Vegetarian Bayou Jambalaya Recipe

Adapted from Rice and Spice by Robin Robertson (Harvard Common Press, 2000).

You won’t miss the meat or seafood in this glorious vegetarian version of the Creole classic. New Orleans fire and flavor along with colorful anti-oxidant nutrition and satisfying ease of preparation. Pure bayou bliss!

INGREDIENTS

1 tablespoon vegetable oil
1 small onion, coarsely chopped
1/2 cup coarsely chopped celery
1 green bell pepper, coarsely chopped
1 garlic clove, minced
1 16-ounce cans diced tomatoes
2 tablespoons tomato paste
1 teaspoon file powder (look in your local gourmet food store)
1 tablespoon chopped fresh parsley
1 teaspoon Tabasco sauce
1 teaspoon salt
1/2 cup water
1 1/2 cups cooked or canned pinto beans, rinsed if canned
4 ounces tempeh, cubed
8 ounces vegetarian sausage links, cut into 1-inch pieces
6 cups hot cooked brown rice

1. In a large pot, heat 1 1/2 teaspoons of the oil over medium heat until hot. Add onion, celery, and bell pepper and saute for 5 minutes, or until the vegetables begin to soften. Add garlic, tomatoes, tomato paste, file powder, parsley, Tabasco sauce, salt, and water. Cover and simmer for 20 minutes, or until the vegetables are soft. Stir in the pinto beans.

2. Meanwhile, heat the remaining 1 1/2 teaspoons oil in a large skillet over medium-high heat. Add tempeh and vegetarian sausage and cook until browned, about 5 minutes.

3. Add tempeh and sausage to tomato mixture and simmer about 5 minutes, until flavors are well blended. Adjust seasonings and serve over hot cooked rice.

Serves 4 to 6.

Happy Earth Day! - 7 Tips For Green Eating

It’s Earth Day. Which means that you might be experiencing a rush of media extolling the virtues of reusable shopping bags, the evils of single use water bottles, and the importance of organic food. And seasonal food. And local food. And so on. All important issues, but I’m guessing a lot of you know about these things by now. So may I interest you in some other ideas on how to make an impact with your food choices?

Don’t get me wrong. My closet’s packed with cheerleading outfits for the basic tenets of green eating: local, seasonal, organic. They are, in my opinion, vastly important. So I’ll pay tribute to them, quickly, in tip number one–and then cut to the chase with six other tips that see less of the spotlight.

1. Buy Local, Seasonal, Organic.
Shop locally to decrease the fuel consumption of transportation–shop at farmer’s markets, CSAs, food co-ops, and markets that sell local products. Even big box stores are hopping on the local food train. Eat seasonally, which essentially means that you are eating locally, which means that you are not supporting the fuel consumption of cross-country, cross-global transportation. This can be challenging for those of us living in, say, Brooklyn in the winter, but you’d be surprised by all the things you can do with dark greens and winter squash! Support organic agriculture. There, said.



2. Don’t Buy Organic.
What??? Organic should be first choice when it’s locally grown, but consider that shipping a pound of organic apples across the country increases fuel and greenhouse gas emissions by 30 percent more than if they had been consumed at their point of harvest. And much of the organic produce on the market is now shipped across the planet. Meanwhile, many local farmers practice organic methods but don’t certify organic because it is expensive and labor-intensive administratively. Since each type of crop needs to be registered, for a smaller farm growing a variety of food it becomes a Herculean task. If you shop at a farmer’s market, talk to your vendors and see if they use eco-friendly agricultural methods–many of the farmers I have talked to do so because they recognize the importance of keeping their land healthy. Consider buying non-organic locally grown produce over non-local organic produce, if you can determine that it was grown conscientiously.

3. Yes, Eat Your Weeds.
Dandelions, purslane, chickweed, stinging nettle, lamb’s quarter, burdock? Yum! Skip the herbicides, and celebrate your weeds instead with a hot pan and some olive oil. Many plants now maligned as bothersome invaders of the perfect lawn were long used as food greens. Just make sure that you identify the plant species correctly. I, for one, go absolutely shivery in the knees for dandelions–you could be, too, by looking at these pages:

Eating Dandelions
Cream of Dandelion Soup
Homemade Dandelion Syrup

4. Minimize Your Meat.
Meat is the most resource-intensive food on the plate. It takes much more energy, water and resources to produce a pound of meat, than a pound of grain or produce. (A pound of beef can require about 12,000 gallons of water to produce, compared to 60 gallons for a pound of potatoes.) In addition, agricultural hormones and antibiotics lead to pollution of soil, air, and water.

If you eat meat, aim for meat from animals who were raised humanely; grass-fed, and without hormones or antibiotics. Try hard to avoid factory farmed meat which relies on large-scale industrialized and intensive agricultural practices that are focused on profit with animals kept indoors and restricted in mobility. Each industry has its own abusive practices, and some are much more cruel than others. For example, the chicken, egg, turkey, and pork industries tend to be far more abusive to animals than the beef industry. A growing number of producers are raising animals without intensive confinement. Refining your diet by choosing cage-free animal products, instead of the conventional factory farm products that fill most supermarket shelves, will help to reduce animal suffering. Happy animals are part of a happy planet.

Try slowly cutting out meat from your diet. Become the term that Mark Bittman of The New York Times has coined–a Lessmeatatarian! He is vegan daily until 6:00 PM.

And, trust me, this is torture for me - a die-hard meat-lover. The bloodier it is, the better. But there are benefits.

5. Eat Antiques.
Grow and shop for heirloom vegetables–varieties that have been around for a long time–to help promote biodiversity. Heirloom varieties can be knobby, speckled, bursting with flavor and loaded with character–they’re not industrially-raised supermarket produce designed for life in a truck and a shelf. With big agriculture growing only a small variety of the same bio-engineered (often patented and sterile) seeds, we run the risk of letting thousands and thousands of generations-old fruits and vegetables become extinct. The same goes for grains and beans. Heirloom beans are awesome; their flavor and texture do justice to their poetic names such as Black Valentine or Butterscotch Calypso.

Learn about heirloom beans and how to cook them here.

6. Mind Your Chills and Hot Flashes
Your refrigerator can be one of the biggest energy drains in your home. Here’s the cooling-efficiency cheat sheet cribbed from Sustainable Dave’s (much more comprehensive) post, Putting the Deep Freeze On Your Energy Loss: Do the dollar bill trick on the seal to check air-tightness; keep the fridge and freezer full; keep the fridge at 35 to 38F degrees, and the freezer around 0F; clean the coils; keep it in a cool place.

Meanwhile, keep the heat out of the kitchen by cooking outside–outdoor grills use less energy than your stove and keep heat out of the house, reducing energy needed to feed hungry air conditioners. And being outside is nice.

7. Love Your Coffee Farmer.
Lord knows I try to be good about my eating habits, but then, there’s coffee. I can manage to eat straight from my farmer’s market all winter long, but I can’t seem to shake the coffee. And until someone figures out a way to grow coffee beans in New York’s climate (which isn’t going to happen any time soon–fingers crossed), it’s a decidedly not-local item.

Especially with coffee, the consumer’s spending power can really make a difference. Coffee is the world’s second most valuable traded commodity, behind only petroleum. Second, isn’t that interesting? Imagine the impact of our shopping? According to Global Exchange, there are approximately 25 million farmers and coffee workers in over 50 countries involved in producing coffee around the world. Coffee producers are kept in a cycle of poverty and debt by the current global economy designed to exploit cheap labor and keep consumer prices low. Buying Fair Trade Certified coffee ensures a proper wage and working conditions for those who harvest and handle it, and has strong environmental standards built into its certification process that protect watersheds and virgin forests, help prevent erosion, promote natural soil fertility and water conservation, and prohibit GMOs and many synthetic chemicals. Look for the Fair Trade Certified label on your beans or in your coffee shop.

Raw Milk - A Three Part Series, Part II

One day my boyfriend announced that he wanted to buy a cow so that we could drink raw (non-pasteurized) milk. Now this wouldn’t be a new animal for our farm, since we live in New York. Hmmm. And, isn’t pasteurization a good thing? The debate about raw milk versus pasteurized is a heated one, and comprises the second part of our series on milk. Here’s what I found about raw milk (and whether or not we bought the cow).

The Raw Milk Laws
As it turns out, my boyfriend didn’t want to install a cow in our urban garden, he wanted to join a cow-share program; a covert way of gaining access to a beverage pretty difficult to buy in our state. Drinking raw milk is not illegal, but in many areas, purchasing it for human consumption is. Each state determines the details of raw milk sales. It is illegal to sell it for human consumption in 15 states, and available with restrictions in 26 states. Around these restrictions raw milk lovers have been scrambling to set up clandestine routines to get their milk. One of several loopholes used by consumers is a cow-share program, which allows the shareholder a percentage of milk from “their” cow. The cow lives on a dairy farm and is cared for and milked by a farmer, the milk is then delivered to you-thus no money is actually exchanged for the milk itself.

Why Pasteurize?
When I first starting hearing about raw milk my mind went straight back to a grade school black and white educational film about the miracle of pasteurization-how treating milk with heat followed by rapid cooling would kill all of the evil pathogens lurking in there. And looking at the history of the dairy industry, pasteurization was indeed a bit of a miracle. With 19th century industrialization came very unsanitary dairy farms. When pasteurization was introduced to dirty Victorian milk, infant survival rates saw a dramatic increase. By 1917, pasteurization was legally required or officially encouraged in most big cities.

By eliminating most of the pathogens that cause disease, including E. coli, salmonella and listeria, health official say that pasteurization has helped lower infectious-disease rates in the U.S. more than 90 percent over the past century. So pasteurization seems good-but I am also inclined to have a deeper trust in food that has seen as little processing as possible, albiet from clean farms, so the idea of raw milk was very intriguing. And if it’s so unhealthy, why are so many seemingly intelligent people drinking it?!

Types of Pasteurization
There are four types of pasteurization, each with a designated minimum temperature to which the milk must be subjected for a minimum amount of time. They range from Vat Pasteurization which requires that milk be held at 145 degrees Fahrenheit for 30 minutes, to Ultra Pasteurization (UP) which requires a minimum temperature of 280 degrees Fahrenheit for 2 seconds. Most national brands of milk are ultra-pasteurized because it is quick and dramatically increases shelf life (UP milk can stay fresh for up to two months). Vat pasteurization, the most gentle of the methods, is a costlier process and the milk has a shorter shelf life. (Hence it is not viable for large-scale dairy farms.) Vat pasteurization is the method for preparing milk for starter cultures in the processing of cheese, yogurt, and buttermilk-that suggests to me that the vat process leaves some life in the milk.

Why Raw?
Advocates for raw milk claim that the process of pasteurization destroys the beneficial bacteria, proteins, and enzymes that aid in digestion. Specifically, raw milk contains immunoglobins, lipase and phosphates that are killed by heat. Raw milk contains vitamins C, B12 and B6, much of which can be lost to pasteurization. Healthy bacteria naturally found in milk, such as Lactobacillus acidophilus, is also lost during heat treatment. Raw milk proponents point out that these “friendly” bacteria aid in digestion and boost immunity. According to an article in Time Magazine, some people with a history of digestive-tract problems, such as Crohn’s disease, swear by the curative powers of non-pasteurized milk. Others praise its nutritional value and its ability to strengthen the immune system.

A common observation among raw milk proponents is that the dangerous pathogens found in raw milk are directly connected to the outrageously awful conditions of factory farming-mostly due to diseased animals. It is far easier to pasteurize milk than to stop industrialized farming. When you get milk from a clean, smaller farm where the animals are healthy, raw milk is not dangerous.

Our Cows
Quite frankly, the argument for raw milk makes perfect sense to me, but in the end I just couldn’t completely shake a lifetime of pasteurization dogma. Maybe if my boyfriend and I could buy raw milk legally and locally I would have been swayed-but as it is we ended up with a compromise. We take occasional trips two hours north to buy raw milk at Hawthorne Valley Farm, one of the farms in our state that is certified to sell raw milk. But the bulk of our milk is purchased weekly at our local farmers market. We are fortunate to have an amazing dairy farm that supplies high-quality milk to the city markets. The milk is minimally processed-it is not homogenized (meaning that the cream can separate to the top) and it is vat pasteurized, retaining some of that healthy bacteria.

By purchasing this less processed milk we get clean milk that hasn’t had the daylights zapped out of it, we support a local family farm, cut down on waste with returnable glass bottles, and it is actually cheaper than supermarket organic milk. But the best part? We get to drive upstate to the farm and visit the 55 hormone-free, grass-chomping cows that are making our milk-it’s almost like having our own cows.

Cow Milk - A Three Part Series, Part I

For many, milk is nearly as fundamental as water—the definition of “wholesome” in a glass. The choice has traditionally been simple: whole or skim? But as the scientific and political debates about different kinds of milk increase, so do the options. The choices are confounding. In this first of a series of three on milk, find out the one sure thing we recommend about milk.

Health-conscious people, animal advocates, the scientific community, and the dairy industry all have very strong feelings about milk. I have seen debates among friends fierce enough to rival the Hatfields and McCoys: Organic vs. conventional, raw vs. pasteurized, animal vs. soy. And when you bring in the literature from professionals—oh boy.

In the midst of all the arguments, despite the conflicting information pelting us from non-dairy proponents on one side and dairy industry advocates on the other, our research has made one thing clear. If you drink cow’s milk, make sure it is free of Recombinant Bovine Growth Hormone (rBGH)!

The rBGH Hormone Story
Oh rBGH, you naughty little genetically engineered hormone. Developed by Monsanto in the 1980s and marketed under the name Posilac, rBGH (also called rSBT) was approved by the FDA in 1993. Approved by the FDA? Sounds good, safe even. However, in a strange twist of procedure, rBHG was tested on 30 rats for only 90 days—while most studies required by the FDA are performed on hundreds of rats and last for two years before approval is granted. How in the world can a genetically engineered hormone be deemed safe in 90 days?!

We won’t go into reports of Monsanto employees working for the FDA and all of the thrilling intrigue there…or the details about Monsanto’s history with horrifying chemicals…or Monsanto’s role in genetic modification.

Most of the World Has Banned It
No, we won’t go there—but we will tell you that Canada, Japan, New Zealand, Australia, and all 25 nations of the European Union have banned rBGH. Codex Alimentarius, the U.N. body that sets food safety standards, has refused to approve the safety of rBGH not once, not twice, but three times.

With rBGH Human Cancer Cells Can Multiply Faster
rBGH is injected into dairy cows to increase milk production by stimulating a growth hormone called Insulin-Like Growth Factor 1 (IGF-1). We humans absorb this IGF-1, and guess what, it makes our cells grow faster, including cancer cells. It doesn’t take a hypochondriac to worry about what extra doses of cell-growing hormones might do to a body. As it turns out, it is no surprise that numerous studies have determined that increased levels of this hormone are connected to increased risks of prostrate, breast, colon, pancreatic, and lung cancers.

With rBGH You’ll Get Cow Antibiotics in Your Milk
With the 10 to 15 percent increase in milk production from rBGH, also comes a whopping increase in the rates of mastitis, an infection of the udders. Along with the problem this presents to the poor cow, this affects our milk in two ways. To treat mastitis the infected cows are pumped with antibiotics, which can pass through the milk.

Some people have allergies to specific antibiotics and their unexpected presence in food can cause reactions. Also, frequent exposure to low level antibiotics can cause resistance to them so that they are ineffective when needed to fight a human infection. According to the Centers for Disease Control, overuse of agricultural antibiotics is the biggest contributor to food-borne, antibiotic-resistant infections in humans.

…And Pus
Beyond the possibility of antibiotics being passed through milk to humans—mastitis causes another substance to pass to the drinker as well. And this isn’t pretty. As with all infections, mastitis creates an increased somatic cell count—which is the nice way of saying pus. This may sound far-fetched at first, like vegan propaganda or an urban food myth—but the FDA has an actual acceptable level of somatic cells allowed in milk. So there you go. Up to 750,000 somatic cells per milliliter are allowed in milk. Yuck.

What You Can Do
We try to be pretty open-minded here, but when it comes to milk we have one guiding principal that we’ll go to the mat for: If you can buy organic, do. It costs more, but it is an important place to spend the money if you can.

If you have a choice between organic brands, buy from smaller local dairy farms rather than national brands. As well, if you are unable to buy organic try to purchase milk produced from smaller local dairy farms. Smaller farms rely less on industrial dairy practices and have lower infection rates. Since Monsanto has lawsuits against dairies that label their milk “rBGH-free” some cartons may not use that specific language. Look for “hormone free” and “antibiotic free.”

The lobbying powers of Monsanto and the dairy industry are exceptionally strong, as is the literature from the scientific and anti-dairy communities. It really boils down to a “he said-she said” scenario. But even without all of the statistics and scientific facts being batted around, at the very least, who wants to drink milk from cows treated with a genetically modified hormone to make them produce more milk—polluted milk from infected, aching cows? Strive for milk from natural, happy cows—milk as wholesome as milk should be.

Coming up: Raw Milk, and Milk Alternatives. Stay tuned!

Recipe: Grapefruit Brulee

Here’s a simple dessert, a fit cure for wintertime blues. Simply broil the grapefruit slices until warm and irresistible. Follow them up with a strong cup of aromatic jasmine or Earl Grey tea.

INGREDIENTS
3 large pink or ruby-red grapefruits
6 tablespoons packed dark brown sugar
1 tablespoon butter cut into tiny pieces
1/4 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg

1. Position oven rack about 5 inches from broiler; preheat broiler.

2. Slice the stem end and opposite end off each grapefruit. Stand the grapefruit, one cut-end down, on a work surface. Cut off the rind and pith with a sharp knife, making sure to remove all the white pith. Cut each fruit into 4 rounds, about 1/2 inch thick, by making slices parallel to the ones you made on the top and bottom.

3. Place the slices in a large baking pan in a single layer. Top each with 1 1/2 teaspoons brown sugar, dot with butter and sprinkle with a pinch of cinnamon and nutmeg.

4. Broil the grapefruit until bubbling and starting to brown, 6 to 8 minutes. Drizzle pan juices over each serving.

Serves 6.

Recipe nutrition per serving: 121 calories; 2 g fat (1 g saturated fat, 0g mono unsaturated fat); 5 mg cholesterol; 27 g carbohydrates; 1 g protein; 2 g fiber; 5 mg sodium; 215 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (30% dv).

2 Carbohydrate Servings.

Exchanges: 1 fruit, 1 other carbohydrate, 1/2 fat.

Easy Greening: Water Bottles

It is estimated that Americans will drink more than 30 billion single-serving bottles of water this year. Since these bottles are non-returnable, two million tons worth of that everlasting plastic will end up in landfills–and roads, and beaches, and streams. Refilling used plastic water bottles offers a number of safety risks; so just how are we supposed to responsibly quench our thirst on the go?

Plastic water bottles are non-returnable and since they are generally used away from the home they rarely see the inside of a recycling bin. Most water bottles are made of polyethylene terephthalate (PET) and have a lower recycling rate than any other common packaging materials, according to a report by the Container Recycling Institute (CRI). The quick solution many have adopted is simply refilling plastic water bottles from the tap—but alas, these bottles are not made or regulated for reuse and quite possibly don’t have the physical characteristics required to be safely reused.

Along with the possibility of bacterial contamination is the risk that PET is likely to leach some ugly little phthalates (known hormone disrupters) into your water. Harder polycarbonate (PET 7) bottles, like those used by hikers, can leach a known endocrine disruptive chemical, bisphenol-A (BPA), according to research published by the journal Current Biology.

Solution: Get yourself a nifty eco-friendly, safe, reusable water bottle. Look for one made from aluminum or stainless steel, inert materials that have 0.0 percent leaching. Fill it up with filtered water from your tap, and you’re good to go. Is it as convenient as buying a frosty plastic bottle of water when your thirst summons? No. But will it save you money, protect your health from leaching toxins, and make the planet a better place? Yes! So go ahead, quench in peace…

Sigg Swiss Engineered Water Bottles

Klean Kanteen

Have an Herb-tastic Dinner!

Tonight at dinner, how about using some fresh parsley or cilantro? These herbs not only make meals extra tasty, they also have incredible health benefits! The leaves, seeds and essential oils all have different ways to boost your health, such as reducing levels of cholesterol, fighting against free radical damage and more. For today's Daily Action, add some green to your plate by using parsley or cilantro.

I'm Taking Action!

Create a Green Nursery

Healthy Product Recommendations for the Baby's Room

A New Priority for Parents

Taking toxic materials out of the nursery is becoming a top priority for new parents. Creating a green nursery just makes sense since your delicate little one will spend up to 17-hours a day in there! Consider everything your baby comes in contact with and choose your nursery furnishings with natural, organic materials in mind.

Use Non-Toxic Paints and Finishes

Before baby comes home from the hospital you can start preparing your green nursery. Painting should be done at least a month before the new addition arrives and it should be done by someone other than a pregnant mom. Avoid residual toxic chemicals found in typical paints and finishes by choosing Zero VOC or Low VOC options. Babies are particularly vulnerable to the dangers of Volatile Organic Compounds (VOC’s) found in common commercial oil and water based paints.

Using healthy non-toxic paints and finishes for the creation of an organic baby nursery is a must. The crib is your baby’s “home” and needs to be as pure as possible in every way. Choose real wood and natural finishes.

Choose Safe Flooring

You can be sure your baby will spend a lot of time on the floor, so stay away from new carpeting. Instead choose natural and hard surfaced flooring like wood (with a low VOC sealant), linoleum or cork. Hard surfacing is easier to maintain and less likely to trap potential contaminants than wall-to-wall carpeting. If an area rug is needed, be aware that VOC’s can be found in carpet backing, adhesives and the fibers themselves, as well as stain or water resistant treatments that have been applied to the carpet. Make sure to choose natural fibers and untreated options.

Choose Organic Baby Clothes, Organic Bedding and Natural Toys

Choose certified organic cotton that’s been untreated, unbleached, and unprocessed for bed sheets, baby clothes and toys your baby will use. Also make sure that colored dyes in the fabric have all-natural ingredients derived from nature’s plants and minerals.

Make sure your baby sleeps on an organic mattress that is free of dangerous flame retardant chemicals. Ours are made from certified wool, natural rubber and organic cotton.

In 2007, 12 million children's toys were recalled. Be aware of imported toys from China, which may contain lead, a neurotoxin. But that’s not the only toy hazard. Most toys sold in major toy stores are made from plastics. Plastic is a major contributor to indoor air pollution. There are many natural cloth and wood toys available on the Internet.

Use Safe Baby Bottles

There has been a lot of news lately about a chemical found in baby bottles, called Bisphenol-A. Bisphenol-A is a hormone-disrupting chemical considered to be potentially harmful to human health and the environment and is found in common plastic baby bottles. It has been known that scratched and worn polycarbonate feeding bottles will leach Bisphenol-A into liquids. Studies have been shown that very low levels of Bisphenol-A in a baby can cause behavioral effects like hyperactivity, and impaired learning. Make sure to use BPA free plastic baby bottles or glass bottles for feeding your baby.

Trust Your Senses

It may not always be possible to determine which materials are used in nursery products, or their safety, but there is one tool you have that you can rely on to evaluate any product—your nose. If the smell bothers you, it will bother your baby, so don’t put it in the nursery. Once you have a natural, organic, green nursery, keep it safe by using only natural and nontoxic cleaning products and pest controls.

Originally authored by Ron and Lisa Beres

Lisa and Ron Beres are Building Biologists,
Certified Green Building Professionals and
the founders of www.GreenNest.com.

Clean and Green Exercise

Originally posted by Annie B Bond. Excerpted from "Wake Up and Smell the Planet" (Skipstone, 2007), by Grist.org.

Even eco-types like us can be couch potatoes (though the couch is formaldehyde-free and our potatoes are organic and locally grown). But when the clock says 5:03 p.m. and the stress of your last meeting lingers on, nothing beats the satisfaction of a sweat-inducing, tension-releasing workout. (Well, that or a good stiff bourbon.) Still, popular modes of exercise come with their own set of environmental concerns, so educate yourself before dropping to give us 20 at the end of your busy day.

For the Fleet of Feet
Those of you whose post-work exercise routine includes an invigorating run may want to consider the implications of inhaling deeply—especially if you live and jog in an urban area.

Your chief outdoor foe is likely ozone, created when the chemicals in car exhaust and other emissions react to sunlight. It lurks mostly during the day, usually hitting its peak in the late afternoon and early evening, and lessens quickly as the sun goes down. Since traffic is usually lighter at night, and factories are likely to be spewing less, it’s likely that nighttime air is cleaner than daytime air. Of course it all depends on weather, geography, traffic intensity, the type of pollution, and so on. Some particulate matter can stick around for weeks, but in general pollution weakens with time.

If your schedule—or safety concerns—don’t allow for nighttime jogging, you still have options. Just pay attention to the local air-quality forecasts and keep a close eye on your body’s reactions as you run, especially if you have asthma or another respiratory condition. Try not to run on days or nights when the air quality is especially bad. If you simply can’t miss a day, ease up a bit: Walk instead of jog, jog instead of sprint.

As for other alternatives, you could create a gym with your friends by combining collective equipment. Or think about joining a local sports league—you get to exercise and socialize all at once. (And whether you win or lose, there’s always a reason to hoist an organic beer or two afterward.)

Low-Impact Exercise

• Walk or bike to work.
• Run up and down the steps of your local museum (just try not to sing the “Rocky” theme song.)
• Work in your garden.
• Do sit-ups while watching Animal Planet.
• Clean out your garage.
• Take your dog for a long walk.
• Chase your kids around the yard.

Advanced Workout

• Bike home from the market with panniers full of fresh food.
• Volunteer to lift sacks of bulk grains at your grocery (you never know).
• Join a group that clears trails in local hiking areas.
• Bench press your composting bin.
• Plant trees with a local arbor organization.
• Push a Hummer into a Prius car lot. Bonus workout: Engage in the ensuing scuffle (don’t forget to guard your face)!

Come On In, the Water’s … Probably Okay

We know some of you go to great lengths to achieve a weekly quota of laps at the pool. Perhaps you’ve noticed the scent of chlorine wafting off your skin for hours afterward and thought, “I stink of chemicals and my hair is turning brittle and green. Could this be harmful?” Well, perk up those swimmer’s ears as we dive into what we know about pools.

Chlorine is used to remove harmful contaminants from water, mostly because it’s
cheap (and because anyone who’s swum in a kid-populated pool is thankful for its mighty
pathogen-zapping powers). But when chlorine reacts with organic matter such as dirt and dandruff, a whole new family of chemicals results: Trihalomethanes (THMs), which hang around in the water and the surrounding air. Their concentration depends on water temperature and the amount of chlorine in the pool.

When swimming in chlorinated water, you have an elevated exposure to this group of chemicals, though the actual risks from such exposure are currently unknown. How long do THMs persist in the body? In the case of the most notorious, chloroform, the answer appears to be: not very long. The U.S. Occupational Safety and Health Administration has set allowable workplace chloroform levels for the standard work week at 50 parts per million. Most pool air will be at that level or higher, but you are only in the pool for an hour or so.

If swimming is your exercise of choice (and if you don’t do it all day long, every day), the associated chemicals aren’t likely to do you in. Be aware that outdoor pools and indoor pools with high ceilings are considered safer than those in low-ceilinged or otherwise tight quarters. Rest assured that swimming is great exercise—and you look totally hot in that Speedo.

Build a Compost Heap

Originally posted by Annie B. Bond Apr 22, 2008 7:00 am

Adapted from Four-Season Harvest, by Eliot Coleman

So often, the obvious solution is right at our fingertips, but
it looks so simple that we fail to notice. Generations of
gardeners have consistently come up with the same chain of
logic: A fertile soil is the key to growing garden vegetables;
compost is the key to a fertile soil. The first step in the
four-season harvest is learning to make good compost. It’s
not difficult. Compost wants to happen.

Pick a site near the garden so the finished compost will be
close at hand. Whenever possible, place the heap under the
branches of a deciduous tree so there will be shade in hot
weather and sunlight to thaw the heap in spring. A site
near the kitchen makes it convenient to add kitchen scraps.
Access to a hose is handy for those times when the heap
needs extra moisture. If the site is uphill from the garden,
the heavy work of wheelbarrowing loads of compost will have
gravity on its side.

Build the compost heap by alternating layers of brown
ingredients (such as dried grass stems, old cornstalks, dried
pea and bean vines, reeds, and old hay) with mostly green ones
(young, moist, and fresh materials such as kitchen wastes,
grass clippings, fresh pea vines). Begin with a layer of straw
about 3 inches deep, then add 1 to 6 inches of green ingredients,
another 3 inches of straw, and then more green ingredients.
The thickness of the green layer depends on the nature of the
materials. Loose, open material such as green bean vines or
tomato stems can be applied in a thicker (6-inch) layer,
while denser material that might mat together, such as kitchen
scraps or grass clippings, should be layered thinly (1 to 2
inches). These thicknesses are a place for you to start, but
you will learn to modify them as conditions require.

Sprinkle a thin coverage of soil on top of each green layer.
Make the soil 1/2 inch deep or so depending on what type of
green material is available. If you have just added a layer
of weeds with soil on their roots, you can skip the soil to the
compost heap has both a physical and a microbiological effect:
physical because certain soil constituents (clay particles and
minerals) have been shown to enhance the decomposition of organic
matter; microbiological because soil contains millions of
microorganisms, which are needed to break down the organic
material in the heap. These bacteria, fungi, and other organisms
multiply in the warm, moist conditions as decomposition is
initiated. If your garden is very sandy or gravely, you might
want to find some clay to add to the heap as the soil layer.
As an additional benefit, the clay will improve the balance of
soil particle sizes in your garden.

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