Friday, May 4, 2012

Series of Fortunate Events

In case you are wondering... yes, I completed the Eight is Great challenge, and I do plan to post about it sometime.  In the meantime, perhaps you might be interested in Transition OKC's latest Series of Fortunate Events?  Free Beat the Heat workshop, film screening of Two Angry Moms, and Better Block OKC!
 
Beat the Heat logo
Beat the Heat in Your Home and Garden
Grow food, save water, conserve energy, build community

 Looking forward to the possibility of another 63 days of 100+ heat ... like last summer? If not, join us at this collaborative workshop with strategies, tips and idea-sharing on how to stay cool this summer in your garden and home.  
 
Where:  Earth 2 Urban Local Foods Market
1235 SW 2nd Street, OKC
  • Sat., May 5, 11:30 a.m.-3:30 p.m. 
  • Community potluck at 11:30 a.m.
  • Workshop at 12:15 p.m.
Cost: Free. Donations not required, however we will pass the hat for donations to cover our costs, and for every donation of $5 or more, we'll provide a receipt for your tax records. 
 
RSVP here - space is limited. 

Why are these two moms so angry?
 
It's lunchtime ... do you know what your kids are eating at school? How
would you feel if you found out it was mostly processed foods, fries,
chips, sodas and pizzas?  


Come see "Two Angry Moms," a documentary tracing the efforts of 
moms around the country working to make sure their kids, and all kids, 
have access to the real, healthy foods they need to grow, learn and 
succeed. PLUS, find out the situation in Oklahoma City schools! 

Sponsored by Transition OKC, EatWise OKC and IAO.
 
Free film screening
What: "Two Angry Moms" film screening
 
Where:  IAO Gallery,
             706 W Sheridan Avenue, OKC
 
When: Sat. May 12 
Potluck - 6 p.m. 
Screening - 6:45 p.m. 
OKC school update - 8:15 p.m.

Better Block OKC 
Planting Garden

Better Block OKC is a community revitalization 
project that demonstrates how to improve an 
area through temporary infrastructure, culture, 
pop-up businesses, landscaping, beautification 
& street life. Presented by ULI Oklahoma.


Transition OKC is creating and installing a temporary 
pop-up community garden for Better Block OKC.

When: May 18 & 19 
Where: NW 7th & Hudson, OKC 
Cost: Free!
Transition OKC: Helping teens get plants off drugs!

Thanks to supporters like you, Transition OKC raised $2,410 for tools, equipment and compost bins for the Closer to Earth youth community gardens, where teens learn more than organic gardening - they learn teamwork, leadership, mentoring and environmental advocacy. Thank you Oklahoma City!
 



Tuesday, April 17, 2012

Chris and Antoinette


"Thank God for this job, otherwise I'd be in jail or dead, at the rate I was going."
-Chris, age 17
Some teens find the Closer to Earth youth community gardens through school, some through court-ordered community service. Some are volunteers, but many have been in some trouble with the law, earning them the term "at-risk youth." At risk for what? "Hanging out with gangs, on the street, with nothing to do," says Chris, one of the current interns.

Chris and Antoinette are both interns with Closer to Earth, a non-profit group of youth who wear many hats: community gardeners, composters, native-plant landscapers, growers of fresh veggies for food pantries to feed the hungry. Interns and youth doing court-ordered community service learn how to garden without chemicals, how to compost, make healthier choices, and advocate for the environment.

Schools and courts refer hundreds of youth to Closer to Earth for community service every year because these institutions have found that the safety, education, and responsibility that youth find at this small grassroots non-profit can be an effective antidote to their "at-risk" alternatives.

The group has won several awards, most recently the 2011 Keep Oklahoma Beautiful Environmental Excellence Award in the Youth category. It was founded in 2007 in the Central Park Neighborhood by Allen Parleir, and although Allen may be the facilitator for the group, according to him, "The kids make all the decisions." This is part of a model he calls Growth through Responsibility, and he credits it, along with the close contact with nature, with the success of the group.


Chris and Antoinette spoke with me about how being involved with Closer to Earth has changed their lives and the lives of the juvenile offenders that they mentor.

The transformations range from subtle to amazing. Antoinette, a high school senior, has learned teamwork, speaking skills, and how to be aware of her choices. She has also learned not to judge the juvenile offenders for their past troubles. "I want to start a youth group, when I have the resources. Everyone should have the opportunity to participate in a group like this...I like being closer to nature. I like caring."

For some, the changes are striking. Chris reports, "I used to eat a lot of junk food, greasy fried chicken, McDonald's. Nasty stuff. I used to weigh 298 pounds. Now, I'm down to 225. It's all that hauling the wheelbarrows around that does it."

But he says the changes run deeper. "Before, I was rude. I had a real bad anger problem. I used to work fast just to get things done. Now, Allen taught me how to stay calm. I've learned to take my time, do it right. I lead the check-ins and the group meetings where we have discussions about writing grant proposals. I've learned to be a leader."

What keeps the teens coming back? The nominal monthly stipend helps, but Chris and Antoinette expressed appreciation for working with nature and helping improve the world. For Chris, Closer to Earth is like a family, and he values the opportunity to serve. "I love it. My favorite part is helping the homeless people - feeding them and talking about what we do. I like to see them smile." Antoinette has found that caring for plants and being outside has brought her some peace. "With the simplicity of nature, I can enjoy the little things without needing some other kind of escape. I've learned how to be chill."

Both Chris and Antoinette agree that Closer to Earth's most important activity is working with the juvenile offenders, helping grow community and providing a way for them to stay out of trouble. While these two interns are only seventeen and eighteen, they have the opportunity to mentor and teach the youth who are doing court-ordered community service every Sunday and Wednesday. Antoinette says, "At first, they're very quiet, uncomfortable, shut down. But within a week, they start to like it. They lighten up, get an appreciation for what they're doing for the world. They get a clarity."

Chris reports that the work with Closer to Earth has a real impact on the teens. "It changes their whole attitude. They start to take responsibility. Most of them, when they get through, want to come back and work some more. It's a cool thing, to be able to reach out and touch their lives like that."

***
Like Closer to Earth? Want to help? You can donate to the youth group, community garden and compost service through Grassroots Groupon until Earth Day, April 22. Transition OKC is using 100% of donations to build compost bins and purchase badly needed tools and equipment for their garden and composting activities. And since Groupon works through the power of the people, please spread the word through e-mail, Facebook and Twitter!

Wednesday, April 11, 2012

Being a catalyst (aka defying the elevator speech)

Transition Initiatives, the popular community response to the combination of our energy, economic, and environmental woes, are often called "catalysts," a catchy word with an interesting definition.

In simple terminology, a catalyst is a person, organization or thing that precipitates an event.

Yet another, more complicated, definition is more intriguing. In chemistry, a catalyst is a substance that causes or increases the rate of a chemical reaction without undergoing any permanent change to itself. A catalyst can cause a chemical reaction to occur in cases where it might otherwise be impossible (at a lower temperature, for example). A catalyst can also be present at relatively small amounts compared to the reactants.

This definition captures some of the complexities of Transition Initiatives, often small bands of people aiming to create big change. After all, what's needed to address our very big problems, in the end, is nothing less than a revolutionary shift in attitudes, behaviors and systems. The changes coming will necessitate revolutions in the fundamental, most basic, aspects of life: the way we grow and cook our food, heat and cool our homes, get from one place to another, make a living, access water and use energy.

Yet despite our large goals, Transition groups don't usually aim at the heart of large institutions. We don't agitate for political upheaval - we are non-partisan and avoid political fights. We don't even claim to have all the answers to the questions we raise, because the answers will be different for different communities and individuals, different over time, space, and circumstance.

Instead, we are trying, by raising awareness, engaging in dialogue with communities, making resources available, and connecting existing structures and organizations, to catalyze a series of chemical reactions that will result in a stronger and healthier community super-structure, one that will be more sustainable and resilient, more readily able to withstand the shocks that are traveling toward us in waves.

The chemical definition of catalyst captures the diversity of strategies of the Transition group in Oklahoma City. If you look at our 70+ activities and events over the last three years, you might see a disorganized, messy, scattershot approach to our mission of transitioning OKC to local resilience. Our activities range from film screenings to presentations and panels, networking events and permablitzes, retreats and trainings, extending to large events like Oklahoma's first full Permaculture Design Course, Moving Planet OK and the Local Food Meet & Greet. So are we about local food, permaculture, health, the environment, sustainability, solar panels, biking, composting, community gardens, or what?

Yet peering through the lens of the catalyst, Transition OKC has a collection of catalytic strategies with a clear goal. We connect people and organizations to each other and to needed resources, expand the reach of existing health and sustainability groups, and raise the profile of concepts like re-skilling, permaculture, and going local. All the while, we model zero-waste events by composting and recycling, demonstrate social equality by our non-hierarchical approach to partnering, and remind people that we need community and a local economy to thrive. It's hard to capture this range of activities in an elevator speech, but lucky for us, the word catalyst exists.

What's the next catalytic step for Transition OKC? Expanding the support and capacity of composting and community gardening in Oklahoma City. Look for details coming soon - we're raising funds through Groupon the entire week before Earth Day. Find out more on April 16th.

Monday, March 26, 2012

Bees, butterflies and beneficials


Not only do flowers provide nectar for bees that pollinate my fruit trees and crops, and beneficial insects that help control unwanted pests, but they also make my garden a beautiful place to water, weed, plant and harvest. In my front yard, they create a welcoming pathway for visitors and they make my edible landscaping (persimmon, peaches, apples, watermelons, squashes and peppers) more attractive.

However, it's not the typical large flowers that attract the bees and beneficials. Instead, I plant a variety of perennials, annuals and shrubs with small flowers that bloom from spring to late fall, and I let some plants (like kale) flower and set seed in my garden, so my bug buddies will always have something to eat. In order to use a beneficial bug strategy for insect control, I don't spray pesticides, which would kill the beneficials along with the pests.

I'm not expanding my garden this year - much - but I've noticed several spots that could host herbs and flowers to provide habitat for beneficial insects that help control unwanted garden pests. I plant marigolds, sunflowers, and lantanas in my garden beds, but I tend to choose perennials for landscaping because they don't need re-planting every year. (In fact, my bright pink salvia is already in full bloom in March). I try to select varieties that need little water once they are established and have a long bloom period.

This year, I plan to plant some combination of the following:

Coreopsis - bright yellow flowers bloom all summer
Catmint - spreads, interesting odor, purple flowers bloom in spring and again in fall
Purple sage - edible herb, purple foliage until frost
Butterflyweed - drought tolerant, yellow/orange/red flowers attract butterflies and ladybugs
Sedum - fall blooming, tough
Yarrow - ferny foliage, attracts a wide variety of beneficials
Tansy - bright yellow flowers, tall herb, multi-use, attracts a wide variety of beneficials
Thyme - evergreen in my area of Oklahoma, tough
Golden marguerite - small chamomile-like flowers, attracts a wide variety of beneficials

For a much longer list of plants that attract beneficial insects, see this Mother Earth News article. What flowers are you planting for your bees, butterflies and beneficials? Have you used a beneficial bug strategy to control your pests, and has it worked for you?


Tuesday, March 20, 2012

The first two weeks

Challenge check-in time! Thanks to those of you who have shared comments and ideas over the last few weeks. I appreciate your stories and suggestions.

So how have I been doing with the Eight is Great challenge? Looking back over my log, I have eaten the full eight servings of fruits, beans, or vegetables 16 out of 18 days, and two days I had six servings. On one of those days I went to an evening meeting and on another I went to a party, which threw off my eating schedule. I'm finding that, of my eight servings, I eat about half fruits and half vegetables, with a bean serving about every other day.

Positives I've noticed: I've been much more attentive to the amount of nutritious food I'm serving the family and myself. I like my serving log; it helps me focus on what we're eating without feeling deprived. After all, this is not a calorie-restricted "diet" but an effort to choose healthier foods.

I've enjoyed experimenting with recipes to find interesting vegetable sides - kimchi (more on that in another post) and some new carrot, cauliflower and turnip dishes.

The biggest plus: I haven't been sick since the time I completed an easier version of this challenge last year (four or five months ago I did a "Plus Five and Thrive" challenge that I didn't blog about at the time). I picked up several healthy habits at that time, so I've been eating more fruits and veggies since then.

About a month ago, several nasty viruses and colds made the rounds; one flu incapacitated my husband and son for four days. I didn't come down with the plague then, which was so helpful (and unexpected) since I was caring for the rest of the family. I've also noticed that my allergies seem much better than they have in previous years. I can't definitively attribute the virus-avoidance and reduced allergy symptoms to the increased amount of fruits and veggies in my diet, but it seems possible that the additional phytochemicals and anti-oxidants have boosted my immune system.

Negatives I've noticed:
My stomach feels full pretty often, leading me to think that I may be eating more calories than usual. I'm not always substituting good food for other calories, instead, occasionally I'm adding a whole extra fruit or vegetable serving to try to get the full eight servings. I may have miscalculated the calories and servings that I need for my height (5'2")/weight/activity level.

I am spending more time looking for recipes and cooking, probably an average of ten minutes per day. The amount of time and mental energy I spend on cooking should decrease as choosing fruits, vegetables and beans for my meal planning becomes more of a habit.

Strategies I'm using to get the full eight servings:
- Starting the day with orange juice and 1/2 cup of fruit in my oatmeal or parfait
- Snacking on whole fruit, dried fruit and nuts, or hummus and carrots
- Cooking extra vegetables at dinner to use in lunch meals the next day
- Cooking vegetarian meals several nights per week
- Often skipping the "starch" part of a meal, instead eating a small protein portion and two servings of beans and/or vegetables
- Choosing quick veggie meals on days when I need to cut cooking time (sweet potato quesadillas or veggie omelets, for example)

For me, the benefits have far outweighed the small additional effort needed to eat more fruits and vegetables. I feel positive about setting a good example for my son and helping him develop healthy eating habits. I've also found several new vegetable recipes that my son likes.

I'll continue this challenge for the full month, when I'll decide what habits to keep for the longer term. I hope the rest of you are seeing some positives from this challenge as well - feel free to share your experiences and tips!

Tuesday, March 13, 2012

Immunity superstars


One reason I took on the Eight is Great challenge is to try to boost my immune system. Over the last five years, I've had several colds, and I hate the possibility of getting my little boy sick. There's no way for me to take time "off" unless I'm lying on my bed near death. Also, as I've passed my twenties, I've become more aware of the effects of aging and the threat of cancer, heart disease, and arthritis.

There are many factors that affect susceptibility to illness. We all know how important it is not to smoke cigarettes and how critical it is to wash our hands during flu season. Healthy food choices are just one more way, albeit an important and often overlooked way, to build a robust defense system. So as I choose my fruits, vegetables and beans every day, I'm also trying to choose foods with immune-boosting effects: foods that have been shown to have high nutrient density, high fiber, and anti-cancer, anti-oxidant, anti-inflammatory, anti-viral and anti-bacterial properties.

The fruits and vegetables with the highest health-boosting scores across a range of factors appear to be:
Greens (+ cruciferous vegetables): Kale, broccoli, cauliflower, cabbage, spinach, romaine lettuce
Onions and garlic
Mushrooms, including the white button mushroom
Berries and cherries: Blueberries, blackberries, raspberries, strawberries
Tomatoes, including tomato sauce and salsa
Carrots
Beans: Black, kidney, pinto, garbanzo
* Note that this list is primarily sourced from Super Immunity by Dr. Joel Fuhrman cross-referenced with 150 Healthiest Foods on Earth by Jonny Bowden. They have compiled extensive stacks of research on this topic.

While I'm not about to limit my diet to these foods, each research article and book I read makes me more motivated to include these immunity superstars in my meals whenever possible. Luckily, many of the immunity-boosting fruits and vegetables are cheap or reasonably priced. I can even grow several of them in my garden, including carrots, the greens, onions and garlic, and tomatoes. Well...maybe tomatoes.

I've seen most of these choices on various nutritionist "Top Ten" lists over the years. One surprise of my recent research is the health benefits of the common white button mushroom. In the past I'd had the impression that shiitake and other pricier mushrooms had a nutritional edge on the cheap-o, easily available button mushroom, but in fact the white buttons seem to have important anti-cancer effects.

The research on these foods has spurred me to find ways to include at least three choices from this list in my meals every day as part of the Eight is Great challenge. Frozen blueberries have easily become part of breakfast and the occasional smoothie. I eat various kinds of beans at least three times a week as hummus, chili, bean salad, taco, or a simple side. Onions and garlic can be included in almost any dish (whether they are actually in the recipe or not). Carrots and broccoli, beloved by my son and thus also by myself, have become part of the regular meal rotation.

The two foods that I have challenged myself to include more often are kale and mushrooms. Kale grows rampantly in my garden, seemingly immune to the cabbage moths that plague other cruciferous vegetables, and so it is incredibly easy to run out and harvest a handful every day - even through the winter. The ultra-nutritious high-anti-oxidant kale just continues to grow back. Lately, I've been sauteing kale with olive oil, salt and lemon as a side dish. As for mushrooms, I've been able to incorporate them frequently in omelets, pasta sauces and piled high on veggie pizzas.

Strangely enough for someone who is trying so hard to eat vegetables, I haven't been eating many salads. While I like salads, and they are highly recommended, they seem like an extra effort to make. Perhaps my failure to eat them, while still being able to get eight fruit, bean and vegetable servings per day, just demonstrates that salads are only one way to get vegetables. There are many other possibilities for including veggies, and their immunity-boosting benefits, in your diet.

* Note: Information provided is educational in nature, please consult your physician or nutritionist for advice about your particular situation.

Tuesday, March 6, 2012

A little nutritional wrinkle

As you may recall, I have a four year old boy, which makes my Eight is Great challenge a little more...challenging. Although cooking for a child can restrict my meal and food choices, it also helps keep me inspired. I hear constantly about the childhood obesity and diabetes epidemics, along with the increase in many other childhood ailments, and the number and amount of medications prescribed to children, and I hope that better nutrition will help him avoid some (or all) of those problems.

I generally don't cook separate dinners for my son, preferring that he eat the meal I cook for the family, and trying instead to include some vegetables that I'm sure he'll like. Luckily for me, he's not extraordinarily picky. He eats most fruits, except for strawberries. This means he usually eats two or three servings of fruit per day. However, getting him to eat enough vegetables is harder - though he does like broccoli, cauliflower, carrots, sweet potatoes, okra, beans and hummus. He's definitely not fond of tomatoes, onions, mushrooms, peppers, turnips, and greens.

Therefore, many of my dinners have a definite kid-friendly component. Although this doesn't mean serving chicken fingers or Goldfish, it means that for my son's particular preferences, I have to avoid spiciness, hide onions and tomato chunks, and concentrate my meal-planning on the vegetables that he does like.

Here are some of the ways that I try to encourage my son to get enough servings of vegetables:

1. Include beans

Beans are very versatile. I put them in soups, chilis, salads, hummus, tacos and quesadillas, and serve them alone as a side. Because they are high in protein, fiber, vitamins, and anti-oxidants, and because I was a pescatarian for nine years, I cook with them quite often. Technically, they are a legume, but they are nutritionally very impressive, much like vegetables.

2. Blend it up

In this, the immersion blender is my good friend. In prior days, I avoided any kind of pureed soup or stew due to the trouble and extra clean-up involved in transferring the soup. With an immersion blender, I can blend onions and tomatoes in with the rest of the soup, chili, or pasta sauce, and my son isn't bothered - it's only the texture of onions and tomatoes that he doesn't like, not the taste.

The immersion blender is also helpful in making other dishes that he likes, including cauliflower mashed "faux-tatoes," hummus, and smoothies.

3. Rotate

My son does like several vegetables; I just have to remember what they are, and rotate them through our dinners. This can be as easy as including a roasted okra side, sauteeing broccoli with lemon, making sweet potato quesadillas, or serving carrots and hummus as a snack.

We try to eat seasonally, so sometimes this can pose a challenge. He likes many cold-weather vegetables, but not as many warm-weather vegetables, so we compromise, erring on the side of more nutrition, and less local food. I buy broccoli and carrots almost every week even when they are not in season.

4. Explain and involve

Jonny Bowden's book The 150 Healthiest Foods on Earth has been helpful in encouraging healthy choices by providing an easy way to talk about nutrition. The book is nicely divided into specific foods, with pictures, and research citations for every food. I'm fairly sure my son doesn't understand what an anti-oxidant is, but he likes to eat "star foods" (Mr. Bowden's designation for super-extra nutritious foods like blueberries, kale, garlic, etc.) and we'll count the star foods included in any meal. Although his "star" designations may or may not be based in any rigorous scientific study, he also includes Top Ten foods lists from fifteen other nutritionists and doctors, for a variety of perspectives.

My son also likes to help cook and help with gardening activities like starting seeds. I think that including him in these activities will help ground him in healthier choices, in the long run.

Having a young boy to cook for makes getting eight daily servings of fruits, vegetables, and beans slightly more challenging; but having a plan, and the right tools (thank you immersion blender!) has made it much easier than I might have anticipated. For the first several days, it has not prevented me from meeting my quota of eight.