Beans are the Better Protein Choice!

How many of you remember the children’s rhyme about beans? You know the one that claims the more you eat the better you feel. I remember when I was a child living in a neighborhood in Northern California, we skipped down the street singing this tune. I’ve since come to really appreciate the health benefits of beans, even lima beans when cooked from scratch.

In this blog post, http://yumuniverse.com/how-tosday-soaking-and-cooking-legumes/, Heather Crosby of Yum Universe describes how to prepare legumes and why it is important to use the real deal whenever possible rather than from a can. I love the way she outlines yields and cooking time in this blog entry. She also adds the hint of using kombu, a sea vegetable to assist in digestibility and add in trace minerals.

When considering the health of our planet here are 6 facts related to beef and climate change provided by the World Resource Institute in April of this year. This blog post is written by Richard Waite, Tim Searchinger and Janet Ranganathan. They are all experts on the topic and committed to education related to building a sustainable food future. https://www.wri.org/blog/2019/04/6-pressing-questions-about-beef-and-climate-change-answered .

So let’s consider what happens for our own health and that of the planet if we substitute beans for animal proteins, beef in particular. Raising and feeding beef negatively impacts natural resources and increases greenhouse gas as outlined in this Climate Central article: https://www.climatecentral.org/news/studies-link-red-meat-and-climate-change-20264 reducing beef consumption seems a reasonable way we can contribute to reducing our risk for irreversible climate disasters. In several places in the world individuals and institutions are eliminating beef altogether https://people.com/human-interest/uk-university-goldsmiths-banned-beef-climate-change/ . Here we find legumes coming in to fill the protein gap.

Beyond this beans are just plain good for you and offer a very good source of protein and nutrients that is easily digested for most people. They contain important phytonutrients which only come from plant based foods. You don’t have to be a vegetarian or vegan to eat them either. My rule of thumb for carnivoures goes something likes this…replace red meat with red beans at least once weekly for optimal digestion of proteins. The American Heart Association agrees that beans are preferable to animal proteins for heart health. For some people who suffer from digestive issues such as IBS or Crohn’s Disease eating beans can be challenging. I have worked with people to safely add in beans to their diet even with these conditions. For most of us beans are a welcome and healthy addition to our protein intake.

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There is a wonderful assortment of legumes available on the market today. You can find them in bulk at many small markets and even some of the larger scale grocery stores have added bulk bins so you can grab good quality, organic non-GMO dried beans. Beans and Legumes provide soluble fiber and are packed with nutrients such as iron, magnesium, potassium and zinc. They are a pretty versatile food that can be prepared in a wide range of dishes from around the world. I must say since I’ve replaced red meat with beans and bean products such as tofu and tempeh my energy and weight have both markedly improved, and my grocery bill is lower!

I’m going to share a favorite snack I make with adzuki beans which I learned when working at The Kushi Institute. It is a sweet bean from japan that is described by many foodies as a super food along with chickpeas, lentils and black beans all of which I eat regularly. This high energy snack is both delicious and nutritious!

Chocolate Adzuki Bites (Vegan, Gluten Free, Sugar Free, Soy Free)

Ingredients:
For the adzuki balls:
• 1/2 cup dried adzuki beans
• 3/4 cup pecans
• 6 or so pitted medjool dates (about 1/2 cup)
• 1/4 cup cocoa
• 1/4 tsp vanilla extract
• 1/4 tsp salt
• 1 tsp maple syrup (optional)
• 1-2 teaspoons rice milk (optional)

For the topping:
You can choose either shredded coconut, chopped pecans or chopped cashews. You’ll need about a cup of whichever one you choose. For the nuts, I recommend blending them in the food processor before you make the balls because then you don’t have to clean it out.
• 1 cup of selected topping
• 1/4 tsp sea salt (the larger flakey kind if possible)

Directions:
Put the adzuki beans in a small pot and cover with a couple inches of water. Boil for about an hour, making sure you don’t let them dry out, until they are soft. Drain and set aside.

In a food processor or blender, blend the nuts for your topping (if using) and set aside. Add 3/4 cup cooked adzuki beans (they will have swollen up so your 1/2 cup should have turned into at least 3/4 cup), 3/4 cup pecans, dates, cocoa powder, vanilla, and salt. Blend until smooth, scraping down the sides of the bowl if necessary. If it is too dry to blend well, you can add rice or almond milk a teaspoon at a time to add moisture. You can also add a teaspoon of maple syrup to make it a little sweeter (if you use the maple syrup you probably won’t need the rice milk)

Scoop out the dough a tablespoon or so at a time and roll into balls. Sprinkle them with just a bit of the sea salt and then roll the balls in the topping until they are coated then put them in the fridge for about an hour to firm up.

And for a little homage to beans:

Beans, beans, the musical fruit
The more you eat, the more you toot
The more you toot, the better you feel
So we have beans at every meal!

Suddenly it’s bean time!
Yes, we’ve got beans:
Fresh beans, green beans,
Long, wiggly lean beans,
Handfuls, pocketfuls, bags, bowls, tureenfuls!

Beans for lunch and beans for tea,
And beans for nibbles in between!

Beans for brunch – and midnight munch! –
More beans than you have ever seen!

Beans for neighbours, colleagues, friends –
and more beans ready to pick at weekends!

Beans for the freezer: squeeze a few more
Into the drawer ’til you can’t shut the door!

Beans for November, December, next year,
For springtime, next summer… when more will appear.

Yes, more beans, galore beans, bore beans, oh dear!
How about sprouts for a change of scene?

kate williams

https://www.artble.com/artists/annibale_carracci/paintings/bean_eater

Be Well

Leanne M.Yinger, M.Ed. HHNC
Holistic Health and Nutrition Coachhttps://kirasgoodeatskitchen.wordpress.com
https://www.facebook.com/Kiraskitchen5/

“Let food be thy medicine, and let medicine be thy food.” Hippocrates

The Politics of Food..What is at Risk?

In this very politically charged world we are living in it is hard for me, as a Certified Holistic Health and Nutrition Educator/Counselor to ignore the politics of food. Access to good food is critical for all people in reaching their optimal health and well-being. Without good food we are less likely to be successful in what we endeavor to do in life.

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I am very fortunate in that I have access to good food, grown often very close to where I live. Food that is grown organically or with great care to avoid a multitude of pesticides. I also have jobs that I love at Vermont School for Girls and Southern Vermont College. I work with thoughtful people who seem to enjoy and support the work I do. And I have my private practice as a Holistic Health and Nutrition Educator/Counselor which every day teaches me something new. Enjoying my work adds to my overall health as much as the quality and choices of food do. I spend a great deal of time working and so made a commitment to myself to only do what I consider to be good work. I am aware that not all people have these same blessings and so I remain active in the political arena making an effort to increase access to good food for everyone.

I have had the great privilege of being one of the workshop presenters at the Northeast Organic Farmers Association’s (NOFA) Winter Conference in Burlington, VT. http://nofavt.org/events/35th-annual-winter-conference. While there I offered a workshop on the positive impact food has on not only our physical health but also mental health. I was as you might guess singing to the choir. Talking with the people who attended my workshop feed my desire to continue to seek ways to increase access to goof food for more people. The keynote speakers are both people I respect and I admit I’m a big fan of both due to the amazingly transformative work they have and continue to do in the area of accessibility to real food grown in a sustainable manner.

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The first keynote was Dr. Fernando Funes Monzote, See the source imagewho is a founding member of the Cuban Organic Farmers Association and the developer of the Agroecolocial Project outside of Havana, Cuba http://nofavt.org/events/winter-conference/keynote-speakers. I encourage you to read about he and his families work to provide better access to food in Cuba on small parcels of land. I was struck by the intelligent approach he took to reducing the food crisis Cuba experiences as a small island country. I thought if he could create such a successful farm under such challenging conditions then we here in America could learn from his example and figure out how to better feed our nation.

See the source image

The second speaker Dr. Vandana Shiva, who is truly one of my heroes in the world of food accessibility and for her work to protect biodiversity and water rights. She was so approachable meeting with vendors and farmers who gathered for the conference as if she had known us forever. I am such a fan that I found myself following her around the conference for every minute I had to listen to her wisdom and experience her kindness. Here is a Bill Moyers film to introduce her to those of you who are not familiar with her and the work she does: https://youtu.be/fG17oEsQiEw. She has written widely some of the most powerful books include Monocultures of the Mind , Water Wars and her most recent book Making Peace with the Earth. These books will change the way you think about food and water and the very health of this beautiful planet we live on. I truly believe that if we can create food sources that are closer to people and grown with the care connected to organic and sustainable farms we can not only feed more people but we can create a culture that allows peace. And we can do it in a way that makes food not only more accessible but also more nutrient dense improving health of planet and it’s people.

peace

As for the risks if we continue on the model of large-scale industrial style agribusiness, it has become evident that we will continue to see a rise in health conditions in our country related to the food we eat and the chemicals that are used in the growing process. We will continue to see the decline in the health of this planet which by the way can do without our presence. It is in our best interest to learn about, teach, explore and act to protect the health of our neighbors and this Earth by developing better growing practices such as were presented at the NOFA Conference. Make it your job to get informed and buy or grow your food locally.

Eat Well, Be Well, Live Well

Blessings,

tomatoes

Leanne Yinger, M.Ed. HNC

Certified Holistic Health Coach @ Kira’s Kitchen

Blog: http://kirasgoodeatskitchen.com

Phone: 413-464-1462

Kira the Wonder Dog’s Greatest Adventure

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On September 8th, Kira the Wonder Dog left this planet for her greatest adventure ever leaving a large hole in my heart. I trust that with time (and apparently a lot of cooking) my heart will mend. Kira brought a smile to so many over the years with her ridiculous antics, sweet smile and her loving loyalty. Her pal Poohger continues to look around the house and yard for her. and when we take our familiar walks through the neighborhood Poohgar stops at all the Kira spots looking around as if she expects her to jump out from the bushes. I must admit I haven’t quite adjusted to the routine of our lives without her. And so this blog post is in honor of our dear friend Kira who brought us all great joy and who is running those grand figure 8s in puppy heaven now.

As the crisp fall air, perfectly blue sky and shorter days become the daily experience I have been gathering the foods I planted this summer to store so the fresh tastes of summer are available during the winter months. This week I have made pesto and pickles…guess it has been a “P” week. There is nothing quite as nice as making a pesto dish in January to remind us that spring will come again before long. In fact I’m not waiting until January to eat some pesto. I found these delightful recipes in Eating Well Magazine and I’ll be making the arugula pesto tonight. http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_pesto_recipes

pesto

I also put up about 16 pints of dill pickles, some the refrigerator variety and some the old fashioned canned variety. I like the uncooked version because the healthy bacteria don’t get cooked out of the pickles when you refrigerate them. This weekend I will be putting up several pints of red and green cabbage sauerkraut also without cooking out the healthful bacteria. This is an easy to follow recipe for homemade sauerkraut that I found to be very good: http://www.freshpreserving.com/recipes/homemade-sauerkraut. There are many health benefits to eating traditional fermented foods which I have shared in previous blog posts. If you would like more information check out Dr. David Williams http://www.drdavidwilliams.com/traditional-fermented-foods-benefits/ and Dr Oz http://blog.doctoroz.com/oz-experts/fermented-foods-for-powerful-immunity. Starting with sauerkraut is easy but there are many wonderful quick pickle recipes out there as well. I’m adding a broccoli stem quick pickle I make and eat weekly:

Broccoli Stem Pickles

2 cups broccoli stems

2 tsps rice vinegar

2 cloves garlic minced

½ tsp fresh grated ginger

½ tsp coriander seeds crushed

½ tsp cumin seeds crushed

½ tsp sea salt

Using a sharp knife peel away the fibrous skin of the broccoli and then cut the pale inside trunk into matchsticks.

Blanch broccoli matchsticks for 1 minute in boiling water, rinse immediately with cold water. Then place in glass bowl.

Whisk together remaining ingredients and pour over broccoli matchsticks in glass bowl.

Refrigerate for 2 hours, serve.

Benefits of Broccoli from The New Whole Foods Encyclopedia by Rebecca Wood

           Broccoli supports the liver, spleen, stomach and bladder and helps to regulate circulation. It treats the eyes and helps to reduce eye inflammation. Broccoli is slightly diuretic. It’s anti-cancer, anti-fungal, anti-viral and anti-bacterial properties are due in part to its immune boosting glusinolates (specifically indole-3-carbinol and sulforaphane). Broccoli contains twice as much vitamin C as an orange and is a superior source of vitamin A and K. It has almost as much calcium as whole milk and its calcium is better absorbed. Broccoli contains selenium, is a modest source of alpha tocopherol vitamin E and has value as an antioxidant.

cherubs & pups 004kira snowKira Christmas Dog

So here’s to you Kira girl…we love you and hold you close in our hearts forever.

Take a moment this weekend to tell the people and pets in your life how much they matter to you. Share a meal together without the distraction of phones, TV or computers. Relish these simple times together sharing attention and love and you will be spreading the ripple of that love and appreciation into a world that can at times seem unkind.

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I send prayers of gratitude to all that has given of itself on this day.

The strong beans, and the hardy grains, the beautiful leafy green plants and the sweet juicy fruits.

I thank the sun that warmed and vitalized them, just as it does me,

And the Earth that held and nourished them, as it does me,

And the waters that bathed and refreshed them, as they do for me.

I thank the fire that transformed them, just as I wish to be transformed by the fire of Spirit.

I thank the hands that grew and prepared this food,

Just as I thank all those that have touched me in so many ways.

Sedonia Cahill

Blessed Be

Leanne Yinger, M.Ed.
Certified Holistic Health Coach @ Kira’s Kitchen

Back to School Basics

In some places children have already returned to school with the anticipation that the start of a new adventure brings. Locally we have another week to wind down our summer. Even though the private school where I’m employed as a counselor and nutrition consultant is a year round school I still get that beginning of the school year feeling. It’s something between excitement for all the possibilities and melancholy about the end of another summer season.
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In keeping with the beginning of the school year theme as it relates to my health coaching practice, I wanted to share some ideas for how to pack healthy, brain food for your child/ren that doesn’t set them apart from their peers. Let’s make eating healthy the cool thing to do this year and see if it can become the new cool. Something as simple as cream cheese (or Tofutti dairy free cream cheese) topped with fresh fruit is sure to grab kids attention.
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Other ideas range from fruit kabobs to assorted wraps. Most fruit will keep in a lunchbox and when it’s as easy as sliding off a skewer into your mouth who can resist.
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http://www.chow.com/food-news/89934/27-healthy-snack-ideas-for-kids-lunch-boxes/
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http://www.mysporties.com/tuesday-tip-snacks-to-kick-off-the-school-year-with-a-healthy-start/
We can create so many variations of wraps that it’s limitless. In fact, in many schools they are slowly replacing white enriched bread with whole grain breads and wraps.
veggie-wrap-single
http://www.bodyenlightenment.me/blog/2013/08/how-to-put-healthy-back-into-school-lunches/
Wraps are an easy way to include vegetables in your child’s lunch in a way that they will eat them. If you can make the time to engage your child in the preparation of these beauties they are more likely not to trade them away for a snickers bar. My favorite wrap to teach children to make in my Cool Kids Cooking Class is the California wrap which includes avacado, sprouts, cucumber, carrots and cheese (if your child can tolerate dairy). It always makes me smile to see how quickly kids take to eating healthy when they are part of the preparation.
cali vege wrap
I also suggest getting to know the lunch ladies (and gents) who are preparing school breakfast and lunch. Be kind to these hard working people and let them know that you appreciate their efforts. Congratulate them when they have made something healthy and kid friendly. Offer your ideas about improving school meals in a way they can hear you. One thing I’ve learned over the years is that people respond better when you are willing to walk with them on their journey than when we give the impression we know what’s best. lunch ladies
If you are involved in your child’s school you may want to get involved in changing school food programs so that all children enjoy a healthier meal. For some children these are the only meals they eat each day so keeping it nutritious means they can attend to learning and the other challenges school brings. One of the many challenges educators face is holding all children to a standard. When a child experiences food insecurity it can be nearly impossible for them to focus on English or math. Educators are all too aware of these challenges.
An example of what a couple moms did in Berkeley California to change the school lunch program in their children’s school is the movie “Two Angry Moms.” It outlines what isn’t working with school meal programs and shows how they went about dramatically creating the change in their school. It is one example of how to start thinking about the food we eat and provide to school children.
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“You must be the change you want to see in the world”
Mahatma Ghandi

Be Well
Leanne Yinger, M.Ed. Holistic Health Coach @ Kira’s Kitchen

blog: http://kirasgoodeatskitchen.com

website: http://leanne-yinger.healthcoach.integrativenutrition.com

Microbiome…What Did You Say?

The first time I heard the term microbiome during my training to become a Certified Health Coach I looked it up to see what it meant. Here is what Wikipedia has to say: A microbiome is “the ecological community of commensal, symbiotic, and pathogenic microorganisms that literally share our body space. The term comes from a Nobel Prize recipient, Joshua Lederberg (5/25/1925-2/2/2008), an American molecular biologist who among other things discovered that bacteria can mate and exchange genes. Pretty cool stuff huh!

gevers_cover_nature

https://www.broadinstitute.org/news/4199

The term I use as a Health Coach is “gut flora” which sounds just a little less scientific. The truth is our digestive system is important for us to understand if we wish to remain healthy. It often is not the first place we think to look when we’re not feeling well but it is the system that processes and absorbs nutrients so if it’s off we are not getting our nutritional needs met.

Microbiome comes up a lot in the work I do with people in my health coaching practice seeking to improve their health. What I have learned and pass along is that we can be healthy but if out gut flora is not balanced we run the risk of compromised immune or nervous systems and this can also create and imbalance in our hormones resulting in mood and in some cases more serious mental health issues. Let’s take a look at the digestive system to gain a little insight into what it does to keep us healthy.

 

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We actually start digesting food the minute we come into contact with it. In fact smelling food starts our salivary glands working even before the food enters our mouth. When we take the time to chew our food (chewing until food becomes fairly liquid is best) it enters the next leg of the journey pre-digested helping the process along. The food then travels to our stomach where it mixes with acids before going onto our small intestine where the nutrients are absorbed and then to our large intestine where water is absorbed. The health of our gut flora is most critical at this point as the villi in the small intestine absorb our nutrients. If the villi have been damaged by too much unhealthy fats, chemicals and sugars they are unable to gather nutrients from the food we eat.

 

Our liver works to process the toxins that travel with our foods. Some of these toxins are excess sugars and fats, pesticides, heavy metals and other foreign substances.

 

digestive system

My mother was always saying “chew your food” while my father would say “where’s the fire slow down”. As a rather hyper kid mealtime was one more thing that got in the way of being outside running around which helped me manage all that energy. I was fortunate to have had an abundance of fresh real foods available to me as a kid growing up in northern California, pre Silicon Valley Santa Clara County. There were small farms and ranches all around me so fresh produce, nuts and fruit was available at farm stands and in the grocery stores year round. We ate wild meats most often such as venison, wild fowl and fish so the possibility of hormones or antibiotics that are so commonly in meats we find in the store now was not there.

I grew up in a generation where healthier food options were the norm. I can remember when McDonalds opened in Gilroy and fast food became available. Children since the 1970s have increasingly been exposed to more fast foods, processed foods, chemicals and GMOs in their food supply. Food production standards claim to be higher but they are not taking into account the fact that so much of what most people eat is not live food. The most important thing I can teach the people who come to me seeking improved health is to eat real, fresh food free from chemicals and GMOs. Skip the processed, fast foods and beverages that provide nearly zero nutritional value and wreck havoc on our digestive systems.

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It’s in our control to begin to eat healthier and to treat our bodies well. If we assume our body will withstand the unhealthy foods and drinks we consume without adverse effects over time we will find ourselves with health issues at some point.

Visit a local farm or farmer’s market this week and find some real food.

Be Well

http://leanne_yinger.healthcoach.integrativenutrition.com

Didn’t Your Parents Tell You Not To Waste Food?

As you probably know by now I am a foodie. I love everything about food. I love thinking about it, growing it, teaching others about it, preparing it and definitely eating it. food is powerful in every way. We are emotionally and physically connected to food and we all know we can’t live without it. So I write this blog post today with reverence for and passion about food.

I have always known that there is a certain amount of waste that goes along with the food chain from farm to table, but did you know that one third of the food produced globally is wasted. In North America it is closer to half the food we grow that is wasted. In some cases it is to keep the cost of the product at what is considered fair market value. A phenomenal amount of food does not even make it onto grocery store shelves because it doesn’t meet the standards for sale. Up to 90% of food waste is due to expiration dates.

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http://www.onehundreddollarsamonth.com/food-waste-in-america-a-weeks-worth-of-produce-for-free/

So where does all this wasted food go you might ask? With all the people in our world who have no food, who are literally starving to death, we in North American alone, throw away nearly half of the food we grow. How does that make any sense? 

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Now imagine if we all decided that the food that was not initially perfect so would not be purchased could be given to a local food pantry. Imagine that all expired food stuff was quickly offered to people who can’t afford to buy it. Some markets have policies to do just that. At some Trader Joes you can find the expired food stuff at a greatly reduced rate in fact up to 75% off retail price. In addition, the Ex President of Trader Joes has created The Daily Table Project which essentially takes expired food stuff and makes low cost grab and go meals that can compete with fast food chain prices for people living in urban food deserts such as Dorchester, MA. Now that is good use of what would otherwise be wasted.

http://www.npr.org/player/v2/mediaPlayer.html?action=1&t=1&islist=false&id=222082247&m=224715908.

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There are many documentaries about our food supply and the little known secrets about the politics of food, but the one I find most disturbing currently is “Just Eat It A Food Waste Story.”  Catch the trailer @ http://foodwastemovie.com/ or follow the film makers on facebook https://www.facebook.com/Justeatitmovie. The film is making the film festival run so is not yet available for popular viewing. This film reveals just how much food is wasted in North America by following a couple who are vowing to eat only salvaged food stuff. What their experience uncovers will shock and I hope inspire you to do something about the waste!

To learn more about the politics of food I recommend reading one of the many books written by Marion Nestle, the most relevant to this topic being “Food Politics: How The Food Industry Influences Nutrition and Health. She is a Paulette Goddard Professor of Nutrition, Food Studies and Public Health at New York University. You can also follow her blog @ http://www.foodpolitics.com/.
My children just bought me a membership in a new local all organic CSA, https://www.facebook.com/bradleyfarmma for my birthday. It is the best gift I have ever received! I can see where the food is grown and I know the people tending the farm. I will share what I can’t eat with family and friends and should any of it go bad I will compost it to use in my gardens. This is my small contribution to reduce food waste and my carbon footprint on the planet. What will you do to spread the abundance that exists all around us with those who are not a fortunate as we are?

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“Change like healing takes time.” Veronica Roth

Blessed Be