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ALSO INSIDE:Chopra Center for WellbeingSugar and Your BrainHydroponics 101 | Sam the Cooking GuyFall Recipes | Fonuts

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November 2012

Your conscious life

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Your conscious life

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Your conscious life

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Your conscious life

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Local Foodie Tour

The Processed Food Addiction

Creating a

Green Workspace

Your conscious life

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Your conscious life

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Your conscious life

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Your conscious life

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Green Gift Guide

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4 Editor’s Note

departments November 2012

2 greenliving | November 2012 greenlivingaz.com

The Processed Food Addiction

The Chopra Center for Wellbeing: Dr. Chopra

Sea Vegetables

Sugar Dumbs You Down

Live Green

Healthy Pet Treats

Chef Waylynn Lucas | Fonuts

Home Hydroponics 101

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232426

Play Green

Creating a Green Workspace

10 Ways to Eat Healthier at Work

Work Green

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Green Gift Guide

15Special advertiSemeNt SectioN

Local Foodie Tour

Phoenix Theatre

Book Review

Cool Outrageous Stuff

He’s Green | She’s Green

Recipes

Sam the Cooking Guy

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arey

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ON THE COVER

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Editor’s NoteNovember 2012

I love Fall. The changing of the seasons, the weather, and especially the food. I can’t wait for the colorful fruits and vegetables to fill the produce shelves and bring such warmth to the kitchen. About this time of year, I bust out my slow cooker and gear up for the hearty winter dishes — especially soups.

Here’s a little bit of trivia for you: The first slow cooker was developed in 1971 by the Naxon Utilities Corporation of Chicago, and was named the “Naxon Beanery All-purpose Cooker.” It was made to cook, well, beans. In that same year, the Rival Company took over Naxon and, during R&D, they figured out that the Beanery cooked meat better than beans. This discovery led to the re-introduction of the Beanery, now known as the Crock-Pot®. The first Crock-Pot had a cooking pot, a round lid, an electric heating element, and came only in a bright red color.

November is our harvest issue, and we are going to talk about my favorite subject, food! We can go on and on about this and that recipe, but my biggest concern about food is what is IN our food, and how our “quick and convenient” driven society is fueling the problem. Contributing author Aimee Welch dishes out an exposé on what is actually found in our processed foods—high-fructose corn syrup, salt, food dye—and that’s just the beginning. After reading this, you may find yourself running to the produce aisle.

I’m also excited to share my chef interviews, the first being with Chef Waylynn Lucas, the owner of Fonuts in Los Angeles. What is a fonut, you ask? Waylynn wanted Nancy, her now business partner, who lives with celiac disease, to be able to eat a donut. Not only did she find a way to make a baked, gluten-free donut, she also figured out how to make a vegan donut. This story is not only about Waylynn creating Fonuts, but finding her passion and true self along the way.

Speaking of true self, my interview with Sam the Cooking Guy was thought-provoking and as raw as sashimi. This onetime pharmaceutical rep had had enough of his current situation, hated his job, and figured out a way to live happily — helping people cook simple, easy dishes, and making them laugh along the way. Ten years later, Sam has racked up 14 Emmys, three cookbooks, and other accolades including a show on the Discovery Health Channel and multiple appearances on the Today Show. This “regular guy,” as he refers to himself, will teach you a little about rosemary chicken and a lot about life.

However you get it done, get back into the kitchen and cook some fresh, hearty meals that give some life to your pots and pans. You only have one shot at this life — you might as well live happy, enjoy good food and company, and find a way to do what you love.

All my best,

Phot

o by

Dia

na L

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Editor's Note.indd 1 10/25/12 10:43 PM

You may have heard that B12 injections are the latest and greatest energy and metabolism booster for vegans and carnivores alike. Promises of weight loss, improved athletic performance, less fatigue and a higher mental acuity are just a few of claims. But if you’re a savvy consumer, you also need to be certain that spending extra money for supplements on an ongoing basis is a good investment. Let’s look at some facts as well as some hearsay, and then you can decide for yourself.

Who Could Become Deficient and Why?

Allow me first to remind you that B12, like all vitamins and minerals, is essential but is unique in that it’s not always easy to find in food sources for Vegans. That’s because it’s found primarily in animal-based foods. It’s also a problem for anyone over 50, breast-fed infants whose mother consumes a vegan diet as well as those who have absorption issues due to stomach surgery, atrophic gastritis or other intestinal disorders or taking certain medications (such as Prilosec, Prevacid, Tagament or Pepsid). Vegans who are pregnant are especially susceptible to developing a deficiency since their own B12 stores cross the placenta and are passed on to the baby. This leaves the mother high and dry unless she is ever vigilant to replace the deficit. For adults, the RDA is 2.4mcg, Pregnancy is 2.6mcg and Lactation is 2.8mcg. Developing a deficiency is NOT what you want. It could mean fatigue, depression, anemia and irreversible nerve damage.

Choosing B12 Injections over capsules or sprays

There are several reasons why a person might choose B12 injections rather than a capsule or oral spray.

• They lack Intrinsic Factor: A protein made in the stomach that aids in the absorption of B12.

• They have a gastrointestinal disorder or have undergone gastric by-pass surgery making it difficult to rely on the gut for B12 absorption and so need to bypass that process altogether.

• They believe it will give them an energy and metabolism boost or will increase athletic performance while other supplement forms will not.

Injections: Some facts and comparisons

• According to a study done by Sports Medicine Journal, when B-complex vitamins are taken individually or in combination at 35-45% of the RDA, a decreased endurance capacity may result in as little as a few weeks. Subsequently, correcting this deficit will in turn correct a lack of endurance and may even give you the feeling of an energy boost. But that energy boost

and increase in athletic performance does not happen to those of us that already have sufficient stores according to the research currently out there. (That being said, if you read enough online as to the quoted consumer experience with injections, you would see that a lot of people feel more energetic for having done this, so take that for what it’s worth.)

• B12 is injected into muscle, which initially involves a health practitioner.

• If you purchase them online the price is anywhere from $25.00/vial to perhaps $8.99/vial if you are willing to buy a lot all at once. Having a health practitioner do it for you is an additional expense.

• There are two different forms of B12, Cyanocobalimin and Methycobalamin. The body has to convert the former into its active form, which is the latter, so injections are almost always come as Methycobalamin, which is helpful for those whose body can no longer perform this function.

• It is virtually impossible to overdose on B12 since the colon takes care of any excess so there are not standards set for how many injections you should administer. The general recommendation seems to be about 1 per week.

Are there other options when B12 food is scarce or you don’t want to pay for injections?

Yes. You can take an oral multi-vitamin or if you can’t rely on your stomach to help in the process, then consider the fact that B12 absorption actually begins in the mouth and then finishes in the stomach. Oral sprays are available in the active form and are considerably cheaper than injections. I’ve already mentioned the cost of injections but compare that to an oral spray which when taken once a day would give you about 175 days worth for about $20.00.

Vitamins and minerals always do their job much better when they come to our body through food. Supplements can be very helpful when your diet isn’t all that it should be or when you’re body needs the extra support. But when choosing a supplement, make sure you’re not getting sucked into the latest fad and end up paying for something that you don’t actually need.

Resources

B12 Facts Sheet. The Office of Dietary Supplement at the National Institute of Health www.ods.od.nih.gov/factssheets/vitaminb12/

Vitamin and mineral status: effects on physical performance Nutrition 2004 Jul-Aug(7-8): 632-44 www.ncbi.nlm.nih.gov/pubmed/15212745?dopt=Abstract

Vitamins and minerals for endurance training: Food for running or faddish claims? Sports Medicine 1985 May-Jun; 2(3): 175-97 www.ncbi.nlm.nih.gov/pubmed/3892627

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Green Living magazine is a monthly publication by Traditional Media Group. Periodical rate postage paid at Scottsdale, AZ. Publisher assumes no responsibility for unsolicited or contributed manuscripts, photographs, artwork or advertisements. Entire contents © 2012 Traditional Media Group. All rights reserved. Reproduction or use of content in any manner without permission by the publisher is strictly prohibited. Opinions expressed in signed columns and articles do not necessarily reflect the views of the publisher. Submissions will not be returned unless arranged to do so in writing. Subscription is $29 per year or digital subscription is $12 per year. Bulk and/or corporate rates available. No representation is made as to the accuracy hereof and is printed subject to errors and omissions. Green Living magazine is printed on recycled paper with soy-based inks.

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Comment on this article atgreenlivingaz.com8 greenliving | November 2012 greenlivingaz.com

In 1621, Plymouth colonists and Wampanoag Indians joined together in Plymouth, Massachusetts, for a three-day celebration to give thanks for a successful

harvest. Around the table during what is acknowledged today as the first Thanksgiving, they feasted on pure, natural food from the Earth — meat they hunted or fished themselves, squashes, onions, leeks, and corn they had grown themselves, maple syrup tapped from local trees, eggs from their own chickens, and fish from the local river.

No cans, no packets, no mysterious “ingredients.” Today, our turkeys, stuffing, and pies have a much more complex “journey” than the food of our ancestors, and our joyful celebration of thanks also includes questions like, “Was my turkey fed antibiotics?” and “Is there food dye in my pie crust?” and “High fructose corn syrup in my dinner rolls…really?”

While there are benefits to the advanced technology and scientific discoveries that enable us to easily access healthy foods, preserve food for longer periods of time, and effectively transport food to feed the world’s growing population, the beloved processed foods that make up the bulk of the average American’s diet contain long lists of ingredients, containing way too many syllables – and in our quest to process foods so they look more appealing, and are more convenient and more efficient to produce, many argue that we’re sacrificing our health.

Processed foods—the ins and outsWhen asked in an interview with the Denver Post earlier this year, “What’s the one thing people should change about their diet?” Dr. Andrew Weil, best-selling author and founder, professor, and director of the Arizona Center for Integrative Medicine at the University of Arizona, answered, “Stop eating refined, processed and manufactured foods. All the stuff in the middle of the supermarkets — that’s what’s doing us in.”

The U.S. Food and Drug Administration (USDA) defines “processed food” as “any food other than a raw agricultural commodity and includes any raw agricultural commodity that has been subject to processing, such as canning, cooking, freezing, dehydration, or milling.” That doesn’t sound too sinister, until you factor in the “ins and outs” of the processing itself. The process of turning raw food into convenience food often includes adding potentially harmful ingredients like sodium, refined grain, high fructose corn syrup, trans fats, and food dyes. These serve as preservatives, and are used to improve the product’s taste, texture, and/or appearance — but in the process, essentially strip out many of its nutrients. The USDA estimates that between 5 and 20 percent of nutrients (including vitamin C and fiber, among others) are

typically lost during the processing of foods like canned fruits, and breads, pastas and rice made from refined white flour instead of whole grains.

What does this mean for consumers? It means it’s more likely than not that the food we eat from restaurants and grocery stores has been changed from its original raw form, and is most likely unhealthier than when it started. From the bread and cereal aisles to freezers full of waffles and dinners-in-a-box, processed foods are unavoidable. Even store-bought milk, meats, and produce have a “history” to consider — animals fed antibiotics, pesticides in produce, and milk from cows treated with artificial hormones, to name a few. The answers aren’t always black and white, but scientific evidence is building in favor of a diet consisting primarily of whole, unprocessed, pronounceable foods.

What’s the big deal, anyway?Processed foods are convenient, available year round, have a longer shelf life than unprocessed foods, and many are fortified with things are that are supposed to be good for us. Additionally, processes like pasteurization and heating can make food safer by reducing the risk of foodborne illnesses, and frozen fruits and veggies (without any added ingredients) can be just as nutritious as fresh. Without “processed foods” — an umbrella term that covers canned, frozen, packaged and prepared foods like bread, cereal, peanut butter, lunchmeat, tuna fish, and juices, to name a few — obtaining and preparing our food, and getting enough of the right nutrients, certainly would take a lot more effort. And we wouldn’t have aisles and aisles…and more aisles…of choices. So why are doctors and nutritionists so against it?

More than 800,000 people die each year from heart disease, stroke and other vascular diseases, costing the nation $273 billion in health care in 2010, according to the CDC. These chronic diseases, as well as cancer, diabetes, and obesity (and the other major medical issues and chronic diseases that often come with it) have all been linked to diet. Processed foods are generally high in sugar, sodium, fat, and refined grains, and too much of these things can cause major health problems — bottom line.

The Processed Food AddictionWhy Americans should return to a whole food dietBY AIMEE WELCH

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Journalist and best-selling author Michael Pollan wrote in his book In Defense of Food, “…Today foods are processed in ways specifically designed to sell us more food by pushing our evolutionary buttons — our inborn preferences for sweetness and fat and salt. These qualities are difficult to find in nature but cheap and easy for the food scientist to deploy, with the result that processing induces us to consume much more of these ecological rarities than is good for us.”

Part of the problem is that in today’s overwhelming sea of brands, options, marketing jargon, and labeling loopholes, it’s not always easy to quickly discern what’s good for us. In fact, it’s downright confusing. After all, the processed food folks have billions of marketing dollars to tout “healthy” claims such as “all natural,” “a full serving of whole grains,” and “heart healthy,” while nutritious foods like spinach, tomatoes, and watermelon sit quietly on the shelf.

“The fate of each whole food rises and falls with every change in the nutritional weather, while the processed foods are simply reformulated. That’s why when the Atkins mania hit the food industry, bread and pasta were given a quick redesign (dialing back the carbs; boosting the protein), while the poor unreconstructed potatoes and carrots were left out in the cold,” Pollan wrote in an article for The New York Times.

One thing’s for certain, a fresh strawberry is a better choice than a “fortified” strawberry Pop-Tarts®, every time.

It’s what’s inside that countsWhen it comes to packaging, presentation, and advertising, processed foods have the advantage — big brand names continue to make their packaging appealing to consumers (including children), and use just the right language to convince consumers that those colorful, marshmallow-y cereals are actually “heart healthy.”

But the savvy consumer knows better—it’s what’s inside that counts. And among the many multi-syllabic additives, sweeteners, salts, chemicals, factory-created fats and colors inside processed foods, here are a few considered to be the most harmful (and most common) of the bunch.

Sodium – High levels of sodium are linked to high blood pressure, which is linked to heart disease and stroke, yet the CDC reports that approximately 90 percent of Americans eat more than the daily 2,300mg of sodium recommended in U.S. Dietary Guidelines. Eating an average of 3,300mg of sodium per day, Americans have become addicted to salt, without even picking up the shaker. The CDC reports that approximately 75 percent of the sodium consumed by Americans comes from restaurant and processed foods, with more than 40 percent coming from the following favorites:

1. Breads and rolls2. Cold cuts and cured meats, e.g. deli or packaged ham, or turkey3. Pizza4. Fresh and processed poultry5. Soups6. Sandwiches such as cheeseburgers7. Cheese8. Pasta dishes* 9. Meat-mixed dishes such as meatloaf with tomato sauce10. Snacks (e.g., chips, pretzels, and popcorn)*The pasta dishes category does not include macaroni and cheese. Macaroni and

cheese is its own category.

SOURCE: Mattes, RD, Donnelly, D. Relative contributions of dietary sodium sources. Journal of the American College of Nutrition. 1991 Aug;10(4):383-393.

High Fructose Corn Syrup (HFCS) – Syrups and sweeteners like dextrose, glucose, lactose and maltose are big no-no’s for the health-conscious consumer, but HFCS is one of the most controversial and debated “ingredients” in the food industry today. It’s sweeter and cheaper than regular sugar and is also a preservative, so the food industry loves it. It’s everywhere — drinks, cereals, breads, pasta sauces, and more. HFCS manufacturers claim it’s nutritionally the same as sugar, but many researchers and medical professionals disagree, citing studies that link it to increased rates of obesity, diabetes, high blood pressure and heart disease. In his blog, Dr. Andrew Weil writes, “High fructose corn syrup is definitely bad for you. It is also bad for the planet, and I believe that it is a major driver of the obesity epidemic.”

Even if HFCS is chemically similar to table sugar, the verdict is still out on whether or not our bodies are able to process it as effectively. Additionally, it is medically undisputed that too much sugar (not just HFCS) can contribute to weight gain, type 2 diabetes, metabolic syndrome and high triglyceride levels, all of which increase risk of heart disease, according to the Mayo Clinic.So, what’s a concerned consumer to do? Weil says, “Giving up products containing HFCS will benefit your health, help control your weight, and if enough people get the message, protect the planet as well.”

Refined Grains – “A growing body of research shows that returning to whole grains and other less-processed sources of carbohydrates and cutting back on refined grains improves health in myriad ways,” states The Harvard School of Public Health. Credited with lowering risk of heart disease, diabetes, certain cancers, obesity, and other health problems, whole grains — meaning the bran, germ and endosperm of the kernel is still intact — contain fiber and other important nutrients, such as selenium, potassium and magnesium.

Refined grains like white flour, white bread, crackers, and most baked goods, on the other hand, have been processed to make them look prettier and to extend their shelf life, which also renders them nearly nutritionally devoid. Fiber and other valuable nutrients are

A sample diet of 3 meals and 3 snacks, exemplifying the challenge in achieving the U.S. Dietary Guidelines of 2,300 mg of sodium per day.SOURCE: US Department of Agriculture, Agricultural Research Service, National Nutrient Database for Standard Reference, Release 24 and current manufacturer’s data.


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removed during the milling process and, while some products are “enriched” or “fortified” to replace lost nutrients like folic acid and iron, whole grains are still a better choice.

Although science now backs the idea that whole grains are much better for us than refined, it isn’t a new concept — one of Pollan’s favorite rules, which he borrowed from Italian and Jewish grandmothers, is “The whiter the bread, the sooner you’ll be dead.”

Trans Fats – “Consuming trans fat increases low-density lipoprotein (LDL, or “bad”) cholesterol. This risk factor contributes to the leading cause of death in the U.S. coronary heart disease,”

according to the CDC.Trans fats come primarily in two forms — naturally occurring (in

small amounts) in the fatty parts of meat and in dairy products, and in the “artificial” variety which contains partially hydrogenated oil that is formed when hydrogen is added to liquid oil, turning it into solid fat. These are the trans fats commonly found in commercially fried foods, packaged foods, baked goods, and margarine. The labels usually won’t list trans fats, but rather “hydrogenated” or “partially hydrogenated” oil.

Dr. Michael Aziz, author of the book, The Perfect 10 Diet, says, “Trans fats are really like plastic…and when we eat them, they incorporate in our cells and the cells cannot communicate or talk to one another. In turn, hormones are disturbed, weight gain follows, but more troubling, the risk for heart disease, cancer, stroke, infertility goes up.” One Harvard nutrition expert called trans fats “the biggest food-processing disaster in U.S. history,” due to their artery-clogging tendencies. Regardless, trans fats are inexpensive and they can increase a food’s shelf life, and help with stability and texture, so food manufacturers continue to put them into processed foods.

Food Dyes and Additives – Let’s face it, brown and white food is boring. Kids are drawn to colorful foods like red and green cereals at Christmas and neon yogurt, packaged in even more colorful boxes…so parents buy it. Unfortunately, the naturally colorful food they should be eating, like fresh fruits and veggies, aren’t promoted by our favorite cartoon characters.

Unfortunately, the dyes and additives that make yogurt, cereal, butter, cheese, hot dogs and many other foods (for kids and adults) so attractive may not be as much fun once they’re consumed. Child psychiatrist John E. Huxsahl of the Mayo Clinic says there are studies indicating that food colorings and preservatives such as sodium benzoate, Red No. 40, Yellow No. 5, and Yellow No. 10 could be linked to increased hyperactive behavior in some children. While the specific combination of additives hasn’t been identified, Europe has proactively banned many food dyes that the U.S. continues to put into its food supply, opting for natural dyes from carrot juice, blueberry juice extract, paprika and beet juice.

Despite pressure from many consumer groups, the FDA has no immediate plans to proactively alert consumers of the potential dangers. So, in the meantime, buy organic (never any artificial dyes) and avoid products listing any colors (e.g., Red 40). Who needs neon yogurt anyway?

Eat plants“Eat food. Not too much. Mostly plants.” This seven-word catchphrase from Michael Pollan’s In Defense of Food sums up his position on America’s obsession with what’s in our food (a sort of food religion he refers to as “nutritionism”) and offers simple advice on what we should be doing instead of analyzing the chemical content of our food. In a nutshell, we should be eating “real food.”

When Chandler resident Vanessa Watne goes to the grocery store, she tries to buy foods containing five ingredients or less (and only ones she can easily recognize), less than 12g of sugars, no HFCS or partially hydrogenated oils, and sugar isn’t listed as the first or second ingredient on the label. “I started eating and cooking healthier when I became a Mom. The more I read, the more I realized how important food is. I wanted our kids to be healthy.” With a background in education, and a passion for nutrition and cooking, she has the motivation, the knowledge, and the skill to ensure her family of six avoids processed foods almost 100 percent of the time, but it was a long journey, and one that isn’t realistic for every family. But every little change makes a difference, Vanessa says. “Buy simple foods like grain-fed meats, pasteurized eggs, sprouted bread, and start eating more meals at home. Do some research and become a label reader, and include one green or orange vegetable with every dinner,” she recommends. Vanessa buys from farmers’ markets and local co-ops as often as possible but says, sometimes, the supermarket is just more convenient, and eating veggies that were grown with pesticides is still better than eating canned or no veggies at all. She does, however, adhere to the Dirty Dozen list when shopping.

It is this kind of lifestyle Pollan is referring to—the kind that is no longer the norm. “As a cook in your kitchen, you enjoy an omniscience about your food that no amount of supermarket study or label reading could hope to match. Having retaken control of the meal from the food scientists and processors, you know exactly what is and is not in it….To reclaim this much control over one’s food, to take it back from industry and science, is no small thing; indeed, in our time, cooking from scratch and growing any of your own food qualify as subversive acts,” he writes.

The science behind it all, and the way in which it’s presented, continues to unveil new challenges, discussions, and warnings, and to further confuse consumers, but one thing has remained constant — eating whole, unprocessed foods is the healthiest way to go. You just have to educate yourself. Do your research and read the labels, and maybe take a little of Michael Pollan’s advice to heart: “Don’t eat anything your great-grandmother wouldn’t recognize as food.”

Aimee Welch is a freelance writer, marketing consultant, and former advertising executive. She writes advertising copy, magazine and web articles for her company, 17,000 Feet; and for herself, she runs, snowboards, travels and hangs with her husband, two kids and four dogs. She holds a Bachelor of Arts in Journalism from The Ohio State University.

SOURCES- Centers for Disease Control | cdc.gov/salt/pdfs/Sodium_Role_Processed.pdf cdc.gov/nutrition/everyone/basics/fat/transfat.html- History | history.com/topics/thanksgiving- Mayo Clinic | mayoclinic.com/health/whole-grains/NU00204- Michael Pollan | michaelpollan.com/articles-archive/rules-to-eat-by/- U.S. Food and Drug Administration (USDA) | nal.usda.gov/fnic/foodcomp/Data/retn5/retn5_tbl.pdf un.org/esa/population/publications/expertpapers/2011-3-shetty.pdf- Whole Grains Council | wholegrainscouncil.org/files/WGResearchSummary_WGCJan09.pdf

EWG’s Dirty DozenThe fruits and vegetables with the most pesticide residues that are the most important to buy organic

1. Apples2. Celery3. Sweet bell peppers4. Peaches5. Strawberries6. Nectarines– imported7. Grapes8. Spinach9. Lettuce10. Cucumbers11. Blueberries – domestic12. Potatoes



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Health & Wellness

By The Chopra CenTer for WellBeing

Eating to BalanceYour Mind-Body Type

Ayurveda is a 5,000-year-old system of medicine that aims to bring the individual into harmony with nature and

to restore balance between mind and body. It teaches that all health-related measures – whether an exercise program, dietary plan or herbal supplement – must be based on an understanding of an individual’s unique mind-body type, known as a dosha. Your dosha reflects your innate tendencies, including your temperament, metabolism, energy level, learning style, and many other aspects of your body, mind, and emotions.

Once you know your dosha, you can nurture balance in your mind and body by making choices that balance your dosha type.

Here is a brief summary of the three primary dosha types: Vata, Pitta, and Kapha.

Vata: Movement and ChangeIf Vata dosha predominates, movement and change are characteristic of your nature. You will tend to always be on the go, with an energetic and creative mind. As long as Vata is in balance, you will be lively and enthusiastic, with a lean body.

If excessive stress in your life leads to your Vata force becoming imbalanced, your activity will start to feel out of control. Your mind may race, contributing to anxiety and insomnia. You may start skipping meals, resulting in unintended weight loss, and your digestion may become irregular. If you notice these early symptoms of a Vata imbalance, slow down, take time to meditate, don’t skip meals, and get to bed earlier. A regular lifestyle routine helps ground Vata.

Pitta: Transformation and MetabolismIf your primary dosha is Pitta, you will enjoy a strong appetite and ability to digest food, information, and experiences. When Pitta becomes imbalanced, however, heat begins to rise in the body and mind. Heartburn, ulcers, hypertension, and inflammatory conditions reflect excessive accumulation of Pitta.

Mentally, too much Pitta manifests as irritability and anger. These symptoms are signals to “chill.” Stop packing in too many things in too little time. Reduce your competitive

activities, decrease your consumption of alcohol, and go for a walk in nature, enjoying cooling elements such as ocean waves or the fresh scent of trees and flowers.

Kapha: Structure and FluidityPeople with a predominance of Kapha in their nature are solid, reliable, contented souls. But when Kapha builds to excess, weight gain, fluid retention, and allergies manifest in the body. Excess Kapha in the mind manifests as resistance to change and stubbornness. People with an excess of Kapha tend to hold on to things, jobs, and relationships long after they are no longer nourishing or necessary.

To lighten the heaviness of Kapha, get yourself moving and start exercising today. Give away things you have been accumulating that you know you’ll never use.

The principles of Ayurveda are timeless. As you look at yourself and the world through this window, unconscious patterns will enter into your awareness. As you become conscious of your basic tendencies, you can make better choices to support harmony in body and mind.

About the Chopra Center for Wellbeingfounded by Deepak Chopra, M.D. and David Simon, M.D., the Chopra Center for Wellbeing is a world-renowned wellness center in Carlsbad, California. The Chopra Center offers a variety of signature programs, events, and teacher training certification, including the Seduction of Spirit meditation and yoga retreat, Journey into healing (offering continuing education credits for healthcare practitioners), and the perfect health program. To learn about special offers and upcoming events, please visit www.chopra.com or call 888.736.6895.

12 greenliving | november 2012 greenlivingaz.comComment on this article atgreenlivingaz.com

What Dosha Type Are you? Vata, Pitta, or Kapha?

Take the Chopra Center’s Dosha Quiz at chopra.com/doshaquiz

Chopra4.indd 2 10/26/12 10:49 AM

Health & Wellness

greenlivingaz.com november 2012 | greenliving 13Comment on this article atgreenlivingaz.com

Sweet

Sour

Salty

Pungent

Bitter

Astringent

Whole grains, starchy vegetables,

dairy, meat, chicken, fish, sugar, honey,

molasses

Citrus fruits, berries, tomatoes,

pickled foods, salad dressing

Table salt, soy sauce, salted meats, fish

Peppers, chilies, onions, garlic, cayenne, black pepper, cloves, ginger, mustard,

salsa

Green leafy vegetables,

green and yellow vegetables, kale, celery, broccoli, sprouts, beets

Lentils, dried beans, green

apples, grape skins,

cauliflower, figs, pomegranates, tea

• Soothing effect on the body. Brings about satisfaction and also builds body mass.

• Balances Vata and Pitta doshas• Excessive intake can aggravate

Kapha dosha

• Stimulates the appetite and aids digestion (but can be irritating to those suffering from heartburn)

• Balances Vata • Excessive intake aggravates

Pitta and Kapha

• Enhances the appetite and makes other tastes more delicious

• Balances Vata• Too much salt increases Kapha

and Pitta elements

• Promotes sweating and clears the sinus passages

• Balances Kapha dosha• Excessive intake irritates Vata

and Pitta doshas

• Detoxifying to the system• Balances Kapha and Pitta • Excess intake increases Vata

and may cause some gas or indigestion

• Balances Kapha and Pitta• Excess intake increases Vata

VATA:Favor sweet,

salty, and sour tastes as well as

warm, oily, or heavy foods.

Minimize cold and raw

foods.

PITTA:Favor sweet, bitter, and astringent

tastes, while reducing hot and spicy

foods.

KAPHA:Favor

pungent, bitter, and astringent

tastes while minimizing

heavy foods, salt, and dairy

TASTE FOOD SOURCES EFFECT ON MIND-BODY PHYSIOLOGY

EATING TO BALANCE DOSHA

Chopra4.indd 3 10/26/12 10:49 AM

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BY AIYANA HAVIR

Remember those green, slimy shrubs that tangled your ankles in the ocean as a kid? Seaweed is more than just a beach trap or sushi wrap; it answers an important

nutritional void of fiber, vitamins, minerals and vegetable iodine in the western diet.

Algae originated about three and a half billion years ago and have been used extensively by a variety of cultures for food, healing medicines, ceremonies and fertilizer. Sea vegetables, also known as seaweed, is a marine macro algae that hasn’t quite made it to America’s taste buds mainly because it’s been misconceived as a stringy plant instead of essential nourishment.

Sea vegetables are up to 60 times more nutritionally dense than land plants. Spinach, for example, is 85 percent non-digestible fiber. Seaweed, on the other hand, is rootless and can be consumed solely for the health benefits with only 15 percent fiber.

Growing nearly two feet a day and up to 100 meters tall, seaweed is a harvest-worthy sustainable crop that regrows so quickly it leaves the ecological process undisturbed.

Sea vegetation symbolizes the beginning of the food chain. Humans cannot consume the energy from sunlight or nutritious seawater, but seaweed can through the process of photosynthesis. The ocean’s nutritional benefits can thus be reaped because of seaweed’s conversion from inorganic matter to organic substances.

“It’s greatly powerful because it [has] so many nutrients in organic form,” said seaweed farmer and founder of FarmaSea® Health LLC, Scott Kennedy. Kennedy began studying sea vegetables in 1983 to carry on the research work of the Wachter family that began in the 1930s.

Japan’s island culture illustrates the impact of sea vegetation. They incorporate on average about seven grams of macro-algae seaweed daily into their diets. As a result, they have the highest longevity rate and a low percentage of diet-based diseases, Kennedy said.

Sea vegetables are high in antibiotic, antiviral, and antibacterial properties, as well as a main source of vitamins and minerals.

Raw food and nutritional supplements packed with these vitamins and minerals are a much better alternative than synthetic vitamins, Kennedy said. The majority of Americans do not consume enough fruits and vegetables, and adding sea vegetables to their intake can improve nutritional balance.

So how can these sea veggies become part of daily regime? Easy. While typical recipes like miso soup and sushi suffice, it doesn’t hurt to think outside the box. Seaweed can be used in casseroles, risottos, stews, salads, and vegetable dishes of any

kind. If on-the-go meals sound more appealing, try seaweed snacks, pill-form supplements, or drink mixes sold in health food stores.

“A little bit every day makes a lot of difference,” Kennedy said. “It’s the least we can do, but it’s the most we can do.”

Providing a high source of vegetable iodine, seaweed can help achieve ultimate health in three to five years, but benefits can be seen immediately depending on the individual, he said. It can also help prevent diseases ranging from allergies and diabetes to lung cancer and high cholesterol.

“It’s imperative that we look at what we are eating because so many of these degenerative diseases are tied to diet and lifestyle,” Kennedy said.

In a recent article by Dr. Mao Shing Ni, an expert on Dr. Oz’s panel, he explains how seaweed is the miracle vegetable. Nori seaweed, for instance, improves skin health from its omega-3 natural oils blocking toxins. Thyroid hormones and metabolism controllers are also found in Kombu-and the iodine in this seaweed can help those with thyroid deficiencies as well as metabolic boosting for weight management.

“We have to somehow incorporate this into the American diet to change the landscape of health,” Kennedy said.

Nutrition

20 greenliving | November 2012 greenlivingaz.comComment on this article atgreenlivingaz.com

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We’ve long known that eating too much sugar isn’t smart—but scientists are now finding that eating too much sugar actually makes people less smart.

Most people have heard that a diet high in sugar can lead to insulin resistance, hyperactivity in kids, sluggishness in adults, and weight gain for people of all ages. And even as kids, we knew eating too much sugar would rot our teeth out. But it turns out sugar isn’t just bad for your body—it’s bad for your brain and can inhibit brain functioning.

A recent study from University of California, Los Angeles (UCLA) suggests a diet high in fructose impairs the brain’s ability to learn and remember. “Our findings illustrate that what you eat affects how you think,” said professor of neurosurgery Fernando Gomez-Pinilla at the David Geffen School of Medicine at UCLA, in a statement. “Eating a high-fructose diet over the long term alters your brain’s ability to learn and remember information.”

The study focused on fructose, which is ubiquitous in processed foods. Sources of fructose in the Western diet include cane sugar (sucrose) and the inexpensive, sweeter, and increasingly controversial high fructose corn syrup (HFCS). These sugars are found in everything from baked goods, orange juice, peanut butter, condiments, sodas, even baby food, the list is long, wide and surprising (in fact, certain children’s medications even contain HFCS).

Because of the incredible amount of sugar in processed food and drinks, most Americans get 21 teaspoons of sugar a day, almost 3 1/2 times what is recommended, according to the American Heart Association (AHA).

Our body needs sugar (glucose and fructose), and we process each one differently. Glucose, a simple sugar derived from carbohydrates, is not only the primary energy source for your body, but also the only source of fuel for the brain. The body converts carbohydrates into glucose for the brain, but if there is too much of the wrong kind of sugar (think added sugar and HFCS), the brain is negatively affected.

When sugar (or fructose) occurs naturally in foods, say from fruit, it also contains fiber which tells your brain when you’ve had enough. Remove the fiber and reduce the sugar into an easily digested form of processed carbs, like soda, and the brain doesn’t get that fiber-based signal. It loses the ability to tell you that you’ve had enough, so you keep on consuming.

A diet high in added sugar also reduces the important chemical, brain-derived neurotropic factor (BDNF).

Current research indicates that production of BDNF is reduced by high sugar intake, and the brain’s ability to remember or learn is impaired. Adding to the problem, as BDNF decreases, the body’s ability to metabolize sugar worsens. It’s a vicious cycle; habitual consumption of added sugar reduces BDNF, which allows the body to resist insulin, and can lead to Type 2 diabetes and metabolic syndrome.

It’s also a self-reinforcing cycle: the more sugar you consume, the lower your BDNF; the lower your BDNF, the worse your body metabolizes sugar—and that causes your brain to “demand” more glucose, leading you to consume more sugar, which continues to lower your BDNF. Low levels of BDNF have also been linked to depression and dementia according to the National Center for Biotechnology Information (NCBI). Research further indicates low levels of BDFN may be the key link to diseases such as Alzheimer’s.

Additionally, NCBI studies reveal that the brain’s ability to regulate appetite and satiety (the feeling of being full after eating) are dulled by a diet high in added or extra sugar. The full impact of what we are doing to our bodies with a continual diet of added sugar remains to be seen, but the data seems to indicate we are harming not just our bodies, but also our brains, with processed foods high in added sugar.

Barbi Walker is a freelance writer and an award-winning journalist. Barbi lives in Phoenix with her husband and young son.

SOURCES- American Heart Association | heart.org- Brain, Oxford Journals | brain.oxfordjournals.org- The Journal of Physiology | jp.physoc.org- National Center for Biotechnology Information | ncbi.nlm.nih.gov/pubmed/17151862- UCLA’s David Geffen School of Medicine | newsroom.ucla.edu- USDA Economic Research Service | ers.usda.gov

Health & Wellness


Sugar Dumbs You Down

BY BARBI WALKER

Phot

o by

Dia

na L

usti

g

SugarDumbsYouDown2.indd 1 10/25/12 9:32 PM


Pet owners love to shower their furry friends with attention, affection and treats. But

humans aren’t the only ones that can become obese – though your pet may seem cute, cuddly, and pudgy, it’s detrimental to the well-being of the pet. Treats are positive reinforcements that show pets appreciation and can help train them, but by using healthy alternatives for treats, pets can enjoy pounds of love instead of weight.

How much to rewardTreats should account for 10 percent or less of the total diet. When using treats as rewards, they should be given only when reinforcing good behavior or during training sessions – encouraging a relationship between owner and pet. It’s helpful to schedule these times in between meals and when the pet is calm to avoid overeating and excessive excitement. Buying treats specific to the pet breed will cater to its taste buds without disrupting the diet.

Read the labelThe first ingredient on a label listed by weight is typically the primary ingredient in the treat, and the following ingredients compose the majority of it. The problem with the treats in today’s market is they are filled with byproducts, fillers, and artificial flavorings. They can be packed with calories and are often high in sugar, leading to weight gain. Soy, corn, and wheat have also been known to cause allergic reactions, particularly in dog food. Whole grains, real meat, veggies, and fruit are key ingredients to look for on the label.

Back away from the tableThough pet owners want their best friends to come along for dinner dates, it’s important for pets to remain on their side of the food bowl. When pets eat table scraps, it can upset their stomachs, and prevent them from consuming the proper nutrition and vitamins they get from eating pet food. Because the dinner table has more satisfying options, pets can become pickier and begin to reject their own meals. But if you must… raw, fresh vegetables such as carrots, broccoli and green beans are healthier human food options. However, be sure to consult a veterinarian first, as your pet may be sensitive to certain foods. Make sure to give any treats away from the dinner table to discourage begging.

Homemade goodnessConcocting special treats at home is not only economical, but also a delicious and healthy substitute for the pet.

Healthy Pet TreatsBYAIYANAHAVIR

Peanut Butter Pooch Perfection(Recipe requires a dehydrator machine)

Ingredients1 1/2 cups water1/2 cup olive oil3 tablespoons organic peanut butter2 teaspoons pure vanilla extract2 cups whole wheat flour1/2 cup cornmeal1/2 cup oats1/4 cup natural raw wheat germ

Directions1. Mix oats, flour, wheat germ and cornmeal in a large bowl. 2. Gradually stir in the natural peanut butter, vanilla, water and oil.3. Knead the dough until it reaches a smooth consistency, adding

more flour or water as needed. 4. Roll out the dough to a thickness of approximately 1/4 inch. 5. Cut the dough into shapes or squares. Roll the dough out on a

baking sheet. 6. At the highest setting (145-155 degrees), dehydrate the treats

between 6-8 hours or until they are very dry.

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Chefs

CHEF WAYLYNN LUCAS | FONUTS BY TISHIN DONKERSLEY, M.A.

When four-star pastry chef Waylynn Lucas’s friend, and now business partner, voice actor Nancy Truman was diagnosed with celiac disease, Waylynn was determined to find a way for Truman to continue to enjoy baked goods. Introducing Fonuts – baked or steamed donuts, which are much healthier than the deep-fried variety. It is also the name of Waylynn’s popular bakery in Los Angeles, which—better yet —also offers vegan or gluten-free baked donuts.

Waylynn’s journey to the kitchen came with many twists and turns, and soul-searching adventures. I sat down with Waylynn at her bakery to learn more about how she came to find herself, and her passion, to create and bake.

Thanks MomWaylynn’s mother was the heart of the home, and the kitchen. She was a seasoned cook and had many connections to high-profile chefs in Los Angeles. Waylynn’s exposure at a young age to the restaurant business, as well as her mother’s constant entertaining of friends and family, was an integral part of her culinary development and appreciation for good food.

“I can wholeheartedly say that my mother was the reason for my baking – she wasn’t a baker but loved savory foods and dining. We were constantly surrounded by the food industry and cooking. Dinnertime was important. Because of those moments is why I have the passion for food and the love of cooking,” she told me.

Waylynn would spend the evenings watching her mother and brother cook together, but wouldn’t take part in the process. “It was the running joke in the family that I’m now the chef in the family when I couldn’t even boil water.”

It wasn’t until she left home for college that she began to miss good food and find her space in the culinary world. As she

began to dabble in baking, she realized that this craft seemed to appeal to her sense of detail and perfection.

“[I think] pastries and baking are so much more precise. My mom would make fun of me when I would butter my toast as a kid. I would spend five minutes covering each nook and cranny with butter, evenly, and to the very edge — she would tell me my toast was getting cold, but I was so focused on making sure it was perfect. Looking back on it now, I can see that my need for detail helped me with my pastries — it was a foreshadowing, I guess you could say.”

College was a good experience, but Waylynn wasn’t satisfied with her current path and tried many new ones. She worked in restaurants, pursued a writing career, then spent time in the competitive world of modeling, but still nothing satisfied her. She was unhappy, and it wasn’t until she took a trip to South America that the realization of her true joy and self came to life. “I had all these different careers, and I didn’t realize how ugly the modeling world was until I went on vacation to Costa Rica — and stayed.”

Clearing the soulWhile in Costa Rica, Waylynn went through a personal shift. She stripped her lifestyle down to the basics and reconnected with her true self.

“Costa Rica got me back to a core place, and I wanted to stay there just because it was something about me being there – I felt inspired, healthier, more at peace with myself,” she recalled.

“I didn’t have running water for the first six months, I didn’t have a car, electricity, TV, nothing — it was just simple basic, bare bones, wholesome, and healthy living, and probably the happiest I have ever been in my life.

“Being stripped of everything, personal possessions, belongings and distraction… it really brought me back to myself, and [helped me] look at myself with a clean slate, and realize what drove me, [to understand] what I love to do, and my passion. I fell in love with food and pastries again.”

With her rediscovered passion, Waylynn opened a coffee shop and began experimenting with her baking. “I discovered that pastries were my passion. Eventually I sold my business, came back to Los Angeles, and went to culinary school.”

Where everybody knows your nameAfter graduation, Waylynn was determined to learn from the best and sacrifice everything for her goals and dreams. She landed in the kitchen with world-renowned Chef José Andrés at The Bazaar at the SLS Hotel, Beverly Hills. It was here she learned more about extracting the essence out of ingredients and creating a “guest experience.” She is forever grateful for the experience with Chef Andres and actively incorporates


Fonuts2.indd 1 10/26/12 1:35 PM

Chefs

greenlivingaz.com November 2012 | greenliving 25Comment on this article atgreenlivingaz.com

those practices into the creation of her pastries and community feel at Fonuts.

“[I was] fortunate to have [José] as a mentor — from that experience, I took the knowledge and experience and put it into Fonuts. We might just be a baked donut shop, but it’s about creating that customer experience mentality and attention to detail — it’s what our guests notice and what sets us apart from other bakeries. We want to be the ‘Cheers’ bakery.

“When people come in, they aren’t sure what a Fonut is, and it leads to a talking point, then connecting with our customer. Most service places don’t have that human connection, and here we want to tell them the story. I’ve had people come in in tears because they were celiac and were never able to have a donut or a baked good before —─it’s special.”

Why donuts? “I love breakfast foods and I love pastries…and breakfast is that one meal where you can combine sweet and savory,” she said. “It was about making something healthier, and putting a modern spin on an American classic — the donut.”

In the end, it’s about creating a community that can make connections and enjoy a sweet and a good cup of coffee─— coffee that also has a special place in Waylynn’s heart. “So many bakeries look at coffee as an afterthought, or

coffee shops look at the baked good as an afterthought — why not let them both shine and make it great?”

Fonuts’ staple flavors include strawberry, blueberry and Earl Grey donuts — all made from locally grown fruits for the flavors. Delish! On the daring side, prepare your taste buds for the savory chorizo combining cheddar cheese, egg and well, a donut, and then, try the maple bacon. “Everything is better with bacon…and I thought about pancake, bacon and maple syrup all at once — it’s my favorite combination,” she said. Yum!

Like her partner Nancy, those with celiac disease will be able to enjoy a treat that some might have considered permanently off their diet. It’s just one of the many wonderful things about Fonuts’ community focus.

What is next for Fonuts?Waylynn recently added ice cream to her menu and put her own spin on yet another American classic. She found this project challenging and most enjoyable. “[Ice cream] hits this special, nostalgic, child-like, whimsical place inside that makes me happy and can make you feel like a kid again!”

Donuts. And ice cream? Two American classics with some healthier happiness mixed in for all to enjoy.

8104 West 3rd Street | Los Angeles, California | 323.592.3075

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Green Thumb


In Arizona, interest in gardening and local foods is taking on new life, and hydroponic growing is increasingly seen as a way to grow food in urban areas, where space for outdoor gardens is

limited.

Hydroponic gardening is the growing of plants in a soil-free nutrient solution, differing from traditional gardening in which plants are grown in soil. According to the United States Department of Agriculture, soil is the unconsolidated mineral or organic material that serves as a natural medium to grow plants. In contrast, hydroponics uses soil-free mediums, including coconut husks, bark and peat-based mixes, vermiculite, moss, perlite, and wood fiber, to name a few.

One advantage of hydroponic gardening is its flexibility. Hydroponically grown food supported military troops stationed in areas with infertile soil in World War II, and is currently utilized in the South Pole to supply researchers with fresh food in an extremely cold and remote location. At the research station in Antarctica, “70 different species of crops are growing in a 250-square foot-room. That’s about the size of an average family room and kitchen,” says Dr. Gene Giacomelli, director of the University of Arizona’s Controlled Environment Agriculture Center in Tucson.

Additional advantages of hydroponics:•Less weed growth •Plants can mature faster•Need less space to grow food •Can precisely deliver water and nutrients •With a closed-loop system setup, it has the ability to recycle water

and nutrients multiple times through the system

What can be grown in a hydroponic garden?Common hydroponically grown plants include cucumbers, tomatoes, peppers, and leafy greens such as lettuce and kale. However, with the right conditions, any plant can be grown hydroponically. The trick is to provide the specialized environment that plants need, and this is often learned by trial and error and practice. Keep in mind that what you grow may have an impact on the space you speed. For instance, certain varieties of tomatoes can climb 35 feet high!

Need to know — conditions for successIf you are growing indoors, two key plant requirements must be met: adequate light for the plants to conduct photosynthesis — which is the conversion of sunlight into chemical energy to feed the plant — and sufficient air circulation. For indoor gardens, artificial light sources such as fluorescent light bulbs are commonly used, and fans are used to circulate the air. Outdoors, if a garden is located in direct sunlight, no additional light is needed, but if the outdoor system consists of an enclosed greenhouse, additional air circulation should be considered.

Both indoor and outdoor systems will need nutrient management because the soilless mediums do not contain the minerals or organic material present in traditional soil. Too few nutrients will inhibit plant growth; too many nutrients can burn plant roots. When purchasing nutrient solutions, look specifically for mixtures customized for hydroponic systems. For home hydroponics, the nutrient solutions sold by most companies are general — meaning they can be mixed with water and applied to a variety of plant types. That makes it easy for the small-scale operator to grow different vegetables without having to worry about different nutrient needs for each plant.

Home Hydroponics 101BY HALEY PAUL

HomeHydroponics2 2 10/25/12 9:44 PM

Green Thumb


Disadvantages of hydroponics:• Depending on the sophistication level of

the system, startup costs can be higher than traditional soil growing methods.

• Although not a major problem in Arizona’s arid climate, hydroponic systems can experience fungal disease problems with plants if the humidity is too high or if there is not proper air circulation.

• Some systems will need small aquarium pumps. Other systems will need to have water and nutrients changed out frequently (hint: avoid stagnant water).

• Must actively manage nutrient solution.

Get started and join a class!• Learn by doing! Attend the hydroponic

short courses at the Controlled Environment Agriculture Center at the University of Arizona. January 2-7, 2013 (tomatoes) and January 7-9, 2013 (lettuce). More information can be found here: ag.arizona.edu/ceac

Got a gardening question? Contact the Maricopa County Master Gardener hotline at 602.827.8200 x301.

Haley Paul is an Assistant in Extension in Urban Agriculture

at the University of Arizona Cooperative Extension

(UACE) in Maricopa County. A unit within the College

of Agriculture and Life Sciences, UACE applies research

conducted at the University and delivers it to the residents

of Arizona through educational programs and publications

that improve lives, communities, and the environment.

Find your local Cooperative Extension office at extension.

arizona.edu. Follow me on Twitter @haleyepaul.

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Comment on this article atgreenlivingaz.com

Feature


Creating a sustainable workplace is a long-term process which involves strategizing and incorporating enduring features

that will benefit the company and individuals without negatively affecting future generations. From the initial architectural design to day-to-day business operations, the “scope” of going green in the office is broad. How green you can go at work may depend on where you are and what you can afford, but the important thing is to do as much as you can. Here are some tips to get you going in the right direction.

Plan AheadIf you are considering building out a space or repurposing a space, start by considering building design, materials used, and office protocol, which can greatly improve or pollute an office environment. There are also sustainable tactics that can be applied to existing spaces to benefit the environment, the employees, and the bottom line.

Taking baby steps toward a greener office environment is a great step, but it’s just one part of a much more integrated process ─ and sometimes green-bound businesses need a little advice. To help business owners learn about creating a sustainable workplace, the United States General Services Administration (GSA) launched SFTool.gov, an interactive website with tips on design, recommendations for green products (everything from building materials to cleaning supplies), and resources for all things sustainable. Some of its advice includes:

• Install double- or triple-paned windows• Personal adjustable blinds minimize the use of lights and help to

keep a room cool without blasting the AC• Increase natural light exposure • Install sensors or timers to office lights, especially in high-traffic

areas•Choose light paint colors to reflect light

• Set temperature limits on thermostats to prevent abuse • Install low-flow toilets in restrooms• Research different vendors, suppliers, and manufacturers and

select the most eco-friendly options

Protect the PeopleWhile physical changes are the most apparent, sustainability also takes into consideration employees’ satisfaction levels. Studies reveal that in offices providing a more sustainable environment, there is an increase in employee productivity, retention rates, and overall job satisfaction.

Some ways to promote a healthier workspace and a happier workforce include:

• Flexibility – In design, in scheduling, and in all aspects of business. The “normal workday” is constantly changing, and the “9 to 5” work schedule doesn’t work for everyone. With smartphones and laptops, people can access email and work while away from the office.

•Adaptability – Ergonomic office furniture allows employees to create a space that can change for their different projects. This includes rolling desks, partitioned walls, and open spaces that can be changed to suit any given need.

Keeping employees healthy is as important as keeping them happy, and air quality in the office should be at the top of every employer’s priority list.

A study conducted by the GSA showed indoor pollution levels may be two to five times higher than outdoors, making it one of the top five environmental health risks according to the Environmental Protection Agency (EPA). Nearly 30 percent of U.S. office workers are affected by “sick building syndrome,” a common health complaint attributed to poor air quality caused, in part, by the of

Creating A Green WorkspaceBY STEPHANIE LOUGH

CreatingGreenWorkSpace2 2 10/26/12 1:40 PM

Feature


spreading of particles like mold and building materials, chemicals from non-sustainable cleaning supplies, and germs from fellow workers through building ventilation systems.

“We get several reports of sick building syndrome a year,” said Darin Perkins, director of the Arizona Division of Occupational Safety and Health (ADOSH). “There are strict regulations that pertain to air and environmental qualities that are put in place to protect the health of employees.”

Through ADOSH*, companies can request a free environmental assessment, which includes monitoring employee exposure. “It’s important to check as new materials are being developed to create healthier, more sustainable work environments,” said Perkins. “We have come a long way since asbestos.”

The Bottom LineSustainability is about finding balance between nature and industrialized civilization. While green features and employees’ well-being are important, a company that is not profitable is not successful.

Fortunately, while building a green office environment may require some upfront costs, the benefits to employees, the environment, and the bottom line quickly become evident. “Businesses spend nearly $170 billion a year on costs associated with occupational illnesses,” Perkins said. “Those working in more sustainable environments have been shown to take less sick days, and are all-around more productive.”

Workplaces that establish safety and health management systems can reduce costs due to injury and illness by an estimated 20 to 40 percent. Additional cost savings realized in a sustainable office include utility, water and repairs.

If major green changes aren’t possible, do what you can. Even smaller-scale changes, like recycling, can have a large financial impact over the lifespan of a business with a sustainable plan in place. Start with some simple solutions to create a healthier environment:

•Recycled office furniture – Chairs. Desks. Conference tables. There are a few standards that just about every office ever in existence has, or had at one point. It’s easy to find great deals on gently used, professional furniture.

• Live plants throughout the office, building and property – Plants have been proven to improve air quality and boost employees’ job satisfaction. Even a small potted fern can bring life into an office – literally.

•Reusing scratch paper, recycling – Try to reduce your paper use by printing only what is absolutely necessary – most things can be accomplished through email. Before tossing old drafts into the recycling bin, reuse paper until its life’s end. If you only used one side of the sheet, reload it to print on the blank side, or use it as scratch paper.

•Choose a green cleaning service – Choose a janitorial service that uses non-toxic cleaning supplies to ensure you are not adding any chemicals to the air.

Whether you’re in the initial stages of planning a new office build, repurposing an old building, or simply greening your current space, every little green bit matters. In the end, sustainable environments are good for employee, the Earth, and the bottom line.

Stephanie lives in Phoenix and writes for several local publications.

Follow her on Twitter @StephLough.

Photo by Crista Alvey

SOURCES- ADOSH Website http://www.ica.state.az.us/ADOSH/ADOSH_main.aspx - Epa.gov – IAQ http://www.epa.gov/iaq/ - GSA.gov – statistics pulled from here: Sustainably Matters official guidebook http://www.gsa.gov/graphics/pbs/Sustainability_Matters_508.pdf- SFtool.gov

CreatingGreenWorkSpace2 3 10/26/12 1:40 PM


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As a Certified EcoBroker, Jan works to assist clients with energy efficient features; understanding ways to save energy, live a healthier lifestyle, and save money.

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Congratulations!To our Editor-in-Chief, Tishin Donkersley, M.A.,

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Green Living receives Valley Forward Award

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Health


Eating healthy is a constant challenge we face in the workplace. With fast food chains encircling the building, and business luncheons beckoning appetites, it’s easy to fall victim to food loaded with calories and sugar. Here are 10 ways to improve your workplace diet:

1. Eat brEakfast Start your day out right with a balanced nutritious breakfast in the comfort of your home. Not only will this help curb hunger throughout the day, but also will lift energy and mental function.Tip: oatmeal with fruit and nuts, or granola and fruit

2. kEEp hEalthy snacks on hand The bottom drawer of your desk should be reserved for snacks. By keeping healthy ready-to-go food on file, it will reduce the temptation to run to the vending machine.Tip: trail mix, pretzels, unsweetened fruit cups, granola bars or beef jerky

3. pack your lunch Bringing lunch to work is the armor for battle in a workplace diet. This is more economical, controls consumption, and allows you to focus on work instead of sugar cravings.Tip: whole wheat tortillas, lowfat veggie cream cheese, sprouts, turkey, tomatoes and celery for extra crunch

4. a hEalthy ordEr Though it’s better to bring a brown bag, sometimes eating out is unavoidable. If possible, choose a restaurant with healthier choices or research menus of restaurants around your work that cater to your diet. Tip: order a plain salad with grilled chicken or a sandwich with extra veggies and no mayo

5. lEftovErs can bE awEsomE Why not kill two birds with one stone? If you’re already spending the time and energy to prepare dinner at home, make enough to bring to work the next day.Tip: Putting aside a set amount for lunch will help with portion control

10 ways to Eat healthier at workBY AIYANA HAVIR

6. h2o Bring a water bottle from home and drink consistently throughout the day. This will help keep muscles healthy and prevent dehydration.Tip: If you’re really craving a flavored drink, try adding a splash of cranberry or apple juice to your water

7. managE caffEinE intakE Coffee addicts are born in the workplace. However, the high levels of sugar, calories, and caffeine attached to it make it unhealthy if over-consumed.Tip: Switch to green tea – it has less sugar and fewer calories, but still has plenty of caffeine

8. littlE bitEs during thE day The more you work, the hungrier you get. Space out your meals to maintain energy levels and curb your appetite away from big meals.Tip: Split your lunch into two sessions and a few hours apart

9. takE sunshinE brEaks Instead of eating lunch at your desk, get out and take a break. Whether you take a short stroll or mingle with a coworker, give your mind rest and your body time to reenergize.Tip: Block out at least 30 minutes in your workday to allow yourself enough time to refresh

10. plan ahEad Planning your meals will encourage you to avoid the junk food and keep your hunger contained. Putting a plan in place also eliminates the week’s stress.Tip: Determine how many meals and snacks you will need throughout the week and prepare enough for leftovers.

Granola To GoIngredients3 cups rolled oats1 cup chopped pecans1/2 cup toasted almonds1/2 cup shredded coconut3 tablespoons brown sugar3/4 teaspoon cinnamon1/4 teaspoon salt1/3 cup honey2 tablespoons olive oil1 cup assorted dried fruit

DirectionsMix the oats, pecans, almonds, coconut, brown sugar, cin-namon and salt in a large bowl. Heat the honey and oil in a saucepan until smooth. Combine the two mixtures until evenly dispersed. Spread it out on a baking sheet and bake at 300 degrees for 30 minutes. Once cooled, stir in the as-sortment of dried fruits. Put this on top of low-fat yogurt or eat it as a trail mix.

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Untitled-24 2 10/25/12 10:36 PM

Socially responsible investing is process of investing in companies that are determined to meet a set of criteria that help determine whether or not the investment qualifies as an investment option. Initially these

screens were fairly simple and focused negating companies that produced or were invested in alcohol, tobacco and firearms, pornography, and gambling. More recently these criteria have also focused on issues of human rights, corporate governance, social justice, environmental concerns, and employment equality to name a few. Essentially, the early screening has given way to a set of criteria or principles that seek determine whether or not the investment itself is sustainable. That is, does it provide a benefit now while not taking from the needs of future generations?1

These broader criteria are often referred to as ESG principles and broadly focus on environmental issues, social/sustainability issues and corporate governance issues. In the environmental area, ESG criteria focuses on resource management, climate change and environmental corporate disclosure. Biodiversity has also become part of this discussion. These environmental criteria has become even more important as developing countries have competed with industrialized countries for natural resources. The social aspects of ESG criteria and filtering would focus on a company’s work place diversity, labor management relationships. It would also focus on absenteeism and the corporation’s impact on the local community. Corporate governance traditionally focuses on executive compensation, management shareholder relations, and shareholder rights.2

Investing in sustainable companies has to do with finding companies that create policies, and practices that, through ESG filtering, can be determined to be sustainable in the company’s ESG practices. Does the company provide products and services that create a benefit now and in the

future for its employees and the communities it works in? This is the broadest question the

ESG filtering process tries to answer. To see an example of an Arizona company that is

working with these environmental,

social, corporate governance issues you can go to http://securearizonasfuture.com. In addition to the development of ESG filters the sustainable investment options (SRI) has continued to grow for the public. Between 2005 and 2010 the number of ESG screened portfolios has grown by 34%. Also, in 2011 that amount of money invested in SRI funds was roughly 3 trillion dollars. In 2010 the number of SRI mutual funds had increased to approximately 250. This is a 45% increase from 2007. There are 26 ETF’s that incorporate ESG criteria.3

In 2005 the Principles of Responsible Investing were developed by the United Nations and twenty of largest institutional investors in the world. These principles were developed to encourage the investment community to utilize ESG criteria as a screen in the investment selection process.1. We will incorporate ESG issues into investment analysis and decision-making processes.2. We will be active owners and incorporate ESG issues into our ownership policies and practices.3. We will seek appropriate disclosure on ESG issues by the entities in which we invest.4. We will promote acceptance and implementation of the Principles within the investment industry.5. We will work together to enhance our effectiveness in implementing the Principles.6. We will each report on our activities and progress towards implementing the Principles.4

In addition to the Principles the U.N. and the worlds participating investment companies developed PRI Initiative. This was developed to help move the principles from theory to practice. This initiative allows the participants an opportunity to work together as they explore ways to apply ESG filters to their investment decisions. Interestingly there was a wave of signatories to the principles as a result of the 2008 financial crisis. As the financial and economic environments changes change and develop SRI will continue to evolve and grow and may be an opportunity to invest in a way that has an impact on our communities.

Current Trends inSuSTainable inveSTing

Metropolitan Life Insurance Company (MLIC), New York, NY 10166. Securities products and investment advisory services offered by MetLife Securities, Inc. (MSI) (member FINRA/SIPC) and a registered investment adviser. MLIC and MSI are MetLife Companies. Sonoran Ridge Wealth Management 20380 N. Tatum Blvd. Ste. 200 Phoenix, AZ 85050 480.222.0064L0712270419(exp12/12)(AZ)

Ken edwins, ChFCSr. Financial Planner

Financial Services Representative

REFERENCES 1. Wikipedia.org 2. Esgmanagers.com 3. Ussif.org 4. UNPRI.orgThe opinions expressed are those of Ken Edwins and do not represent the opinions of MetLife. MetLife does not provide tax or legal guidance. Please consult with you legal and tax advisors for guidance.

33_SRWM.indd 1 10/26/12 3:21 PM

Feature


Locals know the best places for food, drinks, and all-around atmosphere. Whether you want laid-back and super casual, urban, hip and trendy, or just good old-fashioned food, ask a local. The local kitchen scene is alive and well in Arizona, and here are just some of the locals’ favorites, and not so best-kept secrets.

PHOENIX

Le Grande Orange Market & Pizzeria Better known as LGO, but it IS the spot for locals. From handcrafted cocktails, including a white sangria with fresh-cut fruit and Lucy’s “spiked” lemonade with handmade vodka and fresh rosemary, to the ridiculously delicious brick oven pizzas, LGO is a local favorite. With a European-like market that sells fresh-baked bread and pastries, yummy sea salt chocolate chip cookies and other delightful desserts – LGO is not to be missed. Swing by and pick up homemade English muffins with your crisp fresh market salad. Both the market and pizzeria are kid- and dog-friendly. lagrandeorangegrocery.com

BLISS/reBARCome to BLISS/reBar to relax, unwind, or take in the groovy chill vibe. If you are looking for late-night noshing, BLISS/reBar is the place for you. With both indoor and outdoor spaces, finding the

right place to grab a bite is easy. Inside you can have a more relaxed laid-back dining experience, or pick up the pace and head outside to the outdoor lounge, which delivers a more up-tempo beat. Either way, food and drinks are served in both spaces, where you’ll find just the right “bliss” for you. blissonfourth.com

Crescent Ballroom / LoungeThis local favorite is a mixed, reuse space which joins music aficionados, foodies, and lounge-loving locals all in one downtown Phoenix hot spot.

From supporting local bands and accommodating crowds from 300 to 500, this mid-size music venue is the place to see new and old favorite bands. Crescent Ballroom is also a lounge that is open every day with full-bar service and live music. Cocina 10 is the ballroom’s kitchen, featuring a unique menu and operated by two of Phoenix’s premier chefs, Chris Bianco of Pizzeria Bianco and Doug Robson of Gallo Blanco.

The menu has a bit of history, just like the building, and with the collaboration of Bianco and Robson, Cocina 10 offers what Bianco calls “Mexican-accented road food.” Here you’ll find many delicious items you can eat with just one hand, so you can enjoy the food, the vibe, and the music all in one space. Check out Crescent Ballroom’s website for the live music calendar. crescentphx.com/calendar/

Gallo Blanco Cafe & BarThis little gem has given Mexican food lovers a taste of Mexico City. With great food, affordable prices, and fresh, local ingredients, Gallo Blanco, the Clarendon Hotel’s restaurant, is not to be missed. A casual and welcoming atmosphere from the bar to the restaurant, Gallo Blanco also supports sustainable fishing practices and local agriculture, so you are sure to get great, fresh-tasting food and support the environment too. Breakfast is served all day. galloblancocafe.com

NORTHERN ARIZONACottonwood | Crema Cafe & CourtyardFor fresh homemade soups, quiches and pastries, try Crema Cafe & Courtyard in Historic Old Town Cottonwood. Open for breakfast and lunch, the cafe has an onsite creamery to serve up made-from-scratch gelatos and sorbets, including specialty gelato cocktails.

Located between Jerome and Sedona along Historic 89A and the Verde Wine Trail, Crema Cafe & Courtyard is open daily and serves local wines by the glass and craft brews on tap, as well as grown-up espresso drinks. cremacafe89a.com

Winslow | The Turquoise Room at La Posada HotelStarted in 1935 by Mary Jane Colter as a private dining car for the train the Super Chief, The Turquoise Room began its love affair with the stars of Hollywood after the famed dancer and movie star Eleanor Powell became the first passenger.

LOCALFOODIETOURBY BARBI WALKER

FoodieTourNew 2 10/26/12 10:58 AM

Feature


The Turquoise Room has not lost its flair or flavor over the years – in fact, Chef John Sharpe was nominated for a James Beard Award this year. Here Sharpe infuses classic European cuisine with authentic American West ingredients. Well-thought-out sauces are nuanced with complex flavors that are perfectly balanced. The elk medallions served with Washington State fresh huckleberry sauce, or the quail in cherry sauce served with a wild chili tamale of venison, bison and wild boar are not to be missed. Each entree has a suggested wine pairing right on the menu as well.theturquoiseroom.net

SOUTHERN ARIZONABisbee | Café Roka Just south of Tombstone, you will find a hidden gem in Arizona restaurants. Owned and operated by Rod Kass, a well-seasoned chef with roots in Phoenix’s premier eateries, Café Roka serves up modern American food inspired by California, the Mediterranean, and Italy.

Although Kass’s signature is more a “style” than a dish, you’ll find delicious items like his spectacular Portobello Mushroom and Artichoke Lasagna. Fresh, seasonal ingredients and local organic produce, sustainably harvested seafood, and farmed grass-fed meats make all the dishes delicious. Café Roka still offers four-course dinners but without the prix fixe menu. Fine dining in Southeast Arizona doesn’t get any better than this. caferoka.com

Tucson | Cafe Poca CosaMexican food with a modern flair. Here at Cafe Poca Cosa, owner and chef Suzan Davila makes sure that everything leaving the kitchen is more than perfect, it’s amazing. This restaurant has authentic Mexican food, with hand-selected ingredients every day, served in an upscale but casual downtown bistro. Davila makes her menu come alive with a wide range of flavors.

From the house margaritas, which have fresh orange slices, to the Plato Poca Cosa, you won’t be disappointed with your experience at Cafe Poca Cosa. The menu changes daily, but the chicken mole is not to be missed, nor is the green tamale pie.

A modern take on your usual Mexican restaurant, Cafe Poca Cosa takes the dining experience a bit more upscale with modern lighting, furniture and design. cafepocacosatucson.com

Tucson | El Guero CaneloStarted in 1993 by the Contreas family from a simple taco stand where Mexican hot dogs and true carne asada were staples. The stand evolved into multiple locations and what is now one of the local’s favorite spots for Mexican food in Tucson. Serving up excellent street-style Mexican food, this walk-up, take-out small restaurant has outdoor covered seating that is packed at all hours of service. The Sonoran hot dogs are not to be missed, but if your tastes lean to the taco or burrito, there is a giant fixings bar where you can load up on your favorite toppings. Be warned, though, the burritos are huge! elguerocanelo.com

KINGMANMattina’s Ristorante ItalianoVoted third-best Italian restaurant by the Arizona Republic, Mattina’s is located in the middle of a 100-year-old mining town. This upscale restaurant is an authentic Sicilian Italian restaurant and serves homemade pastas, true Italian sauces and delicate seafood dishes on its diverse menu. From pasta to steak to the lobster ravioli, there’s something for everyone here. Sauces are prepared daily to accompany the variety of pastas. House specialities include grilled rack of lamb or fillet medallions topped with golden melted Italian cheeses. Start your course with antipasti platter or insalada caprese, and finish off with their famous tiramisu and an espresso. The menu changes weekly with a chef’s choice of entree and pastry! mattinasristorante.com

Arizona’s food and dining options are as varied and as colorful as its terrain. Local chefs, vintners, and business people have turned Arizona into a great place for locals to eat, meet, hang out, and just enjoy more of what Arizona has to offer.

Photography courtesy of La Grande Orange, Cafe Poca Cosa, The Turquoise Room, and

BLISS/reBAR

FoodieTourNew 3 10/26/12 10:58 AM

Thrift store shopping, garage sales, and dumpster diving are just part of the job for seasoned theatre prop masters.

Set design is a trash-to-treasure world where one prop master’s detailed picture frame is another prop master’s table molding. Theatre companies have been repurposing furniture, bedding, and other materials for decades. Katie McNamara, resident properties designer at Phoenix Theatre for the last six years, said, “Theatre was described to me as a disposable art, in the sense that it wasn’t like painting a picture where it’s something you want to last forever. It’s something you bring in, you create, and then you take it back apart and put it back together again.”

The process of set design begins with the production. McNamara evaluates the needs, the wants, and what she actually has available to begin the creative process – and usually that’s enough. She rarely buys new furniture. “Generally when it comes to repurposing a furniture piece, the thing I look for the most is shape,” McNamara said. Period styles and well-constructed pieces can be used numerous times in different productions by repainting, adding appliqués, and changing upholstery.

“Prop masters have been reusing and recycling and reducing forever, but it really wasn’t about the environment. It wasn’t about reusing for reusing’s sake. It was about we don’t have the money. Now we are getting into the point where [the environment] is more important. I’m more aware of it,” McNamara said.

Phoenix Theatre keeps sofas, chairs, tables, desks and bookshelves on hand to refurbish for productions or trade with

other companies. Prop masters around the Valley share resources, reuse what is in the warehouse, fix tools instead of throwing them out, and use up extra paint. Locally, there is interest in setting up a central warehouse to store furniture and props to make them accessible to other theatre companies around the Valley, but the effort to repurpose props and to become more eco-friendly extends beyond Arizona – it’s an industry-wide effort. The Society of Properties Artists and Managers (SPAM) is a national forum established for theatre companies to trade props.

“In the past ten years you’ve seen the consciousness of what we’re doing and how we’re impacting not just the social aspects of our community, but the physical and environmental aspect. I only see that growing into the next decade,” McNamara said.

Most of what McNamara does at Phoenix Theatre can be done at home – turn tablecloths into curtains, bed sheets into fabric for chairs or pillows, a bookshelf into a bench, or kitchen table into a coffee table. “It’s part of the fun of props – finding something and turning it into something else,” she said.

McNamara suggests choosing thrift stores over larger retail stores to find that vintage feel for your home. Paint over it, re-sand it, cut a patch out, or put a decorative piece over it. Experiment, play around, and give an old piece of furniture a new life. Phoenix Theatre is located at 100 E. McDowell Road, in Phoenix. Donations of gently used furniture and fabric are appreciated. phoenixtheatre.com


BY tracY house

Art & Culture

Comment on this article atgreenlivingaz.com

Phoenix TheaTre finds new PurPose for old furniTure

Phot

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PhoenixTheater2.indd 1 10/26/12 1:46 PM


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Book Review


The World in Your Lunch BoxWRITTEN BY CLAIRE EAMERARTWORK BY SA BOOTHROYD

REVIEW BY TERRI SCHLICHENMEYER

Mom says you’re getting to be a “big-enough” kid. This year, she says, you’re big enough to start making the family’s lunches. She says you need to

learn how to cook and make meals – and that does not mean PB&J every day, either.

You learned a little about food in school, but since you’ve always hated the same old boring lunch, you want to do a good job with this new chore—you want to learn more. If that sounds like you or yours, grab The World in Your Lunch Box by Claire Eamer, artwork by Sa Boothroyd.

“Food doesn’t have to be fancy to be interesting,” says Eamer. Almost everything you eat includes a story that’s historical, scientific, or just plain weird.

Take, for instance, the sandwich. Back in the 1700s, there was Earl who loved to gamble. He once gambled for 24 hours straight and, when he got hungry, he asked for some slices of beef between pieces of bread. He was The Earl of Sandwich.

The Earl was lucky, though. Once upon a time, poor people in Europe couldn’t afford ingredients to make bread. Their main meal was a kind of stew known as pottage, made from whatever could be thrown into a pot—some beans or a little pork, maybe onions, vegetables, or wild root. Mostly, though, pottage was made of barley and, if you were a medieval

peasant kid, you could count on eating it for every meal, every day.

There was a time in Europe when potatoes were the main food for poor people and prisoners because taters were cheap and easy to grow—then a French army officer who’d been a prisoner in Germany brought potatoes to King Louis XVI upon his return. The royal family loved potatoes so much

that Marie Antoinette used potato flowers to decorate one of her gowns.

Tomatoes were once thought to be poisonous. Watermelons are 90 percent water and are sometimes used as canteens on desert journeys. Hot dogs were once made of “mystery meat” that was swept off the floor. And if you live in parts of Australia, you’d better be hungry—you just might find your plate filled with grubs!

So you’ve got a growing gourmand in the house? Think you’re raising the next Food Network superstar? Then make mealtime even better with The World in Your Lunch Box. Starting with the humble sandwich, Eamer takes kids on an around-the-world and through-the-centuries tour of the foods they love to eat (and a few they might think

are icky). Blend Eamer’s stories together gently with history and science, stir in artwork by Sa Boothroyd, serve it on an otherwise boring afternoon, and this book becomes a treat kids will relish.

I think budding young foodies and adults who love to eat will want to bite into it soon, in fact. For the 7-to-12-year-old who’s epi-curious, The World in Your Lunch Box is a recipe for fun.

BookReview.indd 2 10/26/12 1:30 PM

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The BottlesUp glass water bottle is created from recycled glass and is free of toxins. Designed with the human hand in mind — the midsection tapers and silicon rings provide “gription” allowing an easy, comfortable grasp of the bottle. The heavier design of the BottlesUp glass water bottle ensures it can handle the everyday tumble. For convenience, the bottle easily fits into most car cup holders and can greatly help the environment. It comes in 22-ounce and 16-ounce sizes. bottlesupglass.com

6 Bottles Up!

Send us your cool and outrageous finds to [email protected]


OutrageousCool

Broken Doll is an original, trendy new line from the creator of NotoriouStreetWear, Michael Redmond. The line features chic graphic T-shirts, casual T-shirt dresses, and stylish sweatshirts specially made from organic cotton and for teenage girls and young female adults who are looking for the next “it” brand. From her funky hairstyles to her sassy sixteen-year-old gossip, Broken Doll takes style and creativity to a new level. It’s not just a clothing

line and she’s not just a character. Broken Doll has set itself apart from the rest by blending the two for an interactive fashion experience. Follow Broken Doll on Twitter to see which celebrities she’s hanging out with and where she’s going to pop up next! notoriousstreetwear.com

4 Unlock The Broken Doll!

SNIFF offers organic candles designed to promote your pet’s optimum health and well-being. Made with 100% organic ingredients, this eco-friendly candle combines soy, palm, beeswax and pure essential oils to deliver aromatherapy to your four-legged friend. Cheekily named, the candles are available in “Day in the Hamptons,” “Fart & Away,” “Field of Dreams,” “Splendor in the Grass,” and “Friends to the Rescue,” as well as our pet memorial candle, “Remember Me.” Part of their proceeds goes to fund animal shelters. sniffpetcandles.com

2 Aromatherapy For Dogs

Don’t let the mask scare you. The Bella Semplice offers a variety of miracle anti-aging gel face masks that saturate your skin with hydrolyzed soy-protein, vital essential oils, hyaluronic detoxifiers, and plant extracts that help stimulate collagen and cell regeneration. Once the gel mask is applied, your skin receives an astounding 92% moisture saturation rate within the first five minutes. Bella Semplice currently offers five different masks, each with its own myriad of elements catering to each individual skin type. bellasemplice.com

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The KangerHanger Pouch Bag serves as a laundry hamper, duffle bag, garment bag and carrying bag. Even better, it’s a secured zipper pouch at the base of the bag, making it the ultimate 5-in-1 bag. Perfect for trips to the gym or traveling, users can store gym clothes and shoes in the pouch while keeping work clothes fresh and

wrinkle-free in the garment bag compartment. Also ideal for recycling hangers, the pouch is just the right size to store wire hangers while protecting wearables. The KangerHanger Pouch Bag is available in six colors and two lengths. thegreengarmento.com

5 The KangerHanger Pouch

8 Costeau to the Rescue!Gaming for good isn’t a new concept. But actually having an impact is another story…until now. Last month, social game developer SGN released an update to their popular Rescue Reef game that lets gamers donate to Philippe Cousteau’s nonprofit Earth Echo International while playing to save endangered species. SGN CEO Chris DeWolfe, who is also a founder of MySpace, and Cousteau hope the partnership will encourage more organizations to incorporate green gaming into their communications strategies. Download the app on iTunes.

Yamerra soaps and butters are rich in pure essential oils and herbs, and vitamins A and E. Each product is designed to restore the body’s vitality by healing and reinvigorating your skin and hair–all while stimulating the senses with natural elements. Products include Honey Vanilla, Lemon-Fire Bliss, Tangerine Grapefruit, Sultry Mango, Peach Peppermint, Ladies Night Lavender, and Jasmine Sage. yamerra.blogspot.com

1 Let Your Skin Do The Talking

Straw Garden is a six-month installation built under the Space Needle and next to the EMP Museum at the Seattle Center in Seattle, Washington. Straw Garden mixes materials from the modern practices of restoration and erosion control with the design of historic Baroque gardens. It uses wattles-netted bundles of straw and coconut fiber, know as coir, laid out in the shape of a baroque garden pattern inspired by Versailles. The symmetrical pattern spools out in one corner to dissolve into a scrolling watershed form. Like a baroque parterre garden, it affords two views: on foot, at ground level and from above,

in the monorail and Space Needle. The coir wattles are planted with perennials and shrubs native to the region. Over the summer, the plants grow and continue to bloom. stacylevy.com

7 Seattle’s Straw Garden

COS3.indd 1 10/25/12 10:20 PM

He saidI was hooked at first crunch. Mary’s Gone Crackers were super crunchy with a strong sesame and flax seed flavor. Throw these out with some brie cheese and a bottle of wine and keep your Thanksgiving guests happy until the bird arrives.

John Burkhart Jennifer Burkhart

sHe saidMary IS a little “crackers” if she thinks I’m going to eat these plain. They were delightfully crunchy, but the rich toasted-seed flavor is for the birds. Although, if you’ve got a flavorful topping to overpower it (I tried tuna salad), then you’re good to go with this healthy alternative to the butter cracker appetizer.

Mary’s Gone Crackers “Original”

He saidI knew this was going to be good the second we started making it. It has a marvelous herb smell that filled the whole house. It is entirely vegetable-based and tastes better than any turkey/beef gravy I’ve ever had. I will be eating this on a double serving of garlic mashed potatoes this Thanksgiving for sure!

sHe saidYum! I didn’t expect much from a 5-minute gravy but it was really tasty! It came out a little lumpy, but the name says it all: very savory, and very herb-y.

Road’s End Organics Quick Gravy “Savory

Herb”

He saidYou could do a thousand taste tests and no one would ever guess this was gluten-free bread. We prepared it with a little chicken stock, some veggies and herbs, and it was delicious.

sHe saidFear not, gluten-free folks! These unassuming cubes are your answer to great stuffing. They held their shape (mostly), absorbing the broth and flavors perfectly. I couldn’t put my fork down.

He saidIf gluten-free is wrong, I don’t want to be right! These were fluffy without the gluten and the cheddar and herb flavor was super tasty. Whole Foods gluten-free cheddar biscuits would go good with... just about anything.

sHe saidThese certainly had a cheesy flavor and a somewhat light texture, but they left my mouth dryer than the Sahara. I had to take two gulps of water before I finished my biscuit! These are best paired with LOTS of gravy.

Whole FoodsCheddar Biscuits

He saidWhat in the world was that mess? At no point during the tasting did I ever think I was eating pumpkin pie. The filling made me think of soggy clove cigarettes and the crust was blah. I may have lost a few taste buds during this review.

sHe saidIt came from the freezer at the store, so that might be the first mistake. After thawing, my “slice” plopped on my plate, morphing into an unrecognizable soggy blob. The crust was bland, grainy, overcooked and dry on the edges, and soggy on the bottom. The filling assaulted my taste buds with uber amounts of spice that left an icky film on my tongue.

Fabe’s Classic Pumpkin Pie

Whole Foods Stuffing Cubes

Whether you are on a gluten-free (GF) diet or faced with celiac disease, more GF products are hitting the market, making it easier for those to enjoy more sweet or savory treats. This month our green couple test out some GF products – find out which ones are worth cabinet space.


He gave it: She gave it:





she’s Green

He’s Green

HeSheGreen-Nov2.indd 1 10/25/12 10:29 PM

Recipes


Over the Top Mac and CheeseIngredIenTs• 4 cups dried orecchiette pasta • 2 tablespoons extra virgin olive

oil (EVOO)• 1 tablespoon canola oil, plus

more for frying• 2 sticks plus 2 tablespoons

unsalted butter, divided• 1 large Vidalia sweet onion,

coarsely chopped• Kosher salt and black pepper for

seasoning• 1 medium shallot, thinly sliced

• ¼ cup rice flour• 1 cup all-purpose flour• 5 cups whole milk• ½ cup shredded Fontina cheese• 3 tablespoons freshly grated

Parmesan cheese• ½ cup grated sharp white

cheddar cheese• 1 teaspoon chives, finely chopped• 1 teaspoon flat-leaf parsley, finely

chopped

PreParaTIOnBring a stockpot full of salted water to a boil, add the orecchiette and cook until just al dente (tender to the tooth, yet still a little firm), about 10 minutes. Strain the pasta, toss with the EVOO and set aside.

In large saucepan set over medium heat, add the tablespoon of canola oil, 2 tablespoons of butter and onion. Cook until the onion is caramelized and golden brown, about 10 minutes. Season with salt and freshly ground black pepper. Place the onions in a food processor or blender and purée until smooth. Set aside.

In a medium bowl, toss the shallot slices with the rice flour. Shake the excess rice flour out of the bowl. In a medium saucepan, add enough canola oil to come 2 inches up the side. Heat the oil to ripple (about 320 degrees F). Add the shallot slices to the oil and fry until they’re a light golden brown,

about 1 to 2 minutes. Strain the shallots on a paper-towel-lined sheet pan and season with salt and pepper.

Cheese sauce: In a large saucepan or Dutch oven (my favorite for this type of dish is a Le Creuset Round Dutch Oven) set over medium heat, melt the remaining 2 sticks of butter. Add the all-purpose flour. Cook, whisking constantly, until smooth and light brown in color, about 10 minutes. Gradually whisk in the milk and continue whisking until the sauce is thick, about 20 minutes. Add the Fontina, Parmesan, cheddar and reserved onion purée. Whisk until incorporated. Season with salt and pepper. Fold in the pasta, chives and parsley. Garnish with the fried shallots and serve immediately.

Recipe courtesy of Chef Slade Grove

roasted Winter VegetablesIngredIenTs• 1 large head of cauliflower, cut into florets• 1 lb. Brussels sprouts, trimmed and halved• 1 large onion, chopped• 3 tablespoons of olive oil• 2 tablespoons of garlic, chopped• Kosher salt and pepper to taste

PreParaTIOnPut all ingredients into a bowl with a sealed lid and shake well. Marinate for two hours. Heat oven to 425 degrees. Put all ingredients onto a baking sheet. Cook for 25-30 minutes. Serve hot.

Recipe provided by The Auxiliary of the Boys & Girls Clubs of Greater Scottsdale

Serves 6

ChIlI COrn Bread IngredIenTs• 11 ounces of sugar • 1 cup of cornmeal • 2 cups of all-purpose flour • 1 teaspoon salt • 1 teaspoon baking soda

• 4 eggs • 2 cups buttermilk • 8 ounces melted butter • 3⁄4 cup fresh corn • 1 1⁄4 cup green chilies

PreParaTIOnMix together all of the dry ingredients. Add in all the wet ingredients, chilies and corn, and mix together. Pour into parchment-lined pan and bake at 350 degrees for 30-45 minutes. After cool, cut into 1”x9” pieces and griddle in sauté pan for two minutes on each side. Yields one 9”x13” pan.

Pan-seared sCallOPs w i t h c h i l i co r n b rea d

OnIOn CreMa IngredIenTs• 1⁄4 grape seed oil • 2 yellow onions, rough chop • 2 teaspoon kosher salt

• 1⁄4 teaspoon ground black pepper

• 1 cup sweetened condensed milk

PreParaTIOnSauté oil, onions, salt and pepper until caramelized. Purée until completely smooth in a blender. Whisk the sweetened condensed milk and onion purée in a bowl. Set aside.

sCallOPs IngredIenTs• 24 U-10 scallops • 1 pound of Spanish chorizo, cut

into 1⁄4-inch bias-cut pieces

• 1 bunch of scallions, chopped • 1⁄2 cup grape seed oil, divided • Salt and pepper to taste

PreParaTIOnHeat a large sauté pan on high heat and pour in a 1⁄4 cup of the oil. Salt and pepper both sides of scallops. Add first batch of 12 scallops to sauté pan and sear on one side for three minutes, until bottom becomes golden brown, then flip over the scallops and cook for one minute. Remove from heat and add second batch of scallops and repeat.

Heat sauté pan on medium heat. Sauté chorizo for two minutes to warm through, and remove from heat. In warm sauté pan, griddle the pieces of corn bread for two minutes on each side.

PlaTIngBrush a spoonful of onion crema onto each plate. Place a griddled corn bread piece on top of the crema. Place four pan-seared scallops and four to six pieces of sautéed chorizo on top of the corn bread. Sprinkle scallions over top and serve.Recipe provided by District American Kitchen & Wine Bar | Phoenix

Recipes2.indd 1 10/26/12 1:42 PM


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Celebrity

BY TISHIN DONKERSLEY, M.A.

A Regular Guy Making Cooking, and Life, Simple

“It’s not that you can’t cook–you don’t cook enough,” said Sam Zien, better known as Sam the Cooking Guy. “Think about it–the first time you make something, you mess it up; the second time you make it, your skills start to kick in… and experience changes everything. The more I cooked, the better I got,” he continued.

Sam didn’t set out to be a celebrity. In fact, he was a 40-year-old successful pharmaceutical representative with a wonderful wife and kids–you’d think he had it all–but underneath he wasn’t happy with his career, and was looking for a change. “I was miserable…I literally said to myself every morning, ‘this is a terrible way to go to work’–and I wanted to make myself happy,” he said.

Sam knew he liked to cook and enjoyed teaching people so, with that mixture, he decided to find a way to “encourage people to make [dishes] maybe they didn’t think they could make before.”

Sam started watching cooking shows but found the dishes to be too complicated for the average person. The chefs had too many steps to get to the finished product, and more often than not the recipes included ingredients that one could only find in a specialty store. Sam wanted to show people how to cook dishes that were simple, delicious, and that anyone could make, “without the foo foo,” he said. With no prior culinary or TV experience, he gathered a few friends and a video camera and started taping his own shows at home. Over time, he became a regular on a local morning show in San Diego.

Ten years later, 14 Emmys, 12 appearances on the Today Show, a series on the Discovery Health channel, and three cookbooks, this “regular guy” has found the recipe to

teaching the average person how to make simple healthy dishes without the stress.

Even today, Sam continues to tape his shows in his kitchen and entertain viewers with his raw and humorous personality. “The kitchen is home for me–it’s not that I’m lazy or don’t want to go far to work; I want people see that this guy is actually cooking in his kitchen.” Part of his format is to keep the authenticity of the moment. “It’s a reality show–you might see my dog, gardeners, or kids in the background, and we leave all of it in.” And his viewers love it. “The best part is when people come up to me on the street and say ‘you make me feel like I can do this.’”

Sam’s next project is his live Internet show “The Sam Livecast” and nothing is edited. “It’s good, it’s live, it’s raw, and sometimes I screw up–but it’s interesting and entertaining.”

He also conducts cooking classes in the San Diego area and travels around the country for speaking engagements. His goal is to become a motivational speaker and inspire people to seek out their passion and live a happy, balanced life.

“Find a way to introduce your passion into your life, whatever it may be–cooking, writing or fixing cars. You might not be able to quit everything to do it, but find a way to get a gig somewhere and have it be a part of your life,” Sam declared.

A flavorful piece of advice from a regular cooking guy.

Samlivecast.com Thecookingguy.com Look to your local network for showtimes

the cooking guysam

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Documents

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