Garden, Need to know

Growing Your Own Microgreens

microgreens

Learn how to grow your own microgreens to get even more nutrients!

We recently had a microgreens demonstration at our potluck dinner.

Microgreens are tasty in soups, stews, as a pretty garnish and in salads.

Best of all, microgreens are nutrient dense!

For example, red cabbage microgreens have 69X more Vitamin K  and 6X Vitamin C than the mature plant!

Check out the YouTube Video here.

Our Green Star Members Laura and Tom gave these suggestions:

Ten Steps for Growing Microgreens

  1. Find a clean, food grade shallow container with drainage (poke or drill holes if needed). You probably already have something that will work.

 

  1. Select seeds. Legumes (peas, beans) and large seeds with hard shells like sunflower seeds germinate better if you soak them in a lingerie bag up to 8 hours ahead of time.

           

  1. Fill your container with organic potting soil up to your 2nd knuckle; level the soil surface then dampen the soil until it feels like a damp sponge when you touch it.

 

  1. Cover the surface of the soil with seeds and press them into the soil with your hand. With a spray bottle, spray the seeds with water.

 

  1. Sprinkle a thin layer of soil over the seeds and lightly spray again with water. Note: when using tiny seeds skip this step.

 

  1. Place a light cover over the container and set it in a dark area. For large type seeds that you have soaked, place a little extra weight on the cover; a piece of silverware will do. This will produce stronger more hearty stems.

 

  1. Check the container daily for moisture. If the soil feels moist to the touch, don’t add water. If the soil feels dry, spray with water.

 

  1. As the microgreens grow they will push up on the lid. The “seed leaves” will be poking out. The day after the seed leaves appear, remove the cover and place the container in a sunny location on or near a window sill. If your container is outside, avoid prolonged direct afternoon sun if you live in a warmer climate like Florida and watch out for the Cuban Tree Frogs!

Continue to check every day for moisture.

Note: I have had good success with not much indoor light. If your plants look yellowish green, they need more sun. Yellowish green plants will turn green with just a few hours of sunlight. You can almost watch it happen…so cool. You can also use an indoor grow light.

  1. Harvest with kitchen scissors by cutting near the soil when the first “true leaves” appear. They don’t have to even be fully formed like you saw on the YouTube demo. You may want to rinse the microgreens in a salad spinner.

The microgreens can be growing one minute and on your plate the next; no nutrients lost!

  1. If you have grown pea or bean microgreens you can re-use the soil one time without worry. Then recycle the soil in a compost pile or around outdoor plantings. Clean your container well with soap and water and you are ready to start again! When one tray matures it is time to start another for a steady supply.

          Please leave a comment and tell me about what seeds you are trying next!

Please follow me so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

 

 

 

Environment, Need to know

Microplastics in Your Food?

plastic everything ends up in the ocean

Did you know that microplastics (broken down pieces of plastic less than five millimeters  or less than 1/4 inches long) have been found in salt and seafood? Even if you do not eat seafood, our marine animals are being harmed by plastics and consuming microplastics.

“Currently plastics are being produced at an exponentially increasing rate, but globally our waste disposal technology and capacity is not increasing at the same rate,” said Qamar Schuyler leader of an international study published in Global Change Biology.

Rick and I recently toured the Greanpeace ship and learned so much about their campaign against plastics. Check out our tour and hear what we learned about the ship and their findings on plastics.

According to an article by John Robbins, thanks to the quantity of plastic now adrift in the ocean, there is a significant health issue involving the direct ingestion of plastic by consumers “Fish and other invertebrates are eating microplastics by the ton.

Smaller fish, like sardines, eat this plastic, and then they’re eaten by larger fish. When fish become seafood, the tiny bits of plastic (and associated toxins) make their way into the mouths and bodies of consumers. Sea turtles eat jellyfish and studies show they have eaten plastic bags which look like jellyfish.

This problem has led some scientists to start calling the ocean a “plastic soup.”

A 2015 study published in the journal IOPScience estimated that in 2014, the number of microplastics in the ocean ranged from 15 to 51 trillion pieces, weighing between 93,000 and 236,000 metric tons.”.

John Robbins recommends

10 Ways You Can Help Solve the Plastic Problem

Here are some ideas for helping solve the plastic problem by cutting back on single-use plastic:

#1 – Help Keep 100 Billion Plastic Bags Out of the Ocean With Reusable, Portable Totes

If you live in a place where grocery stores still give out plastic bags, it’s easy to fall back into using them — or to opt for paper, which has its own environmental problems.

To make it easier, keep a few reusable bags in your car so they’ll always be handy when you need to stock your fridge. The next time you’re asked, “Paper or plastic?,” you can say: “Neither! I brought my own bags.”

#2 – Reuse Your “Disposable” Bags

Whenever you do end up with plastic or paper bags, reuse them as much as possible. Take them to the store, collect recycling items in paper, or use old plastic bags for kitty litter, dog waste scooping, or to line your trash bins.

In our home, if they aren’t too soiled, we rinse and air-dry our plastic, produce bags so we can reuse them when we go back to the store.

#3 – Carry Your Water Bottle Everywhere

Drinking water is wonderful, but it produces a lot of waste if you’re opting for bottled water.

Here’s a better option: Buy your own glass or stainless steel water bottle and bring it with you everywhere you go.

If you have a home filter, like the AquaTru, you can bring clean water with you whenever you go out.

#4 – Use Glass Jars for Leftovers and Storage

Instead of plastic packaging, use glass jars and other containers to store your food.

If you start reusing glass jars from sauces and other store-bought items, you’ll have a big collection of containers in no time. I like these glass containers because they have straight edges which enables you to fit more on the shelf without wasted, empty spaces.

#5 – Buy in Bulk When You Can

Many stores have significant bulk buying departments, where you can stock up on flour, legumes, nuts, seeds, seasonings, dried fruit, and all kinds of other ingredients — often for a sizable discount.

Bring a reusable silicone bagglass jars (pre-weighed so you don’t have to pay for the glass at checkout) or reused plastic bags from home and get exactly as much as you need.

#6 – Snag Some Stainless Steel Straws or Opt Out of Straws Altogether

Plastic straws are on the way out. If you’re a fan of drinking beverages through a straw (or if you need to drink through a straw for health reasons), you can buy some stainless steel straws to carry with you. A pack of four could last you a lifetime — and they come with a special brush for cleaning.  Straws only make up an estimated less than 10% of the nine million tons of plastic pollution that gets into the world’s oceans annually.

#7 – Skip the Fast Food

Eating fast food or takeout means creating a lot of waste. And it’s usually bad for you, too. Opt for cooking your own healthy food at home, instead. When you do decide to eat out, bring along a reusable container for leftovers.

#8 – Bring Your Own Utensils

Instead of using plastic cutlery when you do eat out (or for your homemade lunch at work), buy a portable bamboo utensil kit.

#9 – Consider Wooden Handled Brushes

Items like tooth brushes, and vegetable brushes  can be purchased with wooden handles instead of plastic.

#10 – Don’t Use Plastic Wrap

Instead, use reusable Silicone Bowl Covers

After touring the Greenpeace ship we learned so much about the islands of plastic, floating in our oceans (one is about three times the size of  Texas (for those in the UK Texas is about the size of France). 

Just as we learned about the deleterious health effects of animal products and processed foods, we can’t unlearn the truth about the impact of single use plastics on humans, our environment, the animals, and our world.

What are some of the steps you take to help eliminate the waste of single use plastics?

If you would like to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

E Cornell center-for-nutrition-studies

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Need to know, Plant Based Doctors

A Carrot or a Stent?

Dr. Reddy and Amy

I had the privilege of meeting Dr. Koushik Reddy, who is a Plant-Based Cardiologist for the James A. Haley Veterans’ Hospital in Tampa, Florida.

You can view his wonderful presentation here.

Dr. Reddy speaks regularly to his patients regarding the value of nutrition as treatment for their heart disease and other chronic diseases.

Please share this when anyone you may know with depression, diabetes, heart disease, E.D., skin issues, lung disease, etc. 

Dr. Koushik Reddy created this website which is a helpful resource: https://foodmdonline.com/

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please follow me so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

 

Need to know

What About Coffee and Wine?

coffee wine

I encourage my clients to titrate down on the wine. Cholesterol and weight goes down as it is eliminated.

My clients also find it helpful to titrate down the sweetener and creamer in their coffee until they can drink it black. I learned that most of the reason I drank coffee was to taste the creamer and sweetener. I eventually stopped drinking coffee.

Here are some more tips on coffee.

Since 2012, I have surpassed my goal weight and achieved my fantasy weight. I will not drink wine as it is deleterious to my health and calorie dense. 

If you would like help to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please subscribe so I know you would like me to share more helpful hints.

Check out my blogs below on beating The Cravings Beasty.

Conquer Cravings:  Sweets

Conquer Cravings: Coffee

Conquer Cravings: Ice Cream

Conquer Cravings: Salty Things

Conquer Cravings: Cheese

Conquer Cravings: Chocolate

Conquer Cravings: Baked Goods

It is not your fault that you are craving highly palatable foods.

Your taste buds have been hijacked by the food industry.

What strategies do / did you use to resist temptation?

Please click on follow so that I can continue to provide you with great recipes, tips and hacks!

If you would like help to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Cool Gadgets, Need to know

New Appliance With Robotic Stir Fry & More!

I have been looking for holiday gifts for my family members and this cool appliance is on my list!

Screen Shot 2018-09-20 at 11.26.09 AM

AirGO AP360 5-in-1 multifunction programmable cooking system: Crepe Maker, Mini-Oven, Indoor Grill, Air Fryer, Robotic Stir Fryer is a 5-in-1 programmable cooking system which can be used as a:

1.Robotic Stir-Fryer – Put your veggies in, close the lid, walk away and the robot stir does the frying!

2. Mini-Oven

3. Indoor Grill

4. Air Fryer

5.Crepe Maker

It features:

  • Non-stick, PTFE free ceramic coated cooking pan for healthier cooking with no oil.
  • Illuminated cooking chamber and see-through glass lid for easy monitoring of cooking progress.
  • Highly efficient 3-way heating (conductive, forced circulated hot air, and radiated heat) reduces energy and cooking time up to 25%.
  • Robotic stir fry function allows you to mix and cook hands-free. And the enclosed cooking chamber makes indoor grilling virtually smokeless.

AirGO AP360 5-in-1 multifunction programmable cooking system: Crepe Maker, Mini-Oven, Indoor Grill, Air Fryer, Robotic Stir Fryer

If you would like to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Let me know if you have tried the AirGO AP360 5-in-1 multifunction programmable cooking system. If so, what is your favorite food to prepare?

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Need to know

Reduce Pain – Earthing

Earthing bare feet grass

The further you get from nature, the less happy you are.
–  George Adams  –

Have you ever walked barefoot on the grass or on the beach for an extended period of time?

There’s been extensive research that has shown that connecting to the earth has many benefits such as: 

  • Pain relief
  • Reduced inflammation
  • Normalized muscle tension
  • Faster recovery from muscular strain
  • Increased levels of energy during the day
  • Reduced free radicals in the body
  • Improved blood circulation
  • Balanced cortisol levels, especially at night
  • Improved cardiovascular function
  • Improved sleep
  • Stress reduction


Research shows the more time spent regularly grounding, the higher the likelihood of relief from symptoms. Some people feel more benefits than others. Why not try it and see? 

If you do not have the opportunity to go outside, see what you can do to modify your indoor environment. These grounding products can make life more comfortable and can be used while sleeping, relaxing, or working:

 

Eat Your Greens

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please subscribe so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Need to know

Fell off the wagon? Binge Eating? Cravings?

Giving up your goal because of one setback...

In 2012, when I began my healthy eating commitment, I had cravings and difficult battles with temptation.

It gets better! Eventually these foods look too salty, sweet, greasy to your highly developed, healthy eating pallet.

Meanwhile, what to do?

Purge your kitchen.If it is in your house, it is in your mouth.

When you go shopping,  exercising willpower muscles can be draining.

I use Walmart grocery curbside pickup and/or home delivery. It is a great time saver too. Save $10 on your first Walmart Grocery ! There are other grocery stores or services which may offer curbside or home delivery.

If you have a family member who is not on board, ask them to at least keep the tempting items in another room (if possible).

Take the moment of temptation as an opportunity to:

  • Floss your teeth
  • Brush your teeth (food doesn’t always taste as good after you brush your teeth).
  • Take a walk (this helps you to remove yourself from the situation)
  • If you can’t take a walk, do other exercise.
  • Trim/file your fingernails and toe nails.
  • Give yourself a manicure and pedicure.
  • Take a nap / go to bed early (we all need to get rest).
  • Drink a glass of water as sometimes thirst is disguised as hunger.

I learned that I do better by having non-starchy vegetables for my first meal. If I eat oatmeal or fruit, I crave sweets for the rest of the day.

My later meals always include: a sweet potato and beans which help with satiety. Greens, especially leafy ones, help to control cravings.

Be sure you are getting enough calories. When I began, I felt hungry often. I added large, baked sweet potatoes to each meal and my cravings for calorie dense foods like meat went away.

Also, remember to take healthy food with you when you leave your home, always! Baked sweet potatoes are delicious warm or cold. Other portable food are apples and bananas. When we are hungry and/or tired, we make the worst decisions. The destination is worth the journey!

Read more about this in my blog Making Deals With Cheat Meals.

I have helped many people recover from going off the wagon. If you would like help to prevent yourself from going off the wagon and learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please subscribe so I know you would like me to share more helpful hints.

Check out my blogs below on beating The Cravings Beasty.

Conquer Cravings:  Sweets

Conquer Cravings: Coffee

Conquer Cravings: Ice Cream

Conquer Cravings: Salty Things

Conquer Cravings: Cheese

Conquer Cravings: Chocolate

Conquer Cravings: Baked Goods

It is not your fault that you are craving highly palatable foods.

Your taste buds have been hijacked by the food industry.

What strategies do / did you use to resist temptation?

I have helped many people recover from going off the wagon. If you would like help to prevent yourself from going off the wagon and learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

 

Need to know

Kitchen Tools, Gadgets and Pantry Items.

 

 

 

 

 

“I’m just starting out, what kitchen tools should I get?”. My clients frequently ask this question. Here is a short list to get started. I will add to the list as I run across useful things that I like.

There are two items which I would not wish to do without.

I use the Vitamix at least once a day when I make my breakfast smoothie.

I use the Instant Pot several times a week to batch cook things like rice, other grains, beans, soups, potatoes and more.

If you are cooking for a few people or do batch cooking, this is a good Food Processor with a wide mouth (less cutting) and large capacity (less dumping).

If you have been following this lifestyle for a while, here are some fun items you might consider:

Using a Nutribullet makes it easier to scoop out things like dressings. It also has a grinder wheel to freshly grind things like flax and chia seeds.

This stick immersion blender is very convenient for blending things in the pot or pan without transferring to the blender or food processor!

You won’t miss french fries once you make them without oil in this Air Fryer

This air frying rack helps to fit more in the basket!

If you are cooking for more than one person, the Breville Air Fryer is awesome!

Cut potatoes, onions, tomatoes and more with this French Fry Cutter and Veggie Dicer

This is a great rack for the air fryer which helps you to double the capacity.

You can make waffles, grill carrot dogs and veggie burgers on this 5 in 1 versatile grill.

I love this Spiralizer for making zucchini, butternut squash and more.

Slicing uniform slices of eggplant, zucchini, apples and more is so easy with this Mandoline

This Mandoline Safety Glove is especially useful when I don’t use the safety guard.

Rinsing beans, lentil, rice and grains is so much easier now.  I love this Stainless Steel Grain Rinsing Bowl 

I love to make vegan sushi.

It took me a while to learn what amount of rice to put on the Nori Wrap.

I found this Sushi Maker  which makes it easier to roll.

To add a cheesy taste, add Nutritional Yeast – No Folic Acid (Many have Folic Acid which is deleterious to your health).

I love to make a large container of Hibiscus Tea, which has been shown to help lower blood pressure. I use this Tea Infuzer in my decanter.

There are times when I want to take out the hot liner of the Instant Pot. I use these awesome handles for Instant Pot

This stainless steel mixing bowl is a larger capacity and helps me stay away from plastic.

Cooking without oil is easy with a silicone mat.

Square storage containers fit more compactly in spaces. I use these glass storage containers because they are glass and can be put in refrigerator, freezer and microwave!

I use these storage containers to store fresh produce. They have straight edges which fit more compactly in spaces

This food safe is great for those who live with others who may keep non-compliant food in the home.

What are your favorite kitchen tools or gadgets?

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please click follow so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

 

Need to know

Proud to have earned the e-Cornell Plant-Based Nutrition Certificate!

Screen Shot 2018-07-16 at 8.36.12 PM

I am excited and proud to announce that I just earned the Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell.

Taking this course has been on my bucket list as I have continued to be on a plant-based quest for knowledge since 2012.

It is my hope that the material I learned from this course will enable me to be even more helpful to people who are interested in or living a plant-based lifestyle.

I would like to thank my family for encouraging me to submit my application for scholarship. Also deserving thanks is Plant Pure Communities for making access to this scholarship possible.

Please consider following my blog so that I can continue to help people navigate this lifestyle.

Also, check out my BeGreenWithAmyYouTube channel for awesome recipes, tips and hacks.

I would love to provide you with help in navigating this lifestyle. Please contact me for a coaching session.

Be Strong, Be Well and Be Green!

Amy

Need to know

Making Deals With Cheat Meals

BGWA Emoji or Logo

“It’s only a little bit.”, “It’s my birthday.”, “It’s a family gathering.”, “I am traveling.”. This list of excuses are endless.

I am whole food, plant based, sugar, oil and salt free 100% every day. My goal is to avoid all forms of cancer, dementia and other undesirable health related outcomes. Just because symptoms of diseases are not felt, does not mean they are not in our bodies. Smoking just one cigarette once in a while will probably not get me to be a habitual smoker. Drinking alcohol once in a while may not turn me into an alcoholic. At my optimal weight, eating non compliant food like chocolate Conquer Cravings: Chocolate, sweets The Cravings Beasty – Sweets, salt Conquer Cravings: Salty Things, cheese Conquer Cravings: Cheese , ice cream Conquer Cravings: Ice Cream once in a while will not make me overweight.

Adopting this lifestyle does not guarantee that I will not get cancer, dementia, etc. I choose not to play Russian Roulette with my body. I have committed myself  to educating people about how to achieve optimal health. I feel that I am so fortunate to have stumbled upon this lifestyle.

My body had many years of exposure to the standard American diet. I may never reverse all of the damage from what I thought was a healthy diet of previous years. An unwanted medical diagnosis would never be guilt free for me if I chose to cheat once in a while. Cheat meals cheat you. Having occasional cheat meals will never feel as good as healthy does. “The body will not forget what the brain wants to neglect.”

How do you avoid falling into the “It’s just this once” trap? Read some of my tips Fell Off The Wagon? Ouch….

It is helpful to be around like minded people. Consider joining a group in your area who hosts Whole Food, Plant Based, pot luck dinners. Meet Like Minded People: The Free, Pod Program.

Please remember to follow me by clicking on the FOLLOW link.

Also, Subscribe to my Be Green With Amy YouTube Channel for recipe demos, lifestyle hacks and more! 

Need someone to get you through this? Contact Amy. 

I have helped many people maintain this lifestyle. If you would like help to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here

Be Strong, Be Well and Be Green!