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December 01, 2007

No Year's Resolutions

Seems I've been too busy posting on SmarterFitter to say much on this corner of the web. That said, I'm cross-posting this recent entry on No Year's Resolutions, which contain some scenes of a personal nature that seem appropriate here.
Google Calendar.jpg
"Now is the accepted time to make your regular annual good resolutions. Next week you can begin paving hell with them as usual. Yesterday, everybody smoked his last cigar, took his last drink, and swore his last oath. Today, we are a pious and exemplary community. Thirty days from now, we shall have cast our reformation to the winds and gone to cutting our ancient shortcomings considerably shorter than ever."
The above passage by Mark Twain sums up what most of already know about New Year's Resolutions: they basically blow. Looking back at my blog circa January 2004, I found this somewhat depressing excerpt:
this year is going to be all about making productive choices in my life. i’m going to SERIOUSLY look for a job. i’m not going to smoke no matter how stressed out or drunk or lonely i am. i’m not going to binge drink. i’m going to excercise and eat good food and master thin crust pizza. and i’m also going to continue to try not to talk shit about (or tease or belittle) other people.
What's wrong with this picture? The paragraph is essentially a laundry list of all the things I procrastinated doing the year before. Furthermore, most of those resolutions are in response to something negative: smoking too much, drinking too much, loneliness?! The only item with an ounce of merit is the thing about thin crust pizza, which I still haven't mastered, almost 4 years later. Here's what history has taught me about resolutions, New Year's or otherwise:
  • They enable procrastination
  • They set me up for failure
  • They make me feel worse, which is stupid, because I set them to feel better
  • Resolutions in response to something negative - be it smoking, drinking, eating or working - never work
  • Resolutions are always challenging, no matter what day of the year they start
Here is the last negative resolution I'm ever going to make: to abandon New Year's Resolutions forever. Instead, I will only engage in what I affectionately term the No Year's Resolution: Here's the idea: Make positive changes now instead of putting them off for some arbitrary date in the future. A couple rules:
  • The moment I "set" a resolution, that resolution starts that very instant
  • Set only positive goals
  • Deprive myself of nothing
Here's the goal: to radically enjoy The Holiday Season rather than simply survive it. Then step into the completely arbitrary "new year" having done something I feel good about. Who's with me? The above is the last of my negative commentary on resolutions (you already know why they suck). Instead, stay tuned for some hopefully useful tips on taking action and setting positive goals for a season that has a lot to offer, like friends and pie. I also want to feature people who are taking a similar approach to the season, so if you know of anyone, please let me know! Tim has already blogged about resolving to go for a walk today. Here are some resolutions I've made
  • Enjoy sparkling water with Ginger cordial at work - and accept that this small amount of unprocessed sugar is tastier and far better for my health than diet pop
  • Prioritize my morning swim - Aim to go 3 times a week before work, planning my schedule every Sunday to accomodate evenings out (especially ones that tend to be rather late and merry)
  • Be 100% vegan at home - this just feels good, dammit
  • Be booze-free at home - and enjoy a drink or two when I go out with my friends (ok, maybe 3 drinks)

June 10, 2007

SmarterFitter Food Calorie Database

For some time now, Tim and I have been brainstorming a website that's full of easy-to-use nutrition and fitness tools. We finally put our brains into action and launched SmarterFitter.com.

Here's a list of tools we've created so far:

If you have any suggestions, ideas, whatever, leave a comment or can contact us at smarterfitter@gmail.com. The goal is to eventually start making money with this thing. Freedom!

May 06, 2007

Vegan Wiki

I'm not vegan, but I often think I'd like to be. Strangely, I'm not sure why. The lack of science-backed information on the subject doesn't help.

Joi Ito directs me to vegan.wiki.com, a wiki that could be a resource of the information I so crave. The site is looking a bit empty at the moment, but I look forward to watching (and helping) it grow.

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March 18, 2007

Review: Laptop Lunch and the Vegan Lunchbox

Marinated Tofu with Soy Dipping Sauce, Pearl Barley, Carrot & Sea Vegetable Medley, Rocket Salad
It's a pity: we grow up and trade our overalls for a tie, our jumprope for a gym, and our lunch box for a sandwich at Pret. How quickly we grow out of all the good things about being a kid. Have we so-called adults become so accustomed to fast-food lunches that the concept of a lunch box is reserved only for children?

In the City of London, I seem to be one of a rare breed of workers who pack a lunch to work. Lately, I've been disenchanted with my usual lunch transportation device: tupperware and a plastic bag. The lot gets jammed into my bicycle pannier along with shoes and clothes, and doesn't always arrive quite as nicely as it left my flat. If only for the sake of my bruised bananas, I need a lunch box.

Enter Laptop Lunches, a little company in California specializing in "bento-ware for everywhere", cute little plastic lunch boxes equipped with food containers and cutlery that fit inside of a laptop-style insulated case. I discovered it via the "Laptop Lunch" photo pool on Flickr, which thus led me to The Vegan Lunchbox blog, where a stay-at-home vegan mom blogs about the tasty lunches she packs for her vegan kids. I know, my hippy shields are up, too. But her blog is so popular that she published a book of her lunch menus. And what can I say, I'm a sucker for hippies, and food, and Flickr, so I added the book to my Laptop Lunchbox order.

The Laptop Lunchbox

It pained me a bit to throw down £19.99 (plus shipping!) on a lunch box. Granted, it came with an insulated carrying case, a water bottle, utensils, and a "User's Guide", but still - when Underground Ernie's Insuluated Lunch Bag is going for £7.99, I have to wonder if I'm getting scammed. Turns out, most of the set is made in California. Okay, fine, I'll pay a premium on a product that wasn't made by slave labour, but it better be quality.

My first reaction to the lunchbox was that of relief. As pictured on the website, with its bright colors and "tray like presentation to put the fun back into packed lunches", the lunchbox is clearly designed for kids. While its capacity would probably be grossly insufficient for a 6'2 bodybuilder who doesn't want to live on peanut butter alone, the containers are sufficient for me and my 5 feet of stoked internal fire.

Lunch break en masseMy first lunch of tofu, dipping sauce, rocket salad, carrot-hiziki medley, and pearl barley fit comfortably into the little box (see photo at top). As it was an unusually sunny day in London, I decided to have a picnic. It's true, the tray-like system is fun and makes for comfortable eating on the steps of Exchange Square. The containers are pleasant enough to eat from and the utensils are grown-up sized. I was the only person out there eating a lunch that wasn't store-bought, and you can bet that I felt pretty damn good about it (even if I did look like a bit of a weirdo).

So what's not to like? Only two of the five containers ship with a lid - what's the deal with that? The website cites a national survey which found that the number one frustration experienced by parents who pack lunches in reusable containers is the search for lids and containers that match. Okay, fine, but don't limit my options because a few moms went crazy buying tupperware at IKEA. In fact, since each container is a different color, it should be easy to find their lids. Oh well. The lid of the box itself does a fair job of containing food, but anything wet would be a nightmare. The solution is to use cling wrap or foil, but this adds to the waste problem that we're trying to avoid in the first place. Ho hum. At least the two containers that do have lids don't leak.

Vegan Lunchbox by Jennifer McCann

Anyone who defines themselves as "vegan" and declares their self-imposed label to the world is, by default, a little preachy. And someone who raises their kids vegan? Well, it may not be for most parents, but you have to applaud Jennifer McCann's passion for healthy lunches. Sh is about as unimposing as a vegan can be, sticking to the food rather than the ethics behind them. Her prose may not be the most eloquent in the world, but neither is lunch. In fact, her simple, conversational style adds sincerity to her passion. It's almost cute.

Vegan Lunchbox is not without that annoying vegan tendency to substitute animal products with processed fake meat alternatives, like soy lunch meat and vegan chicken nuggets. These may be quick and easy, but are surely less nutritious than organic free-range eggs or a pot of enzyme-happy natural yoghurt. Fortunately, the bulk of the book's menus are whole foods. And this is where I feel like I really shouldn't be writing about a cookbook before actually trying one of the recipes. But in leafing through the options, I was warmed by her propensity for southern-style dishes like Red Rice & Black Beans and Tennessee Corn Pone Muffins. First, I'll give the Quinoa Amaranth Timbales a try, but will probably skip the Nut Butter & Jelly Cut-Outs.

Like the Laptop Lunchbox, the book caters to kids. So when will their parents catch on that this lunchbox thing is a good idea? That £19.99 may seem expensive, but in the long run its cheaper, healthier, tastier, and more environmentally friendly than anything you'll get at Subway.

Links to...

Laptop Lunchbox
Vegan Lunchbox blog, where you can find pictures of every menu found in the book
Laptop Lunchbox Flickr group
Product page for Vegan Lunchbox, the book
Recipes from Vegan Lunchbox
Thermos.com - these things are amazing

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March 12, 2007

Olive Oil: the best choice for cooking?


Green Olives in My Studio
Originally uploaded by Sunshine Hanan.
In my previous life as an e-learning developer, I wrote a Whole Foods training course on DSHEA, a U.S. act which regulates labeling on dietary supplements. In a nutshell, makers of supplements can't claim that a supplement cures any diseases. That's why your bottle of Vitamin C says "boosts immune system" rather than "eases the symptoms of the common cold." The same law applies to foods.

Since this brush with the law, I'm more apt to notice the often erroneous claims that so-called health gurus make about food. So when Dragana Brown said "olive oil is more stable than any other oil", I had to spend an hour on the internet verifying the validity of her statement (see previous post about Dragana's cooking class for context).

Turns out there's some science behind her statement, but it took a little digging to get there.

Oxidation and antioxidants (in layman's terms)

Flashback to high school chem class: atoms are made up of protons, neutrons and electrons. Atoms like an equal balance of positively-charged protons and negatively-charged electrons.
Add or take away an electron, and the atom becomes woefully unstable. This process of gaining or losing an electron is called oxidation.

Cue free radicals: these are the unstable bad boys that form during oxidation and therefore carry a charge. Once a free radical is formed, it loots the body for susceptible atoms from which it takes or gives
away extra electrons. In the body, free radicals can turn once healthy and stable cells into damaged goods. Take a blood cell, for example. Blood cells contain cholesterol which can become oxidized by free radicals. The so-called "bad" LDL cholesterol that you hear about is bad because it does scary things when it becomes oxidized. To retrieve its precious neutrality, oxidized LDL binds to "microphage" cells in the blood vessel wall. A build-up of these LDL-microphage combos causes a build up of nasty foam in the cell well, which can lead to blocked arteries and heart attacks.

So what do antioxidants do? These atoms get between free radicals and healthy cells, providing free radicals with their electron fix. When antioxidants neutralize free radicals, they become oxidized themselves. That's why we must constantly replenish our supply of antioxidants.

Take a moment to marvel at this cycle of life!

Antioxidants in olive oil

Surprise: olive oil contains loads of antioxidants, particularly "flavenoid polyphenols". These guys prevent LDL oxidation, and therefore, damage to blood vessels. That's why you always hear about olive oil being good for the heart; the better your arteries, the less work the heart has to do to pump blood through them, the less likely the heart is to spazz out and stop working.

Olive oil, antioxidants, and hot hot heat

Flash back to high school chem lab: heat is a catalyst for molecular change. Apply enough heat to oil, any oil, and its constituent molecules change. In particular, heating oil can decrease its antioxidants and create a slew of new nasty chemicals (such as trans fatty acids, the stuff found in hydrogenated oil which is created by bubbling hydrogen through super-heated vegetable oil).

Finally, we're back to where we started. Some scientists in Turkey studied the effect of heating olive oil, sunflower oil and soy oil to 180 degrees C. While all oils suffered reduced antioxidant potential, olive oil retained the most antioxidants [Durak et. al, 2004].

The reason seems to do with the monounsaturated-ness of olive oil. But this is getting into some hairy chemistry and now it's time to make dinner. We're having a Sunday roast, and you can guess what we're tossing the vegetables in. Now, pass the polyphenols, please.

Further reading:

The World's healthiest foods: Olive Oil
Olive oil chemistry

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January 23, 2007

Vegan muffin redux - now with nuts!

Muffin Eats Almond It figures that I should find the recipe I’ve been looking for on the Whole Foods website: Apple Nut Muffins, free from dairy, eggs and sugar! Sounds like the complete opposite of a muffin to me, but I dove in anyway, imparting a few minor tweaks: I added cinnamon, subbed almonds for walnuts, and added some chopped apricots for good measure. I even gave the flax eggs another try and cut down on the canola oil to compensate.

The muffins were good, but they weren’t great. The apple flavour didn’t come out as much as I would have liked (this could have been the gala apple I was using). They were also a bit dense, but this was a bran muffin after all, so what did I expect? Also, silvered almonds were the wrong cut of almond. They get kind of lost in the shuffle; roughly chopped would have been better. Almonds are yummy and should stand out from the mix.

On the plus side, the muffins were moist rather than mushy. I was impressed by their sweetness, despite the lack of sugar. The raisins and apricots compensated amply. Apricots: a stroke of genius! I think next time I’ll skip the raisins altogether. The crowning touch was a single almond placed on top of each muffin during baking providing a special roasted treat, especially when in the vicinity of an almond.

Apple Bran Nutfins

Dry Ingredients
* 13/4 cups whole wheat flour
* 1/2 cup wheat bran
* 1 1/8 TB baking powder
* 1/2 tsp sea salt
* 1/2 cup slivered almonds
* 1/2 cup raisins and chopped almonds
* 1/2 cup fresh apple, diced
* 1 tsp cinnamon

Liquid Ingredients
* 1 "flax egg"
* 2 TB water
* 1 cup applesauce
* 3/4 cup water
* 1 TB organic canola oil

Crowning glory Ingredients
* 8 almonds (1 for each muffin)

Preheat oven to 400°F. Lightly oil a 8-muffin tin (WF claims 6 muffins, and I don't think 8-muffin tins really exist, but you get the picture).

In one bowl, mix together the dry ingredients. In a separate bowl, mix together the liquid ingredients.

Combine dry and liquid ingredients stirring just enough to thoroughly blend batter. Add more bran if consistency is too thin. Scoop into muffin tin. Bake for 18 minutes. Remove from oven and allow to sit in the tin for a few minutes before removing.

You can adjust the sweetness by tweaking the water to applesauce ratio.

And speaking of applesauce, I've discovered that I'm an applesauce fan... I warmed some up with cinnamon for desert the other day and it brought me back to a special place in time when I used to eat more polish food. I bet these muffins would be good with a little applesauce smeared on top of them. Or peanut butter. Or straight up butter, but that wouldn't be very vegan.

April 23, 2006

made from bullshit so it tastes like bullshit?


Sugary Sweet
Originally uploaded by codebleu.

Blame it on all those free-at-work Frescas* I've consumed lo these many months.

Last week, I was feeling off balance. The source of my sudden discombobulation was not immediately obvious to me, but then, half-way through a "Sprite Zero", I observed a slight turn in my tummy.

So I dumped the rest of my drink, tossed the Splenda packets I stashed in my desk and on the homestead, moved the diet soda to the back of the fridge on the bottom shelf well out of my line of sight (good to keep them around, though, for guests).

It's been a little over a week since I've consumed any diet soft drink or artificial sweetener of any kind. Since then, I've felt noticeably more energetic throughout the day, especially in the afternoons. Plus, no carbonated beverage bloat: a good thing.

Still, wtf? I thought Splenda was "made from sugar, so it tastes like sugar", which somehow made it not as nasty as aspertame. How wrong I was! I quick Wikipedia search revealed the following:

Splenda (Sucralose): It is 500–600 times as sweet as sucrose, making it roughly twice as sweet as saccharin and four times as sweet as aspartame. It is manufactured by the selective chlorination of sucrose...Sucralose is a chlorocarbon (an organic compound containing at least one covalently bonded chlorine atom), like many insecticides.

Also learned this interesting factoid about the NutraSweet Company:

Aspartame was discovered in 1965 by James M. Schlatter, a chemist working for G.D. Searle & Company. Schlatter had synthesized aspartame in the course of producing an anti-ulcer drug candidate. He discovered its sweet taste serendipitously when he ...In 1985, G.D. Searle was purchased by Monsanto. In this acquisition, Searle's aspartame business became a separate Monsanto subsidiary, the NutraSweet Company.

Having read all this, followed by a well-timed viewing of Enron: The Smartest Guys in the Room and The Corporation, I am left paranoid that there is nothing left that is safe to buy/eat/wear/consume that also doesn't cause harm to myself or someone else (the planet and all of its living creatures qualify as "someones" in this case). Again, I ask - WTF?

* A special note to MC: it was Fanta, not Fresca, that was branded by Coca-Cola in 1939 and sold in Nazi Germany in order to keep profits during the war - tsk tsk. Fresca is also a Coca-Cola product, but wasn't introduced until 1963. Fresca was the favorite drink of Texan and former president Lyndon B. Johnson, who dispensed the stuff from a soda tap installed in the Oval Office.

November 10, 2005

"I'm Blue" Spinach Salad

I've been eating crazy amounts of this salad lately. It makes me un-blue.

Essential Ingredients:

* Spinach
* Red Onion
* Blue Cheese
* Raspberry Dressing (I use Annie's Naturals Raspberry Vinaigrette - it's low fat, yo!)
* Salt and Fresh Pepper

Optional Yummies:

* Carrots
* Sliced Mushrooms
* Almonds or Walnuts
* Cucumber
* Toasted seeds (sesame, pumpkin, flax, etc.)
* Tomato
* Red Pepper
* Croutons

Me stuff

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