Whole Grain Grub

My prof. gave us each our own baggie of compost from her yard. This is what it looks like when it's all said and done. Can't wait to get another herb garden going this summer.

Today in class my professor held a lecture dedicated to composting. If you are not familiar with composting, check out her quick and simple how-to video that breaks it down:

Video: Composting – An Alternative To Dumping Kitchen Scraps

Why is composting important? According to Composting.gov, composting reduces the amount of waste each of us sends to the landfill.  In fact, up to 30% of the material we send to landfill is organic and could be composted at home.  Composting has other benefits too. Applying finished compost returns nutrients to the land, holds moisture in gardens and on lawns, contributes to watershed health by controlling run-off and naturally fertilizes and provides structure to the soil.

Now, for those of you who live in an apartment (like me!) with no backyard, there are options for you (and me!) as well.

1. Get an indoor composting bin. Vokashi has created a line of buckets using recycled plastic for indoor composting.

2. Find a community garden in your neighborhood that will allow you to drop off your scraps. Greenmaps.org offers an interactive map of places that accept green matter. I just found a location ONE block from my apartment. Holler!

3. Find a neighbor who composts and ask if you can drop off your fruit and veggie scraps. It’s a win-win for everyone!

Lastly, this list highlights what you can and cannot compost, for your records.

hmmm...

When it comes to conventionally grown produce, certain fruits and veggies “require” more pesticides to keep them free of weeds and insects. Others need much less. If you’re like me and can’t afford to buy all of your produce organic, keep this in mind when you go grocery shopping.  Also, this site contains very helpful information on pesticides, why they are bad and what you can do to reduce exposure. The following lists are based on information and studies by the United States Department of Agriculture (USDA), Consumer Reports, and the Environmental Working Group.

15 foods you DON’T need to buy organic.

1. Onions
2. Avocados
3. Sweet Corn
4. Pineapples
5. Mangos
6. Sweet Peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe (Domestic)
12. Watermelon
13. Grapefruit
14. Sweet Potatoes
15. Honeydew Melon

Dirty Dozen: 12 foods you SHOULD buy organic

1. Nectarines – 97.3% of nectarines sampled were found to contain pesticides.
2. Celery – 94.5% of celery sampled were found to contain pesticides.
3. Pears – 94.4% of pears sampled were found to contain pesticides.
4. Peaches – 93.7% of peaches sampled were found to contain pesticides.
5. Apples – 91% of apples sampled were found to contain pesticides.
6. Cherries – 91% of cherries sampled were found to contain pesticides.
7. Strawberries – 90% of strawberries sampled were found to contain pesticides.
8. Imported Grapes – 86% of imported grapes (i.e. Chile) sampled were found to contain pesticides.
9. Spinach – 83.4% of spinach sampled were found to contain pesticides.
10. Potatoes – 79.3% of potatoes sampled were found to contain pesticides.
11. Bell Peppers – 68% of bell peppers sampled were found to contain pesticides.
12. Red Raspberries – 59% of red raspberries sampled were found to contain pesticides.

Recently, I gave a presentation on “What to Eat” for a Black Women’s Health Summit in Brooklyn. At the end of the presentation, a woman asked me if we should be drinking raw milk.

In short, I personally wouldn’t take the chance (but then again I don’t drink milk either way). Heating milk via pasteurization kills a lot of the microorganisms in the milk, making it safer to drink. Now, I should also mention that the reason a lot of cow’s milk contains harmful microorganisms is because these cows are living in mounds of their own feces. Many people who do choose to drink raw milk are getting it from cows who are not living in these conditions (and they aren’t being pumped with antibiotics and eating corn based diets). Raw milk enthusiasts argue that pasteurization kills a lot of the good bacteria along with the bad. And drinking it straight from the cow is much better for us.

New York Magazine published an article this week that highlighted the pros and cons of drinking raw milk (and where to get it within New York City).

Good info. Check it here.

Moooo

Now disregard everything that guy said. He’s an idiot. The formula Dietitians use for determining how much protein a person needs is simple:

1. First you have to convert your weight in pounds to kilograms. To do that, divide your body weight by 2.2.
2. Next multiply that number by .8, that is how many grams of protein you need a day to maintain your muscle mass. The majority of Americans eat about twice that. (Vegetarians not so much). According to that formula, I need about 50 grams of protein a day.
3. To increase muscle mass via weight training, you don’t need a huge increase in protein in your diet because, like I said, you are probably getting more than enough anyway. Take your weight in kilograms and multiply it by 1.2. That’s how many grams of protein you want to aim for a day. You MIGHT need a bit more if you are getting all crazy with it (like your boy Pip up there) but getting all crazy with it isn’t healthy in the first place.

The moral of the story? If you are a meat eater (male or female, doesn’t mater) toss the sugary protein shakes. You probably don’t need them. Protein is like vitamins in a way, the body can only use so much, and if you go overboard, it will basically end up in le toilet.

Oh, and for people who aren’t sure how much protein is in different foods. Here is a quick breakdown of the protein I usually consume on a daily basis (this is WITHOUT meat):

Almonds: 6 grams a serving
Greek Yogurt: 21 grams a serving
Beans: 9 grams a serving
Vegetables: About 1 to 3 grams a serving
Peanut Butter: 7 grams a serving
1 slice of 100 percent whole wheat bread: 4 grams a serving

Here is a quick average for meat:
Meat: varies but 20-34 grams of protein per serving, and a serving size is smaller than you think (beef, veal, lamb and pork)
Chicken: 45 grams (boneless skinless boiled chicken breast)
Fish: About 20 grams per serving