Natural and Sustainable

Exotic mushrooms have officially hit the stores and in a big way. They are raised in climate -controlled facilities that let them develop to peak flavor and size. This means you are likely to find affordable shiitake, enoki, and oyster mushrooms alongside classic buttons, cremini, and portobellos at the grocery store.

They are not only good for you but are packed full of rich B vitmains, copper, selenium, and ergothioneine, a potent antioxidant. People looking for anitoxidants should turn to the exotic varieties of mushrooms.

Shiitakes, maitakes, and oyster mushrooms contain more ergothioneine than buttons or portobellos. Still the mani reason for grabbing a half pound of shiitakes or a handfull of enoki is the flavor they posses. When shopping for mushrooms, don’t forget to try the exotic vareities as well. They are much more delicious than the buttons and offer great additions to any dish that one is making.

Nutrition of mushrooms:
1 cup cooked chiitake mushrooms have 81 calories, 2.2 mg of niacin (vitamin B³); 1.3 mg of copper; and 36 mg of selenium.

**Jennifer Springer’s site list some “Free Activities For The Young At Heart” to do in Sacramento, CA. She list activities such as, Capital City Yacht Club’s Annual Holiday Lighted Boat Parade. Read more about it by clicking here.**

*Natural and Sustainable Living Tip: To save gas, drive under 60 miles per hour. Or better yet, don’t drive as much.

• Calcium: While 99 percent of total calcium is found in the teeth and bones, the rest is crucial to myriad body functions, including those that air in weight loss. Taking 1,000 milligrams of calcium daily, you could loose as much as 17 pounds over four years. Too much calcium however can hurt your the kidneys and decrease absorption of minerals such as iron, zinc, magnesium, and phosphorus. Take 1,000 to 1,500 mg daily with meals. Adding magnesium (400mg) works with calcium to air in relaxation and exercise recovery.

• Chromium picolinate: This trace mineral may air obese people, who can be glucose-intolerate or insulin-resistant. When this triggers insulin production, blood sugar levels peal, increasing diabetes risk and making weight loss more difficult. Chromium mitigates these effects by keeping blood sugar levels steady. People who are taking insulin and those diagnosed with hypoglycemia or metabolic syndrome should not take chromium without their physicians’ approval. Since chromium can be hose to get consistenly from the typical diet, a supplement is often the best way to go. Taking 200 to 400 micrograms daily is best. (Many multivitamins contain 120 mg.)

• Citrus aurantium: Also know as bitter orange or zhi shi, this fruit derivates is used for a variety of purposes in Traditional Chinese Medicine. One of its metabolism-boosting and appetite-curbing ingredients, synephrine, is chemically similar to ephedrine, which causes it to be condemned by association. The FDA has recorded “adverse events” from taking bitter orange and in most cases, the supplement also had caffeine or ephedra. Only one stand alone bitter orange supplement was tired to an adverse event. Those with heart disease or hypertension should always consult their health-care provider.

• CLA: Conjugated linoleic acid inhibits lipoprotein lipase, an enzyme made by the fat cell that’s responsible for the uptake of fat by the cell. CLA may prevent the accumulation of fat as animals age, but the shirt-term human studies are less conclusive. The fat reduction was slow and modest, but fairly consistent, so while CLA has been shown to reduce body fat, it may be better at preventing fat accumulation. The supplement may increase markers of inflammation, such as isoprostanes, a confusing result as animal studies have clearly shown CLA to be anti-inflammatory. A range of 2 to 6 grams per day. An average of 3 grams daily is a typical dose. Taking CLA capsules with meals improves absorption.

• Green Tea: Green tea (aka Camellia sinensis) has a modest effect on weight loss, usually attributed to a mix od caffeine and catechins. It may also work on anitoxidant level as well. It produces heat to burn calories within the body. People with sensitvity to caffeine shouls monitor their green tea intake. Symptoms to watch for include increased restlessness, insomnia, and anxiety. For weight control, take two 250 mg capsules of green tea extract three times daily with meals.

• Guarana: With guarane seeds boasting twice the caffiene of coffee beans, it’s easy to see how this supplement built its reputation as a metabolism booster. Anyone who’s caffeien-sensitive should consult their physisian, as should those with high blood pressure or heart trouble. A standard dose is 250 mg per day. It is often found in formaulas with other ingredients as well. Look for no more than 1,000 milligrams of guarana.

• Hoodia gordonii: This appetits suppressant, from an African succulent, tricks the brain into thinking it has all the energy it needs. Due to its slow-growing nature, there isn’t much of the plant out there. Demand is well ahead of supple. It is possible and maybe even probable that many products claiming to contain hoodia don’t. From 750 to 1,000 milligrams a day is a good recomendation as part of a formula.

• HCA: Hydroxycitric acid is derives from Garinia cambogia, and Indian fruit. No side effects or complications from taking HCA have been documented. It has a number of years of safe use. From 750 to 1,000 milligrams a day is a good recommendation as part of a formula.

• Yeba maté: The caffeine in this plant-derived beverage from South America compares to tea. Yogi Teas to be exact sell a tea similar ot the source. Caffeine-related side effects include restlessness and increased high blood pressure and heart rate. Drinking hot yerba maté may be linked to oral concers, so drink the tea in moderation, and at a moderate temperature. Consume yerba maté as a tea once a day, using 2 to 4 grams of unadulterated cut leaves per cup of hot water.

** If you are a habitual writer and feel the need to express that, then become a member of NaNoWriMo. Over at Artists Passion, Wendy Withers states how to get involved and also talks about who here at 451 Press are involved as well as some others. Read the whole story here.**

*Natural and Sustainable Living Tip: If you use hairspray give ones a try that are carcinogenic chemical-free, which is converted into carbon monoxide in the body. Nonaerosol is safer and better for the environment. Also products made with certified organic ingredients ensure that chemicals don’t wash down the drain and into natural waterways. And always try to find products that are in containers and bottles that can be recycled post-use, unlike difficult-to-recycle steel aerosol cans. Give these two brands a try: Aveda Withc Hazel Hair Spray, or Giovanni Organic L.A. Hold Hair Spritz.

Cooking With Flax:

Flax Fried Rice:

Serves 4 to 5

2 tbs. extra-virgin olive oil
2 cloves galic, sliced thinly
6 slices fresh garlic, cut thinly into matchsticks
1 red onion, cut thinly into half moons
Soy sauce to taste
Generous pinch crushed red pepper flakes
1 carrot, cut thinly into matchsticks
5-6 fresh scallions, sliced thinly on the diagonal
8 ounces extra-firm tofu, cut into small cubes
2 cups cooked brown basamti rice
2 heads baby bok choy, sliced thinly lengthwise
Juice of 1/2 lemon
1/3 cup flaxseeds

1. Place oil in skillet over medium heat and add garlic, ginger and onion. When the onion begins to sizzle, add a splash of soy suace, then red pepper flakes, and sauté for 1 minute. Stir in scallions; sauté for another minute.

2. Arrange the tofu cubes on top of the veggies, then top with cooked rice and finally with bok choy. Season with soy sauce. Add about 1/2 cup water, cover, reduce heat to low, and steam for 5 to 7 minutes, until bok choy is cooked and liquid has absorved into the rice. Remove from heat and sprinkle with lemon juice and flaxseeds. Transfer to a serving platter and serve hot.

(per serving: 294 cal. , 37% fat (13g; 1.4 g sat. fat), 49% carbs (38g), 14% protein (11g), 8g fiber, 311 mg calsium, 249 mg iron, 155 mg sodium.)

Lentil & Flax Soup:

Serves 6

2 tbs. extra-virgin olive oil
3 cloves fresh garlic, finely minced
1 small red onion, diced
Sea salt to taste
Pinch of crushed red peper flakes
2 stalks celery, diced
1 carrot, diced
16 ounces canned diced tomatoes
1 cup spring or filtered water
1 bay leaf
1/3 cup orzo (or other small pasta)
1/3 cup ground flaxseeds
Flaxseed oil
5-6 leaves fresh bazil, shredded

1. Place olive oil in a soup pot over medium heat; add garlic and onion. When the onion begins to sizzle, add a pinch of salt, then red pepper flakes; sauté for 2 to 3 minutes. Stir in the celery and carrot; sauté for 1 to 2 minutes. Add tomaotes and sauté for 1 minutes.

2. Add lentils, water, and bay leaf; cover and bring to a boil. Reduce heat to low and cook until lentils are soft. 45 minutes to 1 hour should do it.

3. Stir in orzo, add salt, and cook for 3 to 4 minutes. Serve garnished with a sprinkle of flaxseed, a drizzle of flax oil, and fresh basil.

(per serving: 268 calories, 33% fat (10g; 1g sat. fat.), 49% carbs (34g), 18% protein (13g), 9g fiber, 58mg calcium, 4mg iron, 127mg sodium.)

Orange Flax Seed Muffins:

Makes 12 standard muffins

1 cup oat bran
1 cup whole-wheat pastry flour
1/2 cup semolina flour
Generous pinch of sea salt
1 tbs. baking powder
1/2 cup avacodo oil
1 tsp. pur vanilla extract
1 cup honey or brown rice syrup
1 tsp. brown rice vinegar
1-2 cups vanilla soymilk
2 navel oranges, peeled, seeded, and coarsley chopped
1/3 cup walnut pieces
1 cup golden raisins

1. Preheat oven to 350°F and lightly oil a 12-cup standard (or 24 cup mini) muffin tin.

2. Combine bran, flours, salt, flax seed, and baking powder in a mixing bowl, whisking well. Mix in oil, vanilla, honey or brown rice syrup, and brown rice vinegar; slowly add just enough soymilk to create a spoonable batter.

3. Fold in chopped oranges, walnut pieces, and raisins. Spoon the batter into muffin tins and bake until the tops of the muffins spring back to the touch, about 25 minutes. Cool for 5 minutes in the tin before transfering to a cooling rack.

(per serving: 394 calories, 36% fat (17g; 1.8g sat. fat), 57% carbs (60g), 7% protein (7g), 7g fiber, 153 mg calcium, 2.7 mg iron, 142 mg sodium.)

**To get more Flax in your diet try these tips**
1. Sprinkle ground seeds onto hot or cold cereal
2. Add a pinch of seeds to muffin, cookie, or bread recipes.
3. Pump up breakfast smoothies with 1 tablespoon of flaxseed oil.
4. Dust cooked veggies with ground seeds. (Add flax after cooking to prevent its soluble fiber from thickening.)

*Natural and Sustainable Living Tip: The facts on Flax. For digestibility and nutritional value, flaxseeds are best eaten after they’ve been ground up. You can purchase ground flax meal, but whole flaxseeds last longer, and are easy to prepare in coffee or seed grinder. Refrigerate leftovers to preserve freshness.

Flax oil has a sweet, nutty flavor, but it’s perishable and must be kept refrigerated. Heating undermines the omega-3 content, so add flaxseed oil to foods after they’ve been cooked.
(Source: Cook Light 2004 issue)

Healthy, Wealthy, and Wise Recipes For Natural Living

•Lemony Green Beans:

1 1/2 lb. green beans, trimmed, or three 9-oz. pkg. frozen whole green beans.

3 Tbsp. extra-virgin olive oil.

3 large shallots, cut in thin wedges.

6 cloves garlic, thinly sliced.

1 Tbsp. finely shredded lemon peel.

1/2 tsp. salt.

1/8 tsp. ground black pepper.

Lemon wedges.

1. In a 12-inch skillet cook beans in lightly salted boiling water for 2 to 5 minutes or until barely crisp-tender. Drain; rinse benas with cold water. Set aside.

2. In same skillet heat oil over medium-high heat. Add shallots and garlic. Cook, stirring occasionally, for 2 to 3 minutes or until softened and beginning to brown. Add green beans. Toss for 1 to 2 minutes or until heated through. Remove from heat. Stir in lemon peel, salt, and pepper. Serve with lemon wedges. Makes 8 servings.
(Each serving: 80 cal., 5 g fat (1g sat. fat), 152 mg sodium, 9g carbo, 3 g fiber, 2g protein. Daily values: 12% vit. A, 41% vit. C, 4% calcium, 6% iron.)

•Jeweled Spaghetti Squash:

1 3-to 3 1/2 lb. spaghetti squash.

1/2 cup water.

1/2 cup orange juice.

3/4 cup dried tart cherries.

2 Tbsp. butter.

1/4 cup chopped walnuts.

1/4 cup snipped fresh Italian (flat-leaf) parsley.

1/2 tsp. salt.

1/8 tsp. ground black pepper.

1. Halve squash lengthwise, discard seeds. Place one squash half, cut side down, in microwave-safe baking dish with 1/4 cup water. Cover with plastic wrap, turning back a corner of wrap to allow steam to escape. Micro-cook, covered, on high (100% power) for 20 to 22 minutes or until tender, turning once. Keep warm. Replace water; repeat with remaining squash.

2. Using a fork, scrape stringy squash pulp from shells into a bowl. Discard shell.

3. In saucepan bring orange juice to boiling. Remove from heat. Add cherries; let stand 10 minutes. In skillet cook nuts in hot butter over medium heat 2 to 3 minutes or until toasted, stirring occasionally.

4. Add cherries and juice, toasted walnuts, parsley, salt and pepper to squash pulp. Toss to coat. Serve warm. Makes 8 (about 2/3 cup) servings.
(Each serving: 135 cal., 6g fat (2 g sat. fat), 8 mg chol., 190 mg sodium, 20 g carbo, 1 g fiber, 2 g protein, Daily values: 14% vit A, 21% vit. C, 4 % calcium, 5% iron.)

•Rosemary Beef Tenderloin:

1 recipe of Dijon Spread…(in a small bowl cobine 2 tbs. Dijon style mustard; 1 tbs. EVOO, 1 tbs. snipped fresh rosemary; 3 cloves of garlic, minced; 3/4 tsp. salt; and 1/4 tsp. pepper)

1 2 1/2 to 3 lb. center-cut beef tenderloin roast or boneledd pork top loin roast. (order a center-cut tenderloin from the butcher or meat counter ahead of time. The center cut holds its shape best during roasting.)

1 4 to 6 oz. log garlic and herb goast cheese (chèvre), cut crosswise in 8 slices, or half an 8-oz tub cream cheese spread with chive and onion.

Snipped fresh rosemary.

Garnishes such as figs, additional rosemary, steamed beets, or steamed baby artichokes.

1. Preheat oven to 425°F. Prepare Dijon Spread. Spread over roast. Place roast on rack in shallow roasting pan.

2. Place roast in oven. For medium rare doneness, roast the beef, uncovered, for 35 to 40 minutes or until internal temperature registers 135°F on an instant-read thermometer. Cover with foil; let stand 15 minutes before slicing. Meat temperature will rise about 10°F on standing. (For medium doneness, roast, uncovered, for 45 to 50 minutes or until meat reaches 150°F. Cover and let stand as directed above.

3. Cut roast into 8 slices about 1 to 1 1/2 inch apart, cutting to, nut not through, bottom of the meat. Tuck a slice of goat cheese into each cut (or spoon 1 tablespoon cream cheese into each cut). Sprinlle with additional rosemary. To serve, slice through the meat between each cheese portion. Serve roast with figs, steamed beets, and steamed baby artichokes. Makes 8 servings.
(Each serving: 275 cal., 14 g fat, (6

*Natural and Sustainable Living Tip: Make yourself try one new things a week, be it a new drink or a new activity. Even if it turns out to be gross or not your cup of tea, it was worth it to give it a go. Never short-change yourself the opportunity to try something you wouldn’t otherwise, who knows you might find your “new” regular drink or routine.