For folks who like gardening or like planting edibles as a source of nutrition, you might be interested in knowing that USDA unveiled their new Plant Hardiness Zone Map. The map for the first time can help gardeners identify their current planting zone by zip code. This makes choosing edibles and other plants easier, especially if you know what zone you live.
It’s currently available online at www.planthardiness.ars.usda.gov.
On a recent trip, I found an article in a local paper discussing the need to buy organic strawberries. Most of us know that non-organic berries are more likely to absorb (non-organic) fertilizers and pesticides. In fact, out of most of the fruits and veggies, they rank number one. See the dirty dozen at the Environmental Working Group .
What struck me as interesting was that the article mentions that the state of California asked a group of scientists to evaluate the risks and dangers of applying methyl iodide to strawberry crops. Here was the results:
When the state of California convened an independent scientific advisory panel to assess its risks, the finding (PDF) was blunt: Methyl iodide is a “highly toxic chemical” and its use in farm fields “would result in exposures to a large number of the public and thus would have a significant adverse impact on the public health.” Preventing exposure to it would be “difficult, if not impossible,” the panel concluded.
So what does California do?…They chose to approve it for application on strawberries. Add this is as another reason to buy organic strawberries. This poison is not only a carcinogen but can contaminate our ground water. Making healthy decisions is becoming a harder task, especially when the convenience-of-food is winning.
One solution to making healthy decisions is to grow your own food. However, that is not always a possibility for people, or, even, an interest. Therefore, as a consumer, let your voice be heard through your food purchases. You get three opportunities everyday to let your voice be heard about the food you eat – breakfast, lunch, and dinner.
I encourage you to contact Governor Brown to take action and ask him to at least stop the use of the chemical until he has time to take a “fresh” look at the issue. Please contact him at:
Governor Jerry Brown
c/o State Capitol
Suite 1173
Sacramento, CA 95814
OR email at the State’s website: http://gov.ca.gov/m_contact.php
Do you live in Los Angeles County?
Do you want to know more about food preservation and share that with the
larger community?
Los Angeles County Cooperative Extension is now accepting applications for its Master Food Preserver class. The course runs Tuesday nights from 5:30 to 9:30 pm from March 20, 2012 through June 5,2012. Successful graduates will be expected to share and expand their knowledge through community service and ongoing education. To apply to the program, complete the following online application:
http://ucce.ucdavis.edu/survey/survey.cfm?surveynumber=6914
For more details about the program, and to access the course announcement, please visit the MFP website:
http://celosangeles.ucdavis.edu/Master_Food_Preserver_Program/
The deadline to apply is 5:00pm on February 10, 2012.
Garden Gutter
These were the words from a woman in my class. Let’s not jump to conclusions here…I will be the first one to tell you that I’m not the expert. It didn’t occur to me to pursue a “passion” until I was in my thirties after I got married. Now, your thinking, “What does this have to do with nutrition?” Here’s how:
See the picture I posted. It’s one of my passions. No, it’s not making things and hanging them on my wall. It’s growing plants. I love gardening. I love growing vegetables, I like harvesting my vegetables, and I love preserving them. This is a realization that didn’t come overnight. A seed was planted, if you will, when I was younger. I loved the outdoors, and enjoyed helping my dad plant roses and flowers around the house. It wasn’t until I was offended about the cost of vine-ripened tomatoes that I decided to grow my own. I later became a master gardener and now I teach my son (informally) about growing vegetables – in hopes that he will eat them. (I can see him thinking about it. Always a good sign.)
Now, I teach classes about behavior changes related to weight loss. I talk about the importance of exercise, stress reduction, and support systems. I encourage the folks in my class to build relationships outside their immediate comfort zones. Why? Most folks come home from work and feel tired, bored, restless, and unfulfilled. So what happens? We eat to fill a void – a nagging feeling that something is not right. People usually eat for the wrong reasons, not out of true physical hunger. They are emotional eaters or habitual eaters. They either eat because of how they feel (happy, sad) or eat because to the time of day, or because the food is there (who bought those cookies…?).
If folks learn to expand their horizons, their focus will be on the activity they are engaged in doing. These activities will take your mind off snacking, eating for comfort, or because the clock says it’s time.
Initially, I was uncomfortable teaching this class. How am I qualified to teach this class? Then it dawned on me…I don’t think about anything else, including food, when I’m gardening. Over the last few years, this has turned into one of my favorite classes. I had a woman in my class with limited mobility tell me she started a book club in her apartment complex and has met her neighbors! Becasue she lives alone she felt more comfortable in knowing and socializing with her neighbors. People, including myself, start to gain insight.
What do you do besides work? What activities do you enjoy doing? What are your talents? Do you have someone that supports you? If you are struggling with these questions, you are not alone. I noticed that there are quite a few folks in my class that struggle to answer some of these classes. Having a passion can be a step to focusing your attention on what brings you joy or happiness, not just focusing on food. Do you like to volunteer, work at your church, try fishing, join a dance class, etc?
The gods above, a guardian angel or whoever guides you(us) in this universe was pointing me in the right direction. It was less than a week after my class when my student stated I keep thinking what is ‘my’ passion? I saw a possible answer. I was in my local library when I saw a November issue of Oprah that read, “Find Your Passion.” Eureka! So, I have included the pdf from that magazine that might get folks started.
So, about the picture above…I was inspired by a blog that my friend, Bonnie, sent me. Since I’m not terribly handy with a drill I got support from my dad to help me 
I’m continually looking for more space in my small yard to grow edibles. I currently have a strawberry plant in my “garden gutter,” but will be planting lettuce shortly. We will see if I have outwitted the slugs and bugs that come with gardening. But it’s Ok, it’s part of my passion 
I have a picky eater at home, no doubt about that. But I find it’s not always my son (wink, wink). However, that being said, it’s always important to be a good role model for your kid(s). If you don’t like broccoli and say that at the dinner table, then your child will demonstrate that behavior.
One of the best authors on this subject is Ellyn Satter. She wrote several books on infant and toddler feeding. She emphasized the parent responsibilities of providing the what, where, and when food will be served, and children choosing whether, what, and how much to eat from the healthy choices you provide, as a parent.
Relax. Most children are picky eaters and extremely cautious about trying new foods. Did you know it takes 15-20 offerings of a specific food before a child will actually eat it? If they don’t eat it, keep trying. Always offer the fruit or vegetable.
Set the example. Serve and eat a variety of healthy foods yourself. Especially at snack time, if children are really hungry, they will eat the sliced apple or carrot sticks.
Don’t be a short-order cook. Don’t cook separate meals for your child or limit your family menu to foods your child will accept. But do try to see that every meal contains one item you know your child will eat. For example, offer bread and butter as part of the meal. You now have provided them with at least one item they will like to eat and stay seated at the table with the family. AND BE OK with them eating only that food, if need be.
Model and teach good table manners. For example, “if someone offers you something you don’t want, it’s ‘No, thank you’ – not ‘Ew! Yuck!” I’m constantly reminding my son of this little piece of advice. This goes for adults, too. I had a woman tell me her husband would make the comments at the table about not liking a certain vegetable. So remember to set the example.
Back off. Don’t coax or pressure your child to eat. No bribing, cheerleading, or nagging. (Refer back to your responsibilities.) I know this is difficult…it’s difficult for me, too. But if you do, you just gave your child the power. He was looking for your reaction/attention to his refusal to eat. Ignore them and don’t praise them either. It sets the stage for them to eat for you, not because they are hungery and enjoy the food.
Get them involved. Have your child help plan and/or prepare the meals. Get everyone involved. Have the children choose their favorite fruit or vegetable at the store and you can prepare it. Most young children under 5 years old can try to help set the table, tear lettuce for salad, or grow a pot of herbs in the back yard.
Find creative ways to add nutritional value to tasty favorites. Make quick breads or muffins with shredded carrots or zucchini, pumpkin, or squash puree. Caution: Vegetables and fruits should always be visible on your child’s plate at meal times. Don’t think that “hiding” the vegetable in his foods will always help. Always offer the fruit or vegetable, even if they don’t eat it.
The goal is to have a happy and loving meal environment at the table. What will happen when your child goes to school for lunch or a friend’s house for dinner…? Children need to see (and hopefully try) different fruits and vegetables at regular snack and meal times that you provide.
Just remember to be the role model and stay calm. We want children to enjoy the meal times and not be forced to eat food they are not ready to try. Always offer healthy options. I would never have known my son to eat cauliflower unless I offered it. You might be surprised when they eat it
With the New Year beginning, several people make New Year’s resolutions. But only 45% of folks who make a New Year’s resolution actually stick with it after 6 months. The problem…? They don’t make SMART goals.
S = Specific
M = Measureable
A = Attainable
R = Relevant
T = Tied to a deadline
Here’s an example: I want to exercise more. OK…good start but it’s too general. Think of the SMART goal. What type of exercise, how often, is it realistic for me (if I never have done it before)? These are all questions that should be answered when you develop your goal.
I’m going to walk 4x every week for 30 minutes every day during lunch break by the park near my work for 2 weeks.
Now that’s a SMART goal! It’s specific enough for you to identify your type of exercise and measureable enough for you to track. It’s attainable and relevant since it is attached to your current schedule and it is tied to a deadline (2 weeks). This is a short term goal that can lead to further long-term SMART goals.
To make your SMART goal a reality, think about all the people and things that can help you achieve your goal, aka your “helpers.” For example, good walking shoes, supportive spouse/coworkers, good weather, exercise journal, etc. can help you achieve this goal.
Next, think about your “hurdles.” What are all the potential reasons you might not be able to complete your goal: bad weather, no support from work, can’t afford running shoes, etc… . These hurdles, interestingly, are sometimes connected with your helpers. But the goal (if you will) is to identify all the reasons you might not be able to achieve the goal.
Lastly, come up with the “detours” for your goal. If you have bad weather, then you can walk at the track at your local gym after work. You are to arrive at solutions for your hurdles. Have a plan in place for everything, so that your goal can become a reality.
The point of a SMART goal is to have a game plan for where you want to go. You can always change or modify your SMART goal, and even add on to it to make it work for you.
I highly encourage folks to write it down where you can review it! Place it on an index card, sticky on you mirror in the morning, or on your refrigerator. Be able to review and make more SMART goals to achieve whatever your New Year’s resolution will be for 2012. I leave you with this though on my desk, that I ponder regularly:
Some people make things happen,
Some watch things happen,
While others wonder what has happened.
My advice – don’t wonder what happened, plan your goals and watch your dream become a reality.
To Exercise or Not to Exercise? Is that really the question…? Our bodies not only rely on good, healthy food, but, also, on regular (physcial) activity. Regular physical activity happens to be what we need to live a healthy lifestyle.
Case in point. I went to the gym near me. It is a Bally’s which recently just changed over to a LA Fitness. When I got there, the doors were locked. Several folks were waiting to get in. Evidently, only 2 employees of the gym has the key and not one of them showed. So, I waited for 5 minutes and then decided to leave. At this point, folks who don’t like exercise would see this as a sign and decide not to work out. However, I knew where the other LA fitness gym is near me and went to that one. I had never been at that gym before today. Guess what? It’s gorgeous inside! It’s brand new and they have regular classes. So, I didn’t take ‘no’ for an answer and still stuck with my routine of physical activity. AND it turned out to be a better gym.
So, the point is not to avoid exercise and come up with excuses. The point is to have a back-up plan. Yes, a plan. Living in Southern California the weather is usually nice. If your regular routine is walking, then have another exercise plan just in case you can’t go walking. What happens if it rains, or it’s windy, or if it’s 50 degress out? Yes, I know that’s not cold for the rest of the country, but here in SoCal it can be a barrier. Overcome your hurdles, and find another exercise routine you can do for yourself. If it’s not walking because it’s raining, then do an exercise video at home. If it’s not biking outdoors, then it might be using the exercise bike at home. You get the picture.
Someone famouse once said (don’t know who it is, but if you know, let me know) a dream is a goal without a plan. Have a plan — not just for exercising but for your general over all health. Don’t skip your exercise routine. It will make the day go better.
As winter approaches, we want to be eating healthier food options. Eating a variety of foods will help boost our immune system and reduce the signs of aging. There is more research out there that what we eat is better for our skin than all the makeup and moisturizer we use. So here is a list of foods that are high in antioxidants. Antioxidants help fight the free radicals that can contribute to cancer inside our bodies.
• Greens – spinach, kale, mustard greens, collards, bok choy and beet greens can provide a lot of Vitamin A to help with our skin. But they are a good source of calcium and B vitamins, as well.
• Winter Squash – pumpkin, acorn, butternut, and spaghetti squashes are also high in Vitamin A which helps with our skin and reduce our risk to cancer.
• Berries – cranberries, blueberries, strawberries, raspberries, and blackberries are very strong antioxidants that include resveratrol which helps fight cancer. Cranberries and blueberries are being looked at as an anti-aging food, as well.
• Pomegranates – they have a high antioxidant properties that can reduce are risk from not only heart disease but cancer.
• Broccoli & Cauliflower-these cruciferous vegetables have a high antioxidant content that will help the body fight the effects of cancer, including colon and prostate cancer.
• Melons & papaya – they have a high Vitamin A content that is beneficial to the skin.
• Garlic, onions, leeks, and shallots – they have phytochemicals that not only keep the plant healthy, but us, too. It helps boost our immune system and help reduce our risk of chronic diseases. A lot of these foods can be grown in your own garden or bought at the local farmer’s market.
• Avocados – they are one of the best sources of heart-healthy monounsaturated fatty acids that can help lower cholesterol. They also have potassium that can help lower blood pressure. They are a great moisturizer for your hair and skin, as well.
Many of these foods are currently in season and can be prepared with your holiday meals. Eating them daily will definitely help lessen the signs of stress and pollutants in our environment. Many fruits and vegetables have Vitamin C that can also help improve the collagen production in our bodies. But I was still intrigued to find out how I can use these foods on my skin and with my regular beauty treatment. Here walks in Tanya Quinn with her TEASE herbal products and her wonderful beauty classes, www.communeloveprosper.com. I took her beauty class and found out ways to use these same great foods as part of my face regimen. I learned to use melon and guava as a facial mask and make my own facial scrub with natural grain flours, honey, and water. Of course, avocado can be used as a moisturizer for both the face and your hair. So the foods we eat are not only great for our insides, but our outsides, as well.
Are your mealtimes with your child pleasant?
Total Voters: 3
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The Vegan Dietitian