Green Living, Sustainability, Zero Waste

Simple Tips For A Sustainable Holiday Season

November 17, 2019

I love the holidays – gathering, eating, appreciating – but it’s no secret that with this time of year comes a lot of excess. Luckily, there are few simple yet impactful changes you can make for a more environmentally responsible holiday season.

Pick the perfect tree.

Although artificial Christmas trees are reusable from year to year, real trees are often the more sustainable choice. Artificial trees are made of petroleum products (PVC) and use valuable resources throughout the manufacturing and shipping process. Live trees, on the other hand, are a renewable resource and are (usually) replanted every year. They contribute to air quality while growing and can easily be recycled into mulch after the holiday season. Live trees are usually locally grown and sold, saving both transportation costs and added air pollution.

Consider LED lights.

LED lights use light-emitting diodes, rather than filament to produce light. This technology is more efficient, durable, and longer lasting than fluorescent incandescent lights. They don’t burn out like other bulbs, and they also don’t get hot to the touch, so they’re safer, too. Consider stringing your tree and house with LEDs this year, rather than the conventional counterpart.

Travel smart.

If you’re traveling this holiday season, it’s important to ensure your home isn’t wasting valuable resources while you’re away. Be sure to turn off all lights, computer equipment, and electronics. Turn off power strips and unplug devices from their outlets. Also, make sure all of your windows are shut, the thermostat is off, and window treatments are closed.

Traveling by plane? Consider offsetting the carbon emissions from your flight.

Reduce, reuse, recycle.  

It is estimated that Americans throw out 25 percent more trash between Thanksgiving and New Year’s than they do during the rest of the year. That’s equal to about 25 million tons of additional garbage. There are several ways to cut back on waste while still enjoying the festivities as usual.

Take into consideration:

  • Gift wrap – most wrapping paper is not recyclable. It’s often dyed, laminated and/or contains non-paper additives such as gold and silver colored shapes, glitter or plastics. (Also keep in mind bows, ribbons and other gift wrapping supplies.) For more sustainable options and further information, click here.
  • Cards and invitations – there are several environmentally-friendly options for printing and shipping holiday cards. Just look for recycled or seed paper. Consider sending invitations via email or through social planning websites like Evite.
  • Disposable cutlery and dishes – why not break out the cloth napkins and those gorgeous wine glasses that hardly get used? ‘Tis the season, no? If disposable products are absolutely necessary, opt for compostable options and make composting easy for attendees.
  • Food waste – combat the detriment that is food waste because, “When we throw away food, we’re also throwing away the land, water, and energy used to produce that food. ”

Gift consciously.

It can be fun to shower those you love with gifts during the holidays. What isn’t fun, however, is the clutter left behind afterward. Instead of buying someone a bunch of little gifts they don’t need this year, buy fewer, higher-quality gifts that will withstand the test of time. In the interest of bettering the environment, stay away from giving single-use items and purchase things that are meaningful, durable, and chosen with purpose.

A few ideas worth considering:

  • Shop local – according to Sustainable Connections, “Locally owned businesses make more local purchases requiring less transportation and set up shop in town or city centers which mean less sprawl, congestion, habitat loss, and pollution.” Additionally, ” Independent businesses invest up to 3x more back into our local economy, hire more local people, and have been a powerful pathway to the middle class. Places with more local businesses have less income inequality, stronger social ties, and more character!” What’s not to love?
  • Gift an experience – giving the gift to do something rather than to have something has the ability to make memories that material items simply cannot do. Ideas include (but are certainly not limited to): restaurant gift cards, movie or sporting event tickets, museum memberships and/or airline tickets.

Sustainability is not about stripping away traditions, but more, a restructuring of habits that intersects with the needs of our rapidly deteriorating planet. The truth is, we cannot buy our way out of the current climate crisis. While simple lifestyle modifications can create a ripple effect, lasting change starts at the hands of informed individuals & through community action that ultimately leads to systemic change.

Note: I understand that not everyone celebrates Christmas (or any holiday for that matter). Here are a few important points for making the holiday season more inclusive and meaningful for all.

Warmest wishes, everyone!

Featured, Food, Living Well

What We Can Learn From The World’s Blue Zones

November 6, 2019
What We Can Learn From The World's Blue Zones

I’ve been fascinated by the Blue Zones ever since I picked up a copy of Dan Buettner’s first book nearly 10 years ago. Buettner, a National Geographic fellow, has dedicated his life to researching these seemingly immortal populations, lacing together their similitudes and behaviors that result in longevity and optimal health. Scientists ranging from geographers to epidemiologists have worked collaboratively with National Geographic and the Blue Zones Project to share the captivating data from these comprehensive and ongoing population studies – studies that delve into the science of how we all can live longer, healthier and more fulfilling lives. 

So what is a Blue Zone?

Simply put, Blue Zones are regions in the world where populations of people live to be 100 years or older. Aside from lofty life expectancies, these populations of people are aging well and with strikingly low levels of chronic disease and disability. 

Hands, Old, Old Age, Elderly, Vulnerable, Care

Where are the Blue Zones?

  • Loma Linda, California – a community with the highest concentration of Seventh-day Adventists in the U.S. Many residents live up to 10 more healthy years than the average American.
  • Nicoya, Costa Rica – located in Central America, residents in Nicoya have the second highest concentration of male centenarians and the world’s lowest rates of middle-age mortality.
  • Sardinia, Italy – lush and mountainous, this Italian island takes the prize for having the world’s highest concentration of centenarian men.
  • Icaria, Greece – set in the Aegean Sea, this small island 1 mile off the coast of Turkey has one of the world’s lowest rates of middle-age mortality and lowest rates of dementia.
  • Okinawa, Japan – this subtropical archipelago is home to the longest-living female population.
Image via World Economic Forum

So what are the secrets of these longevity hotspots? I’ll give you a hint, it’s not a powder or pill you can find in the supplement section, nor can it be discovered scouring the latest health trends (which are often propagated using sensationalized language and cherry-picked data). What you will find within these regions, is a residuum that coats the environment, gently nudging the broader population towards habits and practices that are conducive to health and longevity. The Power 9 ® is a list of lifestyle factors that are the undercurrent of every Blue Zone.

The Power 9

Move Naturally

“The world’s longest-lived people don’t pump iron, run marathons, or join gyms. Instead, the live in environments that constantly nudge them into moving. The grow gardens and don’t have mechanical conveniences for house and yard work. Every trip to work, to a friend’s house, or to church occasions a walk.”

What can you do?

  • Switch up your daily commute or weekly errands by walking or bicycling instead of driving.
  • Start a garden, do household chores by hand, take the stairs, volunteer for a community cleanup project, rake leaves or shovel snow for a neighbor in need. There are minuscule choices you can make every day that ultimately stack up in favor of your health.
  • If your job requires you to sit at a desk, read up on the Blue Zone’s Pain-Free Office guide which includes tips like taking movement breaks every 20 minutes.

Purpose

“The Okinawans call it ‘ikigai’ and the Nicoyans call it ‘plan de vida’; for both it translates to “why I wake up in the morning.” In all Blue Zones people had something to live for beyond just work. Research has shown that knowing your sense of purpose is worth up to seven years of extra life expectancy. “

What is your purpose?

That’s a big question and one that will continue to evolve throughout the stages and circumstances of your life. You might know exactly what your life’s calling is, you might have more than one, or perhaps, you have no idea. If you’re unsure, you can start exploring with the resources below:

Downshift

“Even people in Blue Zones experience stress, which leads to chronic inflammation, associated with every major age-related disease. The world’s longest lived people have routines to shed that stress: Okinawans take a few moments every day to remember their ancestors, Adventists pray, Ikarians take a nap, and Sardinians do happy hour.”

What does it mean to downshift in our fast-paced, modern society?

  • Meditation – the science behind meditation and mindfulness, while relatively vague at this point, is continually unfolding with new and exciting insights. If you’re hesitant to try meditation or it seems a little ‘out there,’ apps like Calm and Headspace make it easy and digestible for all levels of experience.
  • Spend time in nature.
  • Disconnect from technology (even 20 minutes per day).
  • Call or meet up with a supportive friend, coworker or family member.

There’s no right way to destress! Find what works for you and your schedule and stick to it.

80% Rule

“Hara hachi bu – the 2,500-year-old Confucian mantra spoken before meals on Okinawa – reminds people to stop eating when their stomachs are 80 percent full. The 20 percent gap between not being hungry and feeling full could be the difference between losing weight and gaining it. People in the Blue Zones eat their smallest meals in the late afternoon or early evening, and then they don’t eat any more the rest of the day.“

Did you know?

Ghrelin levels reach a low around 30 to 60 minutes after eating? Once full, the stomach reduces the desire to consume more food by lowering ghrelin production and by sending a message to the hypothalamus. So eating slowly and savoring your meal can help you tune into those hunger and fullness cues.

Plant Slant

“Beans, including fava, black, soy and lentil, are the cornerstone of most centenarian diets. Meats – mostly pork – is eaten on average five times per month, and in a serving of three or four ounces, about the size of a deck of cards.”

People in the Blue Zones eat a prominently plant-based diet. What does that mean? Mostly vegetables, fruits, nuts and legumes. Read more here.

Wine @ 5

“People in all Blue Zones (even some Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive nondrinkers. The trick is to drink one to two glasses per day with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday. ”

Moderation is always the key when it comes to alcohol consumption. In the Blue Zones, the drink of choice is often a glass of red wine, savored in the presence of good company and/or paired with a meal.

Belong

“All but 5 of the 263 centenarians we interviewed belonged to a faith-based community. Denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month will add 4 to 14 years of life expectancy. “

There’s a place and space for every person, no matter your beliefs. If religious services aren’t something you choose to participate in, you might find a similar sense of community by volunteering or joining a club that peaks your interest.

Loved Ones First

“Successful centenarians in the Blue Zones put their families first. The keep aging parents and grandparents nearby or in the home, which also lowers disease and mortality rates of their children. They commit to a life partner (which can add up to three years of life expectancy), and they invest in their children with time and love, which makes the children more likely to be caretakers when the time comes.”

Within these regions, younger generations return the love and care they received from their parents and grandparents. Strong family values ensure that everyone in the family, old and young, is cared for and loved. Regularly visiting elderly parents or grandparents can create lasting memories for all. Grandparents can offer love, support, wisdom and motivation for younger family members to succeed. This adds up to healthier, better-adjusted families who live longer.

Right Tribe

“The world’s longest-lived people choose, or were born into, social circles that support healthy behaviors. Okinawans create ‘moais’ – groups of five friends that commit to each other for life. Research shows that smoking, obesity, happiness, and even loneliness are contagious. By contrast, social networks of long-lived people favorably shape their health behaviors.“

Creating and cultivating friendships takes time and effort, but the benefits – both physically and mentally -are insurmountable for those involved. Learn more about the moais of Okinawa here.

Resources

Online:

Books:

Podcasts:

Videos:

Entree, Featured, Food, Sides, Snacks

6 Fall Recipes To Add To Your Meal Prep Routine

October 8, 2019

Fall has definitely arrived here in Seattle! During the autumn and winter months, I’m much more inclined to cook at home, enjoy earlier nights and eat out less. This is a great time to experiment with some easy and wholesome recipes that will support your body through the colder months.

If you’re cooking for a crowd or batch cooking, simply double the ingredients for each recipe below.

I hope you enjoy these as much as I do!

10 Minute Vegan White Bean and Kale Soup (pictured above)

Soup is a go-to at my house during the colder months. I especially love how simple and quick this recipe is (only 10 ingredients – most of which you probably already have at home.) It’s loaded with veggies and cannellini beans for a hit of plant-based protein and extra fiber.

(Vegan + GF)

Zesty Lemon Herb Quinoa

I make this quinoa recipe frequently. It’s seasonally versatile so I often serve it cold in the spring/summer and warm in the fall/winter. This also makes an excellent filling for wraps or on top of a salad.

(Vegan + GF)

Creamy Thai Green Curry

Who doesn’t love a comforting curry? This recipe has a lot of room to play, meaning, you can use any vegetables that you like and serve it alone or on top of brown rice (my favorite) or quinoa. The options are truly endless with this simple-to-make dish.

(Vegan + GF)

Easy One Pot Vegetable Soup

There’s nothing better than tossing a handful of ingredients into a large stockpot and letting it simmer all day while you go about your task list. (Checking it frequently of course!) I love to make a big batch of this soup on a Sunday and eat it throughout the week when I need something simple and quick.

(Vegan + GF)

Sweet + Spicy Roasted Cauliflower Salad

I can’t get enough of the sweet & spicy flavor profile this warming salad has. Cauliflower creates a neutral base for ingredients like caramelized leeks, plump raisins and earthy nutmeg to play. This can also be served cold and tastes even better heated up the next day!

(Vegan + GF)

Healthy Peanut Butter Granola Bars

Sometimes you just need a little extra something to get you through the afternoon slump. These delicious bars are the perfect combination of protein, carbohydrates, and healthy fats that will keep you fueled and satiated until your next meal.

(Vegan + GF)

Happy cooking!

Dessert, Featured, Food

Crispy Vegan Oatmeal Cookies (GF)

July 28, 2019

These delicious (and healthy) Crispy Vegan Oatmeal Cookies are destined to disappear from the cookie jar quickly! I’m normally not a huge fan of oatmeal cookies, but the touch molasses in this recipe creates a smokey flavor that makes these absolutely irresistible. Enjoy!

Ingredients:

  • 1 cup quick-cooking rolled oats
  • 3/4 cup all-purpose, gluten free flour
  • 1/3 cup coconut sugar
  • 2 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon fine sea salt
  • 1/3 cup maple syrup
  • 1/2 cup safflower oil
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon molasses
  • 1/4 cup raisins
  • 1/4 cup finely chopped walnuts (optional)

Instructions:

  1. Preheat the oven to 350° F. Line a baking sheet with parchment paper. 
  2. Combine the oats, gluten free flour, coconut sugar, baking powder, baking soda, cinnamon and salt in a large bowl. In a separate bowl, combine the syrup, oil, vanilla extract, and molasses. Add the wet ingredients to the dry ingredients, and stir to combine. Fold in the raisins and nuts.
  3. Using your hands, roll tablespoon-size scoops of dough into balls. Place the balls onto the prepared baking sheet and press down slightly to flatten. Bake for 8 to 12 minutes or until lightly browned. Transfer cookies to a baking rack to cool completely.
  4. Note: You can substitute chocolate chips for the dried fruit and any kind of nuts for the walnuts.