Happy St. Patty's Day!

If you're feeling festive, check out these organic "green" beers, but always remember to drink responsibly!

http://green.msn.com/Green-Living/organic-brewers-dozen/

How to shop for healthy foods

Shopping for healthy food options does not have to be overwhelming, here are a few tips to help you out:

Plan Ahead-It is important to know what you are shopping for. Are you just getting options for dinner, or are you planning on all three meals of the day? Consider the staples that you need, such as snack items. Check your cupboards and see what you already have.

Make a List- Knowing what you are going to the store for will keep you on track and allow for shopping to be more efficient and help you stay away from impulse junk food buying.

Stick to the Perimeter of the Store- The freshest and healthiest options are along the sides of the store. There you will find your produce, meats, dairy and bakery. These are natural items that are not pumped full of hormones and other chemicals.

Read Nutrition Labels- It is extremely important to know what is going into your body! Take the time to see how many sugars, carbohydrates and how much sodium is in your food choices. Also look at the ingredients.

Healthier Fast Food

We here at sustainable eats have been known to splurge once in a while and treat ourselves to some fast food. Here are some suggestions from Revolution Health to help you make healither meals out of fast food options:

1. Keep portion sizes small. If the fast-food restaurant offers several sandwich sizes, pick the smallest or order half a sandwich, if available. Bypass hamburgers with two or three beef patties, which can pack more than 1,000 calories and 70 grams of fat. Instead, choose a regular- or children's-sized hamburger, which has about 250 to 300 calories. Also, skip the large serving of french fries or onion rings and ask for a small serving instead. This switch alone saves 200 to 300 calories. Or better yet, select a lower calorie option.
2. Choose a healthier side dish. Take advantage of healthy side dishes offered at many fast-food restaurants. For example, instead of french fries choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal. Other healthy choices include apple or orange slices, corn on the cob, steamed rice, or baked potato chips.
3. Go for the greens. Choose a large entree salad with grilled chicken, shrimp or garden vegetables with fat-free or low-fat dressing on the side, rather than regular salad dressing, which can have 100 to 200 calories per packet. Watch out for high-calorie salads, such as those with deep-fried shells or those topped with breaded chicken or other fried toppings. Also skip salad extras, such as cheese, bacon bits, croutons and fried chips, which quickly increase your calorie count.
4. Opt for grilled items. Fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Select grilled or roasted lean meats - such as turkey or chicken breast, lean ham, or lean roast beef.
5. Have it your way. Don't settle for what comes with your sandwich or meal. Ask for healthier options and substitutions. For example, ask for reduced-fat mayonnaise or mustard on your sandwich. Or at a fast-food Mexican restaurant, request salsa with your meal instead of shredded cheese and nacho cheese sauce. Try to avoid special dressings, tartar sauce, sour cream and other high-calorie condiments.
6. Watch what you drink. Many beverages contain a large number of calories. For example, a large regular soda (32 ounces) has about 300 calories. Instead, order diet soda, water, unsweetened iced tea, sparkling water or mineral water. Also, skip the shakes and other ice-cream drinks. Large shakes can contain more than 800 calories and all of your saturated fat allotment for the day.

Making Your Own Herb Garden

What are the benefits to growing?

Gardening is beneficial and can address a number of challenges we are currently facing. Home grown herbs and lettuce provide significant health and economic benefits. Patio gardens are promoting sustainability, community development and cost effectiveness. If that is not enough reason, then looking at the health benefits should be enough. Gardening increases physical activity and mental health.

What plants are good to grow?

There are shade loving edible plants that do grow well in a small scale; herbs and lettuce are winners for creating a small garden.

Herbs:

· Wintergreen

· Mint

· Chives

· Garlic Chives

· Lemon Balm

· Rosemary

· Basil

· Thyme

· Sweet Woodruff

· Parsley

· Ginger

· Endive

· Dill

· Bay

· Oregano

· Moujean Tea

· Chervil

· Cilantro

Lettuce:

· Spinach, Okinawa in specific

· Lettuce

· Swiss Chard

What do I grow my plants in?

To grow your own small scale Herb and lettuce garden you are well off using recyclable materials that can be found around the home or neighborhood.

Containers:

· Cinder Blocks

· Sacks

· Shallow beds, such as the bottom of a recycle bin or a tire on its side with the top cut off

· Pots, such as two liter bottle bottoms or gallon jug bottoms

What materials are needed?

To start you will need to invest in either seeds or small plants. Potting soil is also needed and don’t forget to water your plants!

Where can I purchase materials?

There are a number of places within southwest Florida to purchase herbs and lettuce seeds and plants:

· ECHO’s Tropical Fruit Nursery

· Local Farmer’s Market’s

· Lowes

· Home Depot

· Green Thumb Farmer’s Market

· Farm-Op Inc.

· Little Lori’s Farmer’s Market Inc.

· Immokalee State Farmer’s Market

How to prepare Herbs?

Herbs can be used for a variety of things such as medicinal purposes, for teas and in culinary dishes.

Cooking with Fresh Herbs: Cut herbs as close to when you want to use them, wash small amounts thoroughly under running water and pat dry, and finally mince herbs into tiny pieces unless the recipe calls for sprigs.

Drying Herbs: Harvest herbs mid morning, cut healthy branches from your tree and remove dry or diseased leaves and any insects, rinse with cool running water and pat dry, remove the leaves around the lower inch of the branch, bundle branches together and tie either with string or a rubber band, place bundle in a paper bag upside down, tie the bag closed around the herbs and hang bag upside down in a warm airy room. Check herbs after about two weeks to see the progression and monitor until herbs are dry. Once herbs are dry store in air tight containers, they are best when used within a year of harvest. When you use dry herbs you typical crush them, a good rule of thumb is that one teaspoon of dried herbs is the same as 1 tablespoon of fresh herbs in cooking recipes.

How to prepare lettuce?

To prepare lettuce, cut the leaves off of the plant and wash thoroughly, it is best when the lettuce is used fresh.

Florida Agriculture

Enclosed is a site which can help you navigate the Florida Farmers Markets. This site gives you facts, what products are in season, where to find local markets and even recipes!

http://www.florida-agriculture.com/index.htm

Heres one from the site:

Blueberry Shortcakes

Breakfast-7008

Shortcakes 2 cups flour 1/2 cup sugar 1 tablespoon baking powder 1 teaspoon salt 1/4 cup shortening 1 large egg 3/4 cup milk Topping 4 cups fresh blueberries 3/4 cup sugar 1/2 cup warm water 2 cups whipped cream Preparation Shortcakes: Sift together the dry ingredients then cut in the shortening. Add the egg and milk and stir just until moistened. Bake in a greased muffin pan at 350 degrees F for 12 to 15 minutes or until golden brown. Topping: Combine blueberries, sugar, and water. Let stand for 1-2 hours. Stir occasionally. Assembly: Cool cakes slightly and cut in half horizontally, spoon blueberry mixture over bottom half and then put shortcakes back together. Again spoon mixture over entire shortcake and top with whipped cream. Yield Approximately 9 shortcakes

Something Interesting from 60 Minutes....

Alice Waters On 60 Minutes

Tonight there was a segment on 60 minutes on Alice Waters, called one of the mother's of the slow food movement in the U.S. Attached is the link to the video segment. She currently owns one of the most acclaimed restaurants in the U.S. I think Ms. Waters is a great person to inspire us to not only eat healthy but also encourage the community and teach younger generations.

**** Not all organic foods have to be so expensive, try farmers markets in your local area. The key is balance.

http://www.cbsnews.com/video/watch/?id=4867014n

Simple Do's

Don't skip meals, especially breakfast. It is important to start your day of on the right foot and this includes having a good well balanced meal. Giving your brain fuel for the day will gear you up and get you ready to go. Keep rich energy food choices such as nuts, granola, and peanut butter stocked up so you can grab it when you need it.

Include one fruit or vegetable at each meal. Your body needs certain vitamins and minerals. Fruits and veggies are an easy and yummy way to obtain what you need.

Practice portion control. Everything in moderation. Don't over do it on the sides, make sure that you are getting enough of what you need.

Limit late night snacks. If you don't skip meals there should not be a need for late night snacking, this can often keep you up late and lead to an irregular eating pattern.

Choose your drinks wisely. Water, water, water, especially in warmer climates. It is important to note the content of what is in your liquid and make sure that you are not getting too much sugar.

Above all, exercise.