The Effortless Eating Blog

A philosophy of natural eating and living with Elizabeth Yarnell.

Selecting, preparing, savoring, reminiscing, investigating, dieting, implementing, economizing, and healing with natural whole foods.

 

BPA-free Canned Tomatoes

One of the biggest bummers about becoming aware of the bisphenol-A (BPA) leaching out of plastic food containers and into our foods is realizing that all of our canned goods are sold in cans lined with BPA, too.

There aren’t that many canned goods that we keep in our house anyway… various types of plain organic beans, artichoke hearts, roasted green chiles, tuna, and of course, tomatoes.

I love to use canned tomatoes in my Glorious One-Pot Meals because unlike fresh tomatoes they are delicious regardless of the season, they can add something extra to a recipe that is different from using fresh tomatoes, and they come in convenient sizes that provide the perfect amounts of tomatoes I need for my cooking technique.

So it’s a huge bummer to know that there are BPAs in my canned tomatoes ready to enter into the bodies of my family and accumulate, waiting to wreak havoc with hormones, cancers, and other horrific health problems.

In the US, industry has been fighting a ban on using BPAs like the kinds they have implemented in Europe and Japan.

That’s why it’s such good news that Muir Glen, a General Mills subsidiary, announced it will begin to use BPA-free metal cans with its next harvest. General Mills is not revealing the material it will substitute for BPA, though of course, canning and canned goods existed long before BPA was invented so it is certainly possible to do without it.

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Glorious One-Pot Meal recipe: Dill Salmon

This morning I demonstrated a quick and  easy one-pot dinner recipe for Dill Salmon to help raise awareness of multiple sclerosis and the Walk MS events coming this month around the country. In Colorado, I will be hosting the “Land of Nutrition” in the Wellness Tent at the Denver, Colorado Springs, and Boulder events in May.

Salmon is a desirable food to eat for those living with multiple sclerosis because it is full of omega-3 fatty acids to help maintain and repair the nervous system.

Of course, this recipe is delicious for those not living with MS, too! Find the recipe on page 28 of the 2009 Glorious One-Pot Meals cookbook, or below.

Dill Salmon Serves 2
This is a great, light summer meal and is particularly great for filling your diet with omega 3s! Adding a thin coating of olive oil on top of the fish will result in a less-dense fillet. For an even richer flavor, place several pats of butter on the fish.

Olive oil spray
2 scallions, white and green parts, chopped
1/2 to 3/4 pound salmon fillet
1 teaspoon olive oil
Salt and freshly ground white or black pepper
3 garlic cloves, thinly sliced
1/2 lemon, thinly sliced
5 to 7 whole dill sprigs
5 or 6 red potatoes, thickly sliced
2 large carrots, cut into long strips
1/2 medium zucchini, cut into sticks
1 celery stalk, sliced
1/2 medium cucumber, cut into sticks

1.    Preheat the oven to 450F.
2.    Spray the inside and lid of a cast iron Dutch oven with olive oil.
3.    Scatter the scallions in the pot. Set the salmon on top of the scallions, skin-side down if not skinned, and drizzle with olive oil. Sprinkle with salt and pepper, followed by the garlic.
4.    Top fillets with the lemon slices and half the dill sprigs. Scatter potatoes around the fish. Add the carrots, zucchini, celery, and cucumber. Tuck more dill sprigs into crevices and lightly season again with salt and white pepper.
5.     Cover and bake for about 43 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

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Vitamin D, Multiple Sclerosis, and Walk MS promo video

MidChix, a wonderful new online community of women between 40 and 60, has just posted one of my articles on Vitamin D and its role in Multiple Sclerosis.

You might already know that vitamin D is essential for healthy bones and teeth, but did you realize that it plays a role in maintaining a healthy immune system, too?

A connection between Multiple Sclerosis and vitamin D deficiency has been studied for decades. Low blood levels of vitamin D are common among the MS population, and according to recent reports, as many as 80 percent of people with MS don’t get enough of it in their diets.  In fact, current research findings suggest that vitamin D may positively influence the immune systems of patients with MS…

(read the rest of the article on Vitamin D and Multiple Sclerosis here.)

It’s perfect timing for this article as May is the month for many of the annual Walk MS events to raise funds and awareness for multiple sclerosis. This year, the Colorado Chapter of the National MS Society has invited me to host the “Land of Nutrition” at the MS Walks in Denver (May 1), Colorado Springs (May 8), and Boulder (May 15).

As a nutrition expert living with multiple sclerosis, I believe that what you eat plays a role in how you feel, and that your diet affects your health. Changing the course of your health and, at the very least, the severity of your symptoms may be as simple as changing your menu.

Hear me talk more about the National MS Society’s Colorado Walk MS events!

The forecast for the Denver Walk this Saturday (May 1st, 2010) may call for snow (!) so dress warmly and enjoy the coffee and hot chocolate offered around City Park for participants. Take refuge under the Wellness Tent with me, pick up or order an autographed cookbook, and join the discussion on healthy eating!

Hope to see you there!

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Got Compost?

One of my friends recently started a backyard compost heap and raved to me about how much they’ve decreased their load at the curb on garbage day.

Welcome to the wonderful world of composting, I told her. Where you don’t have to feel guilty when a vegetable rots in your fridge before you have a chance to use it because you know it will get a second life creating rich new soil in your compost bin.

According to Denver’s 5280 magazine: Fifty-seven percent of Denverites’ garbage is organic material, which breaks down anaerobically (without air) inside plastic garbage bags at the landfill, creating methane, a greenhouse gas that can remain in the atmosphere for decades and exacerbate climate change.

Rotating compost bin

Countertop compost crock

Composting is as easy as keeping a lidded bin next to your sink. Instead of scraping non-meat table scraps down the in-sink disposal (and adding to the layer of sludge in the public sewer systems), divert anything that is non-animal product into the bin. When the bin is full, dump it into your main compost bin.

Indoor composter

You can get anything from an indoor composter to a suspended spinning barrel to something more like a corral. My husband built our first compost bin out of two-by-fours and metal fastenings from the hardware store that allowed the cross-boards to be louvered for air flow.

Round composting bin

The one we have now in our tiny, postage-stamp sized back yard is round.

There is a formula for composting as you add dried leaves, etc. to complete the mix. Here’s more info on composting.

The best part comes when you mix your homemade compost with soil and watch your plants thrive, although the satisfaction of greeting trash day with a single bag of non-organic refuse for the week comes close. :)

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Physical Activity a Key to Later Health

Those who are physically active in their 50s and 60s are more likely to avoid chronic diseases and premature death, according to a study out of the Harvard School of Public Health.

The Nurses Health Study

The Nurses Health Study

Analyzing data from 13,535 female participants in the Nurses’ Health Study, researchers correlated reports of physical activity at the average age of 60 years with successful survival into the 70s. Successful survival was defined as “no history of ten major chronic diseases, or coronary artery bypass graft surgery and no cognitive impairment physical impairment, or mental health limitations.”

The correlation was considered strong enough to provide “evidence that higher levels of midlife physical activity are associated with exceptional health status among women who survive to older ages and corroborate the potential role of physical activity in improving overall health.”

Incorporate mental activity to your workout, adds neurologist Tim Vollmer, Co-Director of the Rocky Mountain MS Center Clinic, and keep your brain healthy along with your body.

Although repetitive actions like running are great for your cardiovascular system, coordinated arm leg movements like you find in yoga, pilates, dance, tennis, or my favorite, Jazzercise, can help keep all synapses firing.

Of course, you don’t need to wait until you hit midlife to get the benefits from regular physical and mental activity. The research shows that the old motto “Use it, or lose it!” has been proven to be true.

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Exfoliation Better Than Meds for Facial Skin Eruptions and Acne

One of my friends recently took her 8-year old daughter in to see a dermatologist about the small white bumps that had appeared on her cheeks. I was horrified when she emerged with a prescription for Acutane.

Putting an 8-year old on Acutane, a serious acne medication whose side effects include photosensitivity (easily sunburned), depression, eating disorders, joint pain, seizures, cracked skin, and causes such severe birth defects that you must sign a waiver if you are of childbearing age (not that this 8-year old is likely to become pregnant, but this is one strong drug) is simply irresponsible, in my opinion.

Drugs.com says: Accutane is used to treat severe nodular acne. It is usually given after other acne medicines or antibiotics have been tried without successful treatment of symptoms. Acutane has been linked to Inflammatory Bowel Disease and may have other long term effects.

Truly, these little whitehead pimples don’t really even qualify as “acne”.

When I was 7 or 8, I noticed the same little white bumps splayed across my cheeks. My mother took me into the dermatologist, too. The difference was that my dermatologist recognized the benefits of exfoliation over medication for these little clogged pores.

He sent me home with my first Buf Puf and a recommendation to switch to Dove soap because it was less drying than the Ivory we had always used. I was to wash my face every night before bed and use the soapy Buf Puf to gently exfoliate my cheeks.

Lo and behold: no more white bumps!

Ok, this was in the 70s and soap technology has come a long way from Ivory and Dove, but the need to exfoliate remains. That visit to the doctor started me off early on caring for the skin on my face through daily exfoliation. As I got older I followed with a toner and moisturizer.

It’s still the same today, albeit with different products.

Aside from scattered, random clogged pores here and there, my face has always been smooth and blemish-free. That I’ve yet to find a wrinkle in my 40s I attribute to a combination of good genes and a lifetime of constant, dedicated skincare, including regular exfoliation.

Lately, we’ve noticed the same white bumps on my 7-year old son’s cheeks. I picked up a Buf Puf for him and taught him how to use it with a gentle, petroleum-free, fragrance-free soap. While he’s not a daily Buf Puffer yet, the once or twice a week that he uses it is enough to keep his cheeks smooth and bump-free. He may need to exfoliate more frequently as he enters his teens, but he already knows what to do and is accustomed to doing it.

All predictions point toward clear-skinned teen years and beyond if he keeps up this easy skincare routine.

Be sure to rinse your Buf Puf well, squeeze well, and allow to dry fully between uses to avoid mildew or bacterial growth. Replace frequently as needed.

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