It's All About the Facts.

This website talks about the facts involved around and with food sustainability. If you want to make a change, use the ideas the have been given in the other blog posts. They will make these no longer  accurate. It's sad to think that these are real, when so often around us everything and everyone seems alright. There are quick and easy and sustainable things you can do right now to make things better.

• One child in four is overweight or obese, and one in three will develop diabetes in his or her lifetime.
• After paying for overhead costs, schools are left with only $1.00 to purchase food.
• 49 million people, including 17 million children, lived in households that experienced hunger multiple times throughout the year.
•  A typical carrot travels 1,838 miles to reach your dinner table. 
• Nearly 1 in 7 people do not get enough food to be healthy and lead an active life, making hunger and malnutrition the number one risk to health worldwide – greater than AIDS, malaria, and tuberculosis combined.

MLA: "Fast Facts about Sustainable Food - National Wildlife Federation." Fast Facts about Sustainable Food - National Wildlife Federation. Web. 15 Apr. 2015. <http://www.nwf.org/Eco-Schools-USA/Become-an-Eco-School/Pathways/Sustainable-Food/Facts.aspx>.

APA: Fast Facts about Sustainable Food - National Wildlife Federation. (n.d.). Retrieved April 15, 2015, from http://www.nwf.org/Eco-Schools-USA/Become-an-Eco-School/Pathways/Sustainable-Food/Facts.aspx

This YouTube video is about eating healthier so you won't get sick as much throughout the year. Their goal is to have fewer people going to the hospital every year. The farmer said, "The idea would be to have such nutritionally dense, unadulterated food that people who ate it actually felt better, had more energy, and weren't sick as much!"

Check out the whole video here: https://www.youtube.com/watch?v=cqbOU07ZI2k

APA: Sustainable Solutions to Food Production. (n.d.). Retrieved April 15, 2015, from https://www.youtube.com/watch?v=cqbOU07ZI2k

MLA: "Sustainable Solutions to Food Production." YouTube. YouTube. Web. 15 Apr. 2015. <https://www.youtube.com/watch?v=cqbOU07ZI2k>.

H2O

You all know drinking water is important. It's vital to our very existence. This article tells of six reasons, apart from keeping us alive, why drinking water is important every day. 
The first is, "drinking water helps maintain the balance of body fluids." Your body is made up of 60% water and that water helps control digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Next, water can help control calories. Especially when eating foods with a lot of water, like fruits, vegetables, beans, and broth-based soups, they will take longer to absorb, which will help you feel full longer. Water also helps energize muscles. By not drinking enough water before and even during exercise, your muscles will begin to "shrivel which can result in muscle fatigue." Next, water helps keep skin looking good. The water in your skin acts as a protector and barrier, but drinking more won't get rid of unwanted wrinkles. Water helps your kidneys by washing unwanted stuff out of your body, just like how water helps maintain normal bowel function. It's excellent in keeping things moving.
Drink plenty of water and notice a change in the way you look and feel!

APA: Zelman, K. (2008, May 28). Why Drink More Water? See 6 Health Benefits of Water. Retrieved April 8, 2015, from http://www.webmd.com/diet/6-reasons-to-drink-water?page=3

MLA: Zelman, Kathleen. "Why Drink More Water? See 6 Health Benefits of Water." <i>WebMD</i>. WebMD, 28 May 2008. Web. 8 Apr. 2015. &lt;http://www.webmd.com/diet/6-reasons-to-drink-water&gt;.

Prevent Malnutrition in Seniors.

It's interesting that when searching "malnourishment" a large amount of the articles are written about seniors. The article "Senior health: How to prevent and detect malnutrition" teaches us some of the ways senior become malnourished. Some ways being low income, reduced social contact, restricted diets, etc. If you have loved ones who start losing or gaining weight, or have a change in appetite they could be malnourished. Also, medications can make it so their bodies can't absorb the nutrients from their foods, so be aware of the side effects of their medication. Prevention comes from giving them nutrient packed foods, helping or encouraging exercise or some sort of activity, helping them budget their money, etc. Try to "identify and treat nutrition issues early. This can promote good health."

Caregivers. (n.d.). Retrieved March 23, 2015, from http://www.mayoclinic.org/healthy-living/caregivers/in-depth/senior-health/art-20044699?pg=2

"Caregivers." Senior Health: How to Prevent and Detect Malnutrition. Mayo Foundation for Medical Education and Research. Web. 23 Mar. 2015. <http://www.mayoclinic.org/healthy-living/caregivers/in-depth/senior-health/art-20044699?pg=1>.

Grow a Garden.

Creating a Self-Sustaining Garden to Feed your Family – How to Grow Healthy Food on the Cheap!

This article teaches us how to plant the most natural and well-sustained garden we can. From buying natural soil, using rain water to water your garden for free, saving your seeds to grow your garden the next year, and there are natural ways to make fertilizers right from your own home. 
As said in the article, "A truly self-sustaining garden is organic by its very own nature." Your doing every part naturally will give you and your family great, healthy food for almost no money.
Growing the garden as a family project will help your kids be more excited to eat the vegetables because they were the one who helped it grow!


APA: Creating a Self-Sustaining Garden to Feed your Family - How to Grow Healthy Food on the Cheap! (2014, July 30). Retrieved March 16, 2015, from http://oldworldgardenfarms.com/2014/07/30/creating-a-self-sustaining-garden-to-feed-your-family-how-to-grow-healthy-food-on-the-cheap/

MLA: "Creating a Self-Sustaining Garden to Feed Your Family - How to Grow Healthy Food on the Cheap!" Old World Garden Farms. 30 July 2014. Web. 16 Mar. 2015. <http://oldworldgardenfarms.com/2014/07/30/creating-a-self-sustaining-garden-to-feed-your-family-how-to-grow-healthy-food-on-the-cheap/>.

Citations for the recipe...

APA: Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette. (n.d.). Retrieved March 4, 2015, from http://allrecipes.com/recipe/kale-quinoa-and-avocado-salad-with-lemon-dijon-vinaigrette

MLA: "Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette." Allrecipes.com. Web. 4 Mar. 2015. <http://allrecipes.com/recipe/kale-quinoa-and-avocado-salad-with-lemon-dijon-vinaigrette>.

http://allrecipes.com/recipe/kale-quinoa-and-avocado-salad-with-lemon-dijon-vinaigrette

Recipe of the Day

This week, why don't we try out a healthy recipe! 

"Steaming the kale removes some of the bitterness. The salad dressing ties all the flavors together. A quartet of super foods (kale, quinoa, avocado, and olive oil) make this a healthy meal!"

-Stephanie (the creator of the recipe)

Ingredients 

Original recipe makes 1 large salad

 

• Salad
• 2/3 cup quinoa
• 1 1/3 cups water
• 1 bunch kale, torn into bite-sized pieces
• 1/2 avocado - peeled, pitted, and diced
• 1/2 cup chopped cucumber
• 1/3 cup chopped red bell pepper
• 2 tablespoons chopped red onion

• 1 tablespoon crumbled feta cheese
• Dressing
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 1/2 tablespoons Dijon mustard
• 3/4 teaspoon sea salt
• 1/4 teaspoon ground black pepper

• PREP
  25 mins
• COOK
  15 mins
• READY IN
  40 mins

Directions

1. Bring the quinoa and 1 1/3 cup water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.
2. Place kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover saucepan with a lid and steam kale until hot, about 45 seconds; transfer to a large plate. Top kale with quinoa, avocado, cucumber, bell pepper, red onion, and feta cheese.
3. Whisk olive oil, lemon juice, Dijon mustard, sea salt, and black pepper together in a bowl until the oil emulsifies into the dressing; pour over the salad.

Buy it in Bulk!

    This YouTube video shows us and she even talks about a "more sustainable" way to buy food. In this case, at places like Trader Joe's, you can purchase whole grains and pastas in larger amounts. Doing so gives you more food for cheaper and it's food that can be put in food storage and eat later. Making it last longer and you will get your money's worth. 

    The options of healthy choices are great too. Pick 100% whole grains for healthier meals without too big of a noticeable difference that it's not the nutrient stripped foods we tend to eat day to day. Switching to 100% whole grain anything will be beneficial to our health. Give it a shot!

https://m.youtube.com/watch?v=6-V8DqrHPac

APA: Eat Real, Eat Whole Grains. (2015, February 23). Retrieved February 23, 2015, from https://m.youtube.com/watch?v=6-V8DqrHPac

"Eat Real, Eat Whole Grains." YouTube. 23 Feb. 2015. Web. 23 Feb. 2015. <https://m.youtube.com/watch?v=6-V8DqrHPac>.

Self-discipline

Most of us want to be healthy and have disciplined with our eating habits, but why is it so hard sometimes? If we want to make a change there are some things we need to prepare for. We can’t deprive ourselves of anything and everything sweet. We can only go so long and if we mess up, most of the time we end up eating way too much.

Don’t start Monday. Start today. And if you start today and mess up, start again right then. Don’t make that an excuse to go a few more days eating what you want so you can start on Monday or Wednesday or whatever day.

Counting calories can be helpful so you can figure out what a healthy intake is for you to meet your weight and health goals. Sometimes we’re eating a lot more than we realize, even when we think we’re doing well. 

Starting any kind of healthy eating calls for preparation. Preparing well-balanced meals and snacks before hand is necessary. This way you won’t be into it a meal or day or two and run out of nutritional options and have to boil up a bow of Top Ramen.

Be disciplined. Don’t go where you know you’ll probably mess up. Don’t even bring junk food into the house. Planning ahead is helpful always. Going to restaurants, lunch for work, a snack when you get home. The preparation and planning is worth it. 

Sometimes we might feel like we HAVE to eat that cookie or have just ONE more roll. We’re in control, not the food that’s in front of us.

http://www.organizeyourselfskinny.com/2014/04/01/5-reasons-you-struggle-to-change-your-eating-habits-and-some-tips-to-help-you-out/

APA: Kresge, T. (2014, April 1). 5 Reasons You Struggle to Change Your Eating Habits and Some Tips to Help You Out - Organize Yourself Skinny. Retrieved February 19, 2015, from http://www.organizeyourselfskinny.com/2014/04/01/5-reasons-you-struggle-to-change-your-eating-habits-and-some-tips-to-help-you-out/

MLA: Kresge, Tammy. "5 Reasons You Struggle to Change Your Eating Habits and Some Tips to Help You Out - Organize Yourself Skinny." Organize Yourself Skinny. Organize Yourself Skinny, 1 Apr. 2014. Web. 19 Feb. 2015. <http://www.organizeyourselfskinny.com/2014/04/01/5-reasons-you-struggle-to-change-your-eating-habits-and-some-tips-to-help-you-out/>.

Take a hike..

http://www.huffingtonpost.com/2014/07/18/how-taking-a-hike-can-mak_n_5584809.html

We know that eating healthy is a better option, but as we get healthier we’ll be able to do more with our bodies. We’re told that what helps us keep a healthy body is 80% what we eat and 20% exercise. That 20% exercise, even though it’s not very high, is still important. In nutrition we’re told to exercise for at least sixty minutes a day. Hiking is an awesome way to get that exercise. In this article it talks about all the ways hiking helps keep our bodies healthy. We won’t need caffeine because the physical activity wakes us up in a natural way and actually “increases attention spans and creative problem-solving skills by as much as 50 percent.” 

It’s a great way to lose weight, especially as the incline increases and altitude is gained. The best part about it is there are a lot of things to keep our mind off how tired we might be. Stop and take a look at the beautiful views.

Hiking is also a form of therapy. Getting out, getting exercise, and getting our minds off our stresses for an hour or two can help us get right on through our weeks with a clearer mind!

APA: Wise, A. (2014, July 18). Proof That Hiking Makes You Happier And Healthier. Retrieved February 19, 2015, from http://www.huffingtonpost.com/2014/07/18/how-taking-a-hike-can-mak_n_5584809.html

MLA: Wise, Abigail. "Proof That Hiking Makes You Happier And Healthier." The Huffington Post. TheHuffingtonPost.com, 18 July 2014. Web. 19 Feb. 2015. <http://www.huffingtonpost.com/2014/07/18/how-taking-a-hike-can-mak_n_5584809.html>.

http://www.sustainabletable.org/254/local-regional-food-systems

Focusing on the “Is local food the same as sustainable food?” section of this article, we may not realize that when food labels say they’re healthy and locally grown, they’re really not. Some food labels now use words “local” in place of “sustainable”, but reading this article, we learn that “sustainable” is not always locally grown. So, if you’re looking for something grown close by which will give you fresher, healthier food, make sure you check where it was actually grown.

APA:

Local & Regional Food Systems. (2015, January 1). Retrieved February 16, 2015, from http://www.sustainabletable.org/254/local-regional-food-systems

MLA:

"Local & Regional Food Systems." Local & Regional Food Systems. GRACE Communications Foundation, 1 Jan. 2015. Web. 16 Feb. 2015. http://www.sustainabletable.org/254/local-regional-food-systems.

http://www.chgeharvard.org/category/healthy-and-sustainable-food

We are used to eating the same things, even if we don't eat the same meals everyday. Month to month we usually buy similar foods. Foods that are popular and familiar. There are a lot of different foods we can eat that will give us the same nutrients, and even taste, as the food we normally eat. In this article, they give an example of the fish we eat. What are the common ones we eat? Salmon, halibut, tilapia. Well, we learn here that there are fish we can eat that are a lot like all of those, they just aren't as well known. We can and should "use what the oceans can sustainably supply," especially as that kind of fish is more common in our communities.
There are many ways we can come together to make food and it's resources more sustainable. In all the different occupations and studies of health, the research circles around sustainability. Let's keep our minds open so we can "[creat] a positive impact on human communities and the environment" by looking more at local food choices, as that will increase the sustainability of our food intake.  

MLA:Healthy and Sustainable Food. (n.d.). Retrieved February 6, 2015, from http://www.chgeharvard.org/category/healthy-and-sustainable-food

APA:"Healthy and Sustainable Food." Healthy and Sustainable Food. Center for Health and the Global Environment. Web. 6 Feb. 2015.