Marilu Henner's Blog, page 153

What you eat matters to the world

The Environmental Working Group reports that meat and dairy have significant environmental impact.

Americans' appetite for meat and dairy – billions of pounds a year from billions of animals – takes a toll on our health, the environment, climate and animal welfare. Producing all this meat and dairy requires large amounts of pesticides, chemical fertilizer, fuel, feed and water. It also generates greenhouse gases and large amounts of toxic manure and wastewater that pollute groundwater, rivers, streams and, ultimately, the ocean. In addition, eating large quantities of beef and processed meats increases your exposure to toxins and is linked to higher rates of health problems, including heart disease, cancer and obesity.

[...]

Eating and wasting less meat (especially red meat) and cheese can simultaneously improve our health and reduce the climate and environmental impact of food. Choosing grass-fed, free-range, pasture-raised and/or organic products also helps to expand market demand. As the market grows, more farmers and ranchers will choose more sustainable and humane production methods, which in turn will make these products more affordable and available.

Choosing healthier, greener food is important, but significantly cutting the greenhouse gas emissions that contribute to climate change will also require governmental action. We all need to get engaged to push for comprehensive public policies that put the nation on a path to greener energy. Reducing meat production's negative impacts on soil, air and water will take stronger regulatory enforcement and better policies – in addition to significant changes in meat consumption habits.

~ Meat Eater's Guide to Climate Change and Health, Environmental Working Group

 

The report is a goldmine of information on the impact of how we eat. Even if you're a meat or dairy consumer, you'll learn a few ways to make smarter choices for the planet.

Try the quiz (as a pre-test or post-test for the rest of the report), and check out the excellent graphics. Then be a smarter, healthier consumer.

 

Membership means monthly online classes

Every month at Marilu.com we have online classes – an opportunity for you to learn more about healthy living from Marilu and her hand-picked coaching staff.

Classes are included with your membership! Not a member? Sign up now!

Here's what you can look forward to for the rest of the year!

VIVA LA VEGAN * July 11-22, 2011

It's not too late! We still have a lot of class left! Join today!

Mother-daughter Coaches Jan & Kyra bring us the facts and the fun about vegan (or vegan-ish) living. They've shown us that it's not about what you've eliminated…it's about the delicious things that you ADD to your plate. You don't have to be a vegan to enjoy this class.

HEALING PRACTICES * August 15-26 2011

Coach Robbie, an anthropologist, shares healing practices from around the world.

BACK TO BOOTY SCHOOL—EUROPEAN SEMESTER * September 2011

We're going "on location" (virtually) with Coach Evi to explore healthy living in Europe. Recipes, lifestyle and cooking tips from several different European countries…it's our own version of a semester abroad!

GRATITUDE * October 2011

As we prepare for the holidays, we get into a mindset of gratitude and abundance with Coach Robbie.

GLUTEN-FREE LIFE * October 2011

Coach Jill helps us understand the gluten-free life. If you have family or friends who are GF (for any reason), join us for recipes, cooking tips, and lifestyle tips.

HOT FOR THE HOLIDAYS * November-December 2011

This class is your all-around holiday preparation and organization class with Coach Jan.

Become a member now and get all these classes!

You're not too late to join the Viva La Vegan class!

 

Featured recipe from Marilu's table * Mushroom nut pate

Long, long ago, in a galaxy far, far away, we worked in a different industry, and we had a contract technical writer from the local newspaper. She happened to be a food writer. She happened to share this recipe, and we love it still. So thank you, Mary G.

Back in that long-ago time, we only had button mushrooms. Today we have lots of choices. Try a mix of creminis (baby bellas) and shiitake caps.

To toast nuts, put them in a dry skillet over medium heat, shaking the pan continuously, so the nuts don't burn. When they smell like toasted nuts, they're done. Don't let them sit in the hot pan; they'll keep toasting. Or, you know, burning. We learned this the hard way.

Serve the pate with crackers (check to make sure they're dairy-free) and raw veggies.

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Mushroom Nut Pate

Blue * Serves 6

2 Tablespoons Earth Balance dairy-free margarine

1 pound mushrooms, sliced

1 small onion, sliced

1 clove garlic, minced

3/4 cup slivered or sliced almonds, toasted

1/4 cup hazelnuts, toasted (rub off the skins in a clean, dry kitchen towel)

2 Tablespoons olive oil

1/4 teaspoon dried thyme

salt

dash of cayenne (red) pepper

toasted sesame seeds for garnish

Melt the Earth Balance in a large skillet. Saute the mushrooms, onion & garlic until most of the liquid has evaporated and the onion is soft. Remove from heat. In blender or processor (or Vitamix, for a really smooth consistency), chop nuts – set aside 2 Tablespoons. Continue chopping and drizzle in the oil until the mixture is well blended. Add the mushroom mixture and seasonings, and blend thoroughly. Stir in the remaining chopped nuts (for a little texture). Mold into loaf and sprinkle with toasted sesame seeds. Serve with crackers and veggies.

 

Spirit Sunday * Believe

Believe in yourself.

Believe in your potential.

Believe in goodness and beauty and truth.

Believe in love.

Then live your beliefs.

 

//www.marilu.com/wp-content/uploads/2010/08/01 Affirmation.mp3

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Amazon.com Widgets

 

Trailer for "To Your Health" * Plant-based nutrition in a movie

With our Viva La Vegan class going strong (yes, you can still join in the fun!), we thought this film looked pretty cool. It's not out yet, but you can add your name to the mailing list to get info on the release date and screenings.

"To Your Health" is an in-depth study of whole food, plant-based nutrition, debunking the most common myths associated with modern nutrition. Exploring your need for protein, calcium, supplements, metabolism, and other issues, "To Your Health" provides answers to your biggest questions.

Follow Julieanna Hever (a.k.a The Plant-Based Dietitian) as she travels the country to interview the biggest names in the Plant-Based world including Dr. T. Colin Campbell (The China Study), Dr. Joel Fuhrman (Eat to Live), Dr. John McDougall (The McDougall Program), Dr. Neal Barnard (Physicians Committee for Responsible Medicine) and many more. Julieanna's travels take her from Cornell University and the countryside of New Jersey to the San Francisco Bay and the far reaches of Central California. She visits the benevolent haven that is Farm Sanctuary along with incredible restaurants like Millennium and the Veggie Grill. This fun and entertaining journey is full of life-changing information and hope for a future of better health for all.

 

Fitness Friday * Best foot forward

When was the last time you got new workout shoes?

No matter what kind of workout you do, your shoes are a critical part of your success (well, unless you're swimming). Be sure you're wearing the right style of shoe for the exercise you do. We made that mistake – buying running shoes and using them for walking led to a year (because we're stubborn about admitting our mistakes) of tired legs, creaky knees and weak ankles. New – appropriate – shoes fixed all those problems.

Shop at a sporting goods store – you don't have to buy the shoes there, but you can get a good idea of what's available for your workout, and how different shoes feel.

Replace your shoes often. You can get a little extra wear from your fitness shoes by swapping out the insoles for a good-quality sport insole and replacing that a couple of times, but you need to replace your workout shoes pretty much every year. You don't have to throw them away; most of them can be used for yardwork or painting for awhile . This really is one place to spend your money.

Now, if you thought this post was going to be about pedicures and fitness? Sorry. But you can always get a pedicure and then protect those pretty toes in the right workout shoes.

 

Featured recipe from Marilu's table * Mediterranean hummus wrap

Here's an easy lunch or light dinner that's pretty easy to put together (and very flexible).

We've included the referenced hummus recipe, but if you have a favorite, use that, of course (ours has cumin in it, and no tamari – what's yours like?).

Wrap these tightly in plastic wrap and you can pack them along in an insulated lunchbox with a blue ice pack. Now you have a picnic for a day at the beach or the park or on the trail. If you need to customize the contents for kids (maybe no olives? or added red pepper?) that's easy enough, too.

The cookbook – The 30 Minute Vegan by Mark Reinfeld & Jennifer Murray – is one of Viva La Vegan coach Kyra's favorites.

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Mediterranean Hummus Wrap

from The 30 Minute Vegan by Mark Reinfeld & Jennifer Murray

Green * Serves 4

4 whole-grain flour tortillas

1 recipe Traditional Hummus (recipe follows)

8 leaves romaine lettuce, chopped

1 tomato, sliced

1/2 cucumber, cut into half moons

1/2 cup kalamata olives, chopped

1/2 cup grated carrot (optional)

Prepare the hummus according to the directions in the following recipe.

Lay out the tortillas, spread with your desired quantity of hummus, and top with lettuce, tomato, cucumber, olives and carrot. Fold in the sides toward the center, roll it up, and enjoy!

 

Traditional Hummus

from The 30 Minute Vegan by Mark Reinfeld & Jennifer Murray

Blue * Makes 1-1/2 cups

1 (15-ounce) can garbanzo beans*

2 Tablespoons tahini (sesame butter)

1 Tablespoon olive oil

1 Tablespoon freshly squeezed lemon juice

1 Tablespoon water*

2 cloves garlic

1/2 teaspoon sea salt

2 teaspoons soy sauce (to make it gluten free, use wheat-free tamari)

Process all the ingredients in a food processor (or Vitamix!) until well combined.

*We like to drain the beans, but reserve the liquid and add it back into the hummus as it's blending. Sometimes we use all the liquid, sometimes we don't. And sometimes we add extra water.

You may wish to add more water, for a thinner consistency. Start with 1 Tablespoon at a time.

It is possible to mash up the garbanzo beans with a fork if you do not have a food processor, then add all the other ingredients for a much chunkier hummus.

 

Is your water bottle clean?

We saw this while watching the Tour de France and got excited about it. It's a water bottle you can completely wash and air dry – because the bottom comes off, too, getting rid of the one creepy thing about water bottles – the grunge factor. It was developed as a bicycle water bottle, but those of us who don't cycle can also use it.

 

Brilliant.

It's guaranteed for life; 10% of the profits are donated to green causes; and right now if you buy three, you get one free. Check it out here.

Pssst – they also have a cool t-shirt: 53 miles per burrito. Think about that the next time you want to work off dinner.

 

It's not too late…

You can still join the Viva La Vegan class!

Coaches Jan and Kyra will welcome you and get you caught up. We spent day 1 on some basics, and day 2 on vegan breakfast. Today it's all about vegan appetizers – and that includes recipes! Plus, Jan is giving us videos each day, and Kyra is sharing her favorite vegan cookbooks!

You don't have to be a vegan to take this class!

Honestly, this is a great place to learn and experiment without any fear of being chastised for not being vegan (lots of members are "vegan-ish" (close to vegan) or are dairy-free and red-meat-free), or for not quite getting it. It's a great time to practice being vegan and see what your own challenges will be. It's a great place to jump right in with enthusiasm, because you'll get support for that, too.

Jan happens to be gluten-free, too, so if you need help with vegan GF meals, this is the place to be.

Classes at Marilu.com are available free to all members. Just check your inbox for your daily email, log in to Marilu.com and get to class on the message boards. There's even a handy class page with all the resources and links you'll need for class.

Not a member? Sign up now and get a free class (sometimes two!) every month.

 

Learning to walk again

Walking is the easiest, cheapest exercise there is – and you can do it anytime, anywhere (almost). There's almost no excuse not to walk.

We had a member who was physically challenged, and walking for her was very difficult. Rosemary wears leg braces and uses crutches. But she was determined to improve her health, so she started out walking to the end of her driveway and back for her exercise. She worked up to walking to the end of the block and back. She also used a mini-trampoline, and started going to the gym to lift weights. Rosemary became a recognized role model at her gym, because she was dedicated to her workout. She made great gains in her health and fitness with exercise and following Marilu's Total Health Makeover® eating plan. You can, too.

Be sure to do both cardio (movement that gets your heart rate up) and strength (weights & resistance) training every week. You can do them on alternate days or do some of both every day.

And if you need some walking music, here's a song to try * Walk by the Foo Fighters.

Get up and DO IT.

//www.marilu.com/wp-content/uploads/2011/07/11 - Walk.mp3