In Uncategorized August 31, 2021

More Ways to Say “No” to Plastic.

Disclosure: Portions of this post were provided by New Hope Network and are from Melaina Juntti’s article, “10 Ways to Say No to Plastic.” I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. New Hope is NOT related to #PlasticFreeJuly, which is based in Australia. Also yes, I am well aware that July ended more than a month ago–thanks for notice!

While working on the first part of this article, I learned that the most-used “throwaway” plastics are single-use plastic bags, straws, bottles, and coffee cups. Not only do these items last literally forever, they are also items you rarely actually need.

Leave Plastic At The Store

Fewer stores these days let you keep plastic clothes hangers, but plenty will still ask if you’d like them at checkout. Unless you’re in dire need of new hangers at home, say no and encourage the store to reuse them. Personally, I re-did my entire closet in the Bed Bath & Beyond version of Joy’s Huggable Hangers; my closet looks sharp and more clothes fit inside. I took my wire hangers to the drycleaners for re-use, and donated my plastic-tube-type hangers to charities that deal with clothing donations (always phone first–not all charities want your plastic hangers). Are you buying from brands/stores that insist you take the hangers, or tell you that they “can’t” re-use them? WRITE A LETTER–preferably on paper (since no one does that anymore)–and tell them they need to do better. Then vote with your dollars.

Say “Nope” to Single-Use Plastic Bags

Dry cleaning bags. Speaking of clothing, if you have a lot of clothes that need dry cleaning, the plastic waste adds up fast. See if your dry cleaner will let you leave your own garment bag with your items. (Don’t have a garment bag? The thicker plastic hanger bags that stores like Macy’s and Nordstrom use to cover long dresses and suits can be reused almost indefinitely–I have several that are two decades old.) If they say no, consider shopping around for a new dry cleaner that’ll let you skip the single-use plastic bag.

Grocery Bags. Ideally choose cloth reusable grocery bags. I’m partial to Chico Bags, as they take up almost no space and are easy to stash in your car, backpack, or bike pannier. Bonus, they will take back bags that are dead and ready for their next adventure. If you choose paper bags, you must reuse them. Why? Producing paper bags create more pollution during their manufacture, consume four times more energy than plastic bags during manufacturing, are somewhat inefficient to recycle, and more. While plastic lasts longer and has more environmental consequences, you have got to re-use those paper bags to make them “better for the environment” than plastic. Consider the entire lifecycle of the bag!

Produce bags. Do you need them? Probably not. You’re going to wash those apples before you eat them, right? If you really think you must have a produce bag, try using a zippered net lingerie bag (bonus: lets the stuff inside breath and is easily washable). There are mounds of choices at Amazon and other online retailers, and Good Housekeeping wrote an article on their top picks.

Ridwell–for when you’re stuck. I don’t know whether you can get Ridwell, but if you can, by all means SIGN UP! (If they are available in your neighborhood, I might have a single pick-up I can gift you.) Ridwell is an amazing service that takes items your local waste service cannot recycle and keeps them out of landfills. While it includes more categories–and may be enough to help you downsize your garbage service!–the one I use most often is “plastic film.” That includes those annoying air pillows that come with the things you ordered online, the all-plastic mailers Amazon started using, bubble wrap, bread bags, the bag my Sunday newspaper comes in, and more. (Ridwell also takes items that are reused by charities or properly recycled, including batteries and light bulbs. The rotating categories include all sorts of things from sporting goods to bottle caps to wine corks.)

Sweeten Your Sip

Straws. Before I get accused of being able-ist, hear me out: some people genuinely need plastic straws. Did you know that the popular bendy straws were developed for use in hospitals? True story. If you truly need a plastic straw, use one without guilt. Those of use who do NOT actually need them can avoid them. For the rest of us, here’s what to consider:

(1) Do you really NEED any straw at all? Again, save for a small portion of the population, you can drink from a cup without a straw. (Starbucks recognized this and switched to sippy-lids for cold cups, just like they have for hot ones). Could you just say “no thanks” to all straws?

(2) The Straw is NOT your friend. Did you know that people who drink from a straw drink MORE than those who do not? (That’s why so many “how to drink more water” articles list “use a straw” as a tip!) Or that the plastic straw may leach chemicals into your beverage? (I’m not a big scaremonger, but when the Washington Post writes about it I’m at least willing to hear it out.) Straws may also increase tooth decay, and more. Think about that the next time you’re offered a straw for your sugary and/or acidic soda.

(3) Some restaurants and bars offer wax-coated paper straws. These are compostable in some locations, but not all locations–what can be recycled or composted varies from municipality to municipality. If you don’t need a straw, you can still say no.

(4) Instead of a disposable straw, how about a reusable one? If you’re going someplace where you think you’ll need a straw, or driving, take The Final Straw with you. It’s reusable many times, washable, compact for travel, and a straw. Done!

Bottled Water is for Emergencies

Unless you live in an area where the tap water is unsafe, there is no reason to drink bottled water. Train yourself to think of bottled water as a product that is made for emergencies–like Flint, Michigan (water system scandalously ruined by the government and no, in 2021 there is still no safe tap water in Flint) or a post-hurricane location (pumping stations require electricity which may not be available; water tables may be damaged or polluted)–and not for you.

You might be surprised to learn that bottled water is less regulated than your tap water! Tap water is required by law to be tested for a variety of substances, and many local water utilities publish the results online, like the East Bay MUD (California) does. If you are worried about lead (maybe you have an older home) many water utilities will help you get your water tested, just like Multnomah County Oregon does. Further, did you know that some bottled water is literally just bottled tap water? True story.

Think your tap water “tastes funny”? You still don’t need to waste your money (and our collective resources) on bottled water. Invest in a quality filtering pitcher like the Camelbak, a fridge with a filter (do NOT forget to change the filter!), a re-usable filtration bottle, or a tap filtration system. Yes, the filter may be plastic–but you’ll still use LESS plastic than all those bottles.

Cat Lady reusalbe cup — Cat Lady Box cup. Plastic, but has been used hundreds of times–including the straw! Double-wall guarantees it won’t “sweat” all over my work.

Use a reusable cup of any kind at home. Carry and use a reusable water bottle when you’re at work or on the go. My office has reusable cups, mugs, and glasses, but I have also taken in my Cat Lady Box tumbler. (It has a screw-on lid and reusable straw, which prevents me from inadvertently dousing my files.) Pro tip: choose an insulated brand like Takeya or HydroFlask so it doesn’t “sweat” on you; you have lots of options.

#ButFirstCoffee

About those Coffee cups. This one seems like a no-brainer, because it’s a two-fer WIN: (1) no plastic lid goes into the garbage, and (2) the paper that goes into the cup and sleeve can be used for anything else but instant garbage/compost. It can be a little trickier in practice because you have to remember to your own coffee cup with you, and to clean it on a daily basis, but you’ll also save some cash: most cafes offer a small discount if you use your own cup. (Five cents many times a year turns into real money quickly!) While I like my Whirly mugs with their sturdy handle and snap-on lid, a spill-proof coffee vessel is essential when commuting and to avoid adding a mocha scent to everything in your work bag. HydroFlask is my go-to for coffee on the go.

What have you tried doing to cut down on single-use plastic in your life?

In Public Service June 27, 2019

Affordable & Nutritious: 10 Plant-Based Power Foods

Disclosure: This post by Lauren Grant was provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. The parts in italics? All me!

Eating right doesn’t have to equal mundane meals and slim wallets. And this list of the ten healthiest—and cheapest—plant-based foods proves just that. From leafy greens and grains to fruit and hearty vegetables, these ingredients guarantee nutritious, budget-friendly meals that will satisfy even the hungriest of appetites. So say good-bye to boring breakfasts and flavorless side dishes and get in the kitchen with these versatile recommendations. They provide endless options for healthy, money-saving meals that will fuel your body and save your wallet. There is something for everyone!

Nuts for Seeds?

Pumpkin Seeds. When it comes to buying seeds and nuts, you may experience some sticker shock. Stop struggling between health and savings, and pick up a bag of nutritious, budget-friendly pumpkin seeds.

Cost: $0.30 per ¼-cup serving ($4.25 per pound).

Benefits: Pumpkin seeds—or pepitas, as they’re called when they’re shelled—pack a lot of health benefits for their little size. Aside from offering a high amount of manganese, just ¼ cup of pepitas contains nearly 50 percent of your daily need for magnesium—important for muscle, heart and bone health. That same serving size is high in heart-healthy fats and adds almost 10 grams of protein to your diet.

Ideas: I like pumpkin seeds on my salads, but I also like them plain (cooked, even in the shell!). Next time you gut your Jack o’ Lantern, save the seeds, wash and pat dry, then spread on a cookie sheet with a little oil and salt; bake until they start to turn brown, stirring occasionally. Buy in bulk to save money. Spending to treat yourself? Try Health Warrior’s pumpkin seed bars!

Need Some Color in Your Life?

Carrots & Cauliflower. With a combined résumé that’s pretty stunning, these two powerhouse veggies are vital when it comes to filling your plate and your wallet.

Cost: 0.20 to $0.50 per cup ($0.98 to $2.48 per pound).

Benefits: One cup of carrots alone surpasses your daily need of vitamin A. Throw in the various antioxidants (beta-carotene being the most well-known, and a precursor to vitamin A), and you’re already looking at one of the healthiest foods you can buy. Add a cup of cauliflower to up the ante. Just 1 cup contains 73 percent of your daily vitamin C needs; plus it’s been shown to decrease the risk of various cancers.

Ideas: Grate cauliflower and cook, use in place of rice. Carrots roast nicely either whole or chopped into pieces, alone or with other root vegetables, but my favorite way to eat them (in the winter, at least) is in carrot and roasted red pepper soup. Make a hearty all-vegetable meal by topping a baked potato with cauliflower and carrots; add broccoli for color variety and top with butter or cheese if that’s your thing.

Bean There, Tried That?

Pinto Beans. Whether dried and cooked or used straight from the can, heart-healthy pinto beans are one of the cheapest protein sources you can buy.

Cost: $0.04 per ½-cup cooked serving from dried beans ($0.80 per pound dried beans) and $0.20 per ½-cup serving from canned beans ($0.64 per pound canned beans).

Benefits: Not surprisingly, pinto beans are packed with fiber. Just ½ cup of cooked beans gives you more than 30 percent of your daily recommended intake for dietary fiber. Additionally, pinto beans contain high levels of folate, magnesium and potassium, all of which contribute to heart health. And, being high in protein and iron makes pinto beans a favorable plant-based alternative to red meat.

Ideas: My go-to “lazy dinner” is the homemade version of Cafe Yumm’s classic bowl: brown rice, beans of your choice, salsa and/or pico de gallo and/or chopped tomatoes, top with cheese and Yumm sauce. Make it fancier by adding some sliced olives, chopped onions, garlic, cilantro, and cheese. If quac is your thing, that would work too. (Yuck.) Need Yumm sauce? Find out where to buy it here.

Feeling Fruity?

Butternut Squash. This hourglass-shaped fruit (yes, it’s a fruit) has taken a backseat to summer squash for far too long. The butternut is a winter squash that offers more benefits and versatility than is often thought.

Cost: $0.40 per 1-cup serving ($1.31 per pound).

Benefits: Although some produce hide their nutrients, butternut squash isn’t afraid to flaunt them. Its brightly colored orange flesh indicates the presence of beta-carotene, which we know to fight certain cancers and protect eye health. Beyond that, this gourd adds a healthy amount of fiber and vitamins A and C to your diet, which in combination contribute to a strong immune system, bone and tissue health and healthy blood sugar levels.

Ideas: Not a big squash eater here…but I do love chopped, baked butternut squash served warm on a winter salad (kale, goat cheese, dried cranberries, sunflower seeds) or in a cold quinoa or rice-based salad (especially pretty with the black “forbidden rice”). In the winter, I love using it in soup. If you’re not up for cooking, look for Pacific Foods butternut squash soup (it comes in a carton, so if you take it to work for lunch you can make it last two days).

Would it Kale You to Eat Greens?

Kale. This once rare but now beloved veggie can be found on tables and menus everywhere. The popularity of this leafy green has caused prices to drop, and you should take advantage of its nutrition prowess.

Cost: $0.11 per 1-cup serving ($1.60 to $2.00 per pound). (I seriously dare you to try to eat a pound of kale. I swear it cannot be done.)

Benefits: Kale contains more lutein, a type of carotenoid important for eye health, than any other produce. It’s also high in manganese and vitamins A, C and K, all of which contribute to kale’s health benefits—such as lowering your risk of some cancers, reducing your risk of blood clots and boosting your bone and tissue health. Just 1 cup of loosely packed kale contains 20 to 25 percent of your daily vitamin C needs.

Ideas: Before I started to like the taste of kale, I used to “hide” it in my smoothies. Turns out I just prefer thinly sliced kale to big kale leaves–try it, you might like it better too! I am particularly fond of the chopped salad kits by Taylor Farms, Eat Smart, and Fresh Express. Yes, they definitely increase the cost of the kale, but they also ensure I will eat it–wasted food is wasted money.

Fancy Something Fuzzy?

Frozen Edamame. High in fiber and protein and low in unhealthy fats, soybeans are an easy and healthy way to get more bang for your buck. Not many protein sources render as strong of a nutritional profile, which lands edamame on this list.

Cost: $0.34 per ½-cup serving ($2.72 per pound) of frozen, shelled edamame.

Benefits: Edamame contains a long list of vitamins and minerals (some rarely heard of), with the most notable being iron, manganese, B vitamins and vitamin K. Additionally, edamame is a complete protein, which means it contains all of the nine essential amino acids, a rarity in plant protein sources.

Pro tip: You can find edamame at Trader Joe’s, and often at discount grocers such as Grocery Outlet. It’s easy to steam, and you can even warm it in the microwave. If you buy the edamame still in the pods, it tends to be substantially cheaper than the shelled stuff; I find it helpful to buy the pods so it takes me longer to eat it.

Fuzzier?

Kiwifruit. This little fruit packs flavor, nutrition and a gorgeous green hue inside an unusual fuzzy peel. Simply slice in half and scoop out flesh with a spoon, or peel and slice, or even eat it sliced with the peel on (wash it first, of course) for a quick, healthful snack.

Cost: $0.53 per fruit ($3.56 per pound).

Benefits: An incredible source of vitamin C, kiwi is a good option when oranges become mundane. Just one kiwi serves up a hefty amount of dietary fiber and more than 30 percent of your daily needs for vitamin K. This small green fruit, speckled with tiny seeds, has been found to benefit cardiovascular health and respiratory problems such as asthma, shortness of breath and coughing.

Lunchbox Envy: I first learned to love kiwi when a classmate brought one in her lunch. We used to peel them with our fingers–messy, but satisfying–but you can also slice it in advance. Kiwi is really yummy frozen, and frozen sliced kiwi looks pretty in drinks and sparkling water.

Are You the Saucy Type?

Marinara Sauce. Although it may be surprising to see a sauce on this list, marinara has earned its place. Made primarily of whole foods, including tomatoes and spices, marinara contains a long index of antioxidants. But be sure to check labels and look for marinara with the fewest grams of added sugars and sodium.

Cost: $0.32 per ½-cup serving ($1.92 per 24-ounce jar).

Benefits: Tomatoes are naturally high in the antioxidant lycopene—thought to have cancer-prevention benefits—and when cooked, lycopene becomes more readily available to absorb. Marinara also provides a good amount of iron and vitamin C.

Top tip: It’s not hard to make your own sauce, and then you can control how much sugar and salt is added. You don’t even have to start with fresh tomatoes–try canned tomatoes or tomato paste, and add an Italian herb blend. I like mine with garlic, and sometimes pieces of bell pepper and onions. If you have picky eaters, try making your sauce relatively plain, and offer a buffet of add-ins, such as mushroom pieces or grated Parmesean cheese.

Sticks to Your Ribs, They Told Me…

Oats. A quick, nutritious breakfast, old-fashioned oats offer a myriad of health benefits in just one bowl. This wallet-friendly whole-grain can be enjoyed sweet or savory, and is a great foundation for a healthful meal or snack.

Cost: $0.07 per ½-cup serving ($1.09 per pound).

Benefits: Naturally gluten-free (but often processed in facilities where gluten-containing grains are also processed), oats deliver almost 10 percent of your recommended daily fiber needs in just ½ cup cooked, along with 3 grams of protein. Also, the daily intake of unrefined, concentrated sources of fiber in oats has been found to reduce the risk of cardiovascular disease, type 2 diabetes and breast cancer. Now that’s a healthy carbohydrate!

Warning!! If you (or the person you’re serving the oats to) is celiac or has a gluten allergy, be absolutely certain to look for oats that are certified gluten-free. That ensures the oats were processed in a place and manner that ensures they will not be cross-contaminated. Buying in bulk might be cheaper, but not if it’s going to make you ill.

Keen for Something Ancient?

Quinoa. Although this seed has been around since 1200 AD, quinoa took the world by storm just a few years ago, thanks to its incredible nutrient profile, credited with strengthening warriors through the ages.

Cost: $0.21 per ¾-cup cooked serving ($2.14 per pound).

Benefits: These tiny seeds provide 8 grams of complete protein and nearly 60 percent of your daily manganese needs in each ¾-cup cooked serving, making it an ideal plant-based protein. It contains essential fatty acids and heart-healthy fats, as well as anti-inflammatory benefits—proving that good things do, after all, come in small packages.

More than salad! Quinoa is often served as a side dish or salad, like rice. You can add it to soups, breads, meat-loaf (and meatless-loaf!), and a wide variety of other dishes. I’m also a fan of Qrunch, quinoa-based frozen foods. Qrunch products are certified gluten-free and made of ingredients you recognize. In addition to burger-type patties, I really like the “breakfast toastables” which are tasty with syrup, or can be a quick grab-and-go hand-held breakfast.

Stretch Dollars While Eating Well?

I’d love to hear how you enjoy these foods! Is there a recipe you like to use them in? Or do you prefer some other inexpensive yet nutritious finds?

New Hope Blogger