Diet Changes

I’ve made more dietary changes than usual these first months of 2023…challenging myself to eat healthier. I am not entirely settled into my ‘new normal’ and realizing that, now that I’ve have succeeded in a few changes, my confidence for changing more is growing. The overarching theme for the changes is eliminating foods that are heavily processed (ones that include heavy metals or ingredients that seem to cause digestive problems first).

The changes I’ve already made –

I moved from Lactaid milk to soymilk when it seemed that the Lactaid was not completely resolving my lactose intolerance. The soymilk was better, but I still sometimes felt bloated. I discovered that all the soymilks that provide calcium also have gellan gum which can slow digestion in some people. All the soymilks I found that did not include gellan gum, did not have calcium. So – I am back to the ‘no milk’ situation and taking supplements to get enough calcium (since I don’t get enough in my diet).

I was using stevia for sweetening my hot tea when the research about erythritol came out…discovered that the packets I was using had erythritol as the first ingredient! The packets in my pantry were thrown away and I didn’t replace them. Right now, I am using honey if I want my tea sweetened but usually don’t need anything.

I started looked at my supplements and discovered that all the chewables have sugar of some kind (usually sugar alcohol or artificial). I have finished my supply of those supplements and bought capsules or tablets instead. Also – I noticed that chewable calcium supplements not only had sweeteners…the also contained talc (which is not something I want to eat either).

Diet Pepsi has been my soft drink of choice for a long time. I have cut back…sometimes stopped completely…but have always started up again. This time I am more serious about avoiding it completely. Aside from the health benefits, stopping has reducing the volume of our recycling! An element of self-discovery: just stopping is easier than gradually tapering when it comes to habitual food choices.

My 1st breakfast has been dark chocolate for years. The recent story about lead and cadmium in dark chocolate was an unpleasant surprise. My brand of choice was high in cadmium and had enough lead to be problematic for eating on a daily basis. So – I ate what I had and will not buy more. A positive aspect to eliminating this habitual food was that my 1st breakfasts have a bit more variety now…and usually include chia seeds (1 tablespoon in water to make swallowing supplements easier and provide a good amount of omega-3 oil).

Bread in the grocery store often has a lot of ingredients that don’t sound like food at all. Presumably most of them are preservatives. I found an organic brand that had ingredients that I recognize…the same ones I would use at home if I took the time to make bread…and won’t buy anything else from now on!

I’m not sure what the next round of changes will be; my focus is to let these changes become established as my ‘new normal’ as I gradually hone my diet toward healthier choices.

Gleanings of the Week Ending September 26, 2020

The items below were ‘the cream’ of the articles and websites I found this past week. Click on the light green text to look at the article.

Closing the Racial Inequality Gaps – Citi Global Perspectives & Solutions – The report (summarized by NPR in Cost of Racism: US Economy Lost $16 Trillion Because of Discrimination, Bank Says) details the analysis  done by Citi that calculates the economic impact of racism….and thus puts a value on proposed government and individual actions to close racial gaps.

Top 25 Birds of the Week: Birds in Flight and Bird Interactions – Double the bird photos this week!

Infographic: Dialing Down the Glitz | The Scientist Magazine® - The mechanism that makes dramatic sexual dimorphism in some finches.

How vitamin C could help over 50s retain muscle mass -- ScienceDaily – Another reason to eat Vitamin C rich foods (and take a supplement when that is not possible).

A guide to natural sweeteners – in C&EN – Compound Interest – A good summary of the chemistry behind natural sweeteners. I am enjoying the stevia leaves I am getting from the CSA’s cutting garden right now – building up my supply a little every week of dried leaves and stems to enjoy even after the cutting garden ends for the year.

Schooling is critical for cognitive health throughout life -- ScienceDaily – Boosting cognitive skills early in life not only expands career opportunities and provides progressively higher salaries…it also pushes back the point at which age-related dementia begins to impact a person’s ability to care for themselves. Education is a good long-term investment for everyone.

Study Tracks Geographical Gene Flow and Ancestry in the US | The Scientist Magazine® - Beginning to get deeper genetic studies that might translate to better understanding of risk of disease across sub-populations within the US.

Scientists use fruit peel to turn old batteries into new -- ScienceDaily – Recycling metals from lithium-ion batteries with food waste…an example of the types of processes we need to develop for a circular economy (zero waste).

Hike in Walnut Canyon – A short video of a special place. I first visited in 1971 in the winter. It was memorable. Maybe I’ll go again after the pandemic is over; it’s high enough elevation I’ll make sure I am acclimated before I hike the trail to see the cliff dwellings up close.

The Undoing of US Climate Policy: The Emissions Impact of Trump-Era Rollbacks – Many young people see climate change as a high priority for the government to address….so do I. This research shows that the actions of the last few years have moved the US in the wrong direction. I usually prefer to focus on solutions and what individuals can do….but the government has a roll to play and, right now, it is moving opposite of the way needed.

Unique Activities for Yesterday:

Letter sweater. I found my 50-year-old letter sweater (academic…not sports) from high school when I cleaned out the coat closet. It still fits! It’s a little chilly today and I am wearing it. I took the letter off years ago but the flap in the pocket has my name embroidered on it. One of the buttons aged differently than the others – looks reddish rather than black. I’ll wear it as a basic black cardigan (with the odd button) in the fall and winter. I made a small pile of some other things in the closet to give away. My pile is big enough now that I am scheduling a pickup from my front porch!

CSA Bounty – September 2020

Fabulous fall veggies. Our shares have been full of them all month.

This week we got

• The last of the tomatoes (green) which I have ripening near the kitchen window,

• The first butternut squash and sweet potatoes (both on the large side),

• Maybe the last of the shishito peppers (I picked a few snacking peppers in the cutting garden),

• And the fall staples of potatoes, cabbage, lettuce, garlic, hot peppers, and kale.

I love the orange veggies (squash and sweet potatoes) and will probably use them for custards or hearty soups…although I like sweet potatoes grated and used in salads and stir fries (as I would carrots). I might have to cook them and then freeze portion sizes since their size is overwhelming to eat in one week!

I cut stevia in the cutting garden and have it drying on the counter. I’ll use it to sweeten pots of hot tea – maybe I’ll have enough to use for the remainder of 2020.

There were still a few flowers – more on those in another post.

Unique Activities for Yesterday:

Sweeping acorns and oak leaves. The driveway was covered again. I noticed a squirrel sniffing the acorns and maybe taking a few….there are way too many acorns to rely on the squirrels to do the clean up! I swept the driveway and then the gutter in the street which filled the wheelbarrow. The load made a nice addition to my compost pile (lots of browns to overwhelm the few ‘green’ kitchen scraps I have.

I am discovering joy in everyday activities….that might be considered chores. The clear driveway plus the knowledge that I’ve kept the acorns and twigs from clogging the storm drain are two positives for the day!

September sunrise. I always do the grocery shopping early and this time I was on my way to the store before sunrise. I stopped at the CSA turn out to take a picture. It was a great way to start the day.

Mini-clover. The clover is filling in the bare spots in the yard and is still short enough that the mower doesn’t touch it. So far – it had worked better than our attempts to overseed with grass seed. We’ll see what happens over the winter. I hope we’ll still have enough warm days that it will grow a bit more and be firmly established before the first frost.

Fall in the Cutting Garden

Flowers are not the only thing I get from the cutting garden at my CSA (Community Supported Agriculture). I like getting extra basil and stevia as well. A few leaves of stevia in pots of tea give it just enough sweetness…and basil provides another flavor in my smoothies and stir fries. Both plants are about ready to go to seed. There are only a few stevia plants, but it seems I’m the only one going back to that part of the garden.

Next to the stevia were some big feathery plants that I glanced at just as I was cutting the stevia. There were two caterpillars!!!! I knew the type they were from several years ago when I had some black swallowtail caterpillars on a parsley plant in a pot on my deck.

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As I walked to the end of the row where the sign that identified the plantings was located, I saw another caterpillar.

It turned out the plant was fennel! When I got home I did some research (I am old enough to remember having to go the library for references we now have with a simple search on our home computers!) and it is listed as a food plant for black swallowtail caterpillars! I also learned that the fennel seeds are edible and will harvest some of the seed heads on the plant next week. The leaves are being eating by caterpillars but otherwise the plants look ignored by other CSA folks.

The compost pile to the side of the cutting garden was very colorful. I guess some of the tomatoes and squashes had animal bites or got overripe before they could be picked/distributed.

Of course, I got the usual fresh flowers. They are bracketing the red maple seedling this morning. I still have 2 kombucha bottles with flowers from the previous week as well.

Unique Activities for Yesterday:

Frog in the street. I start out for my grocery shopping before 6:30 AM and these days it is still dark at that time. This week it was wet which might have also made it seem darker. After I passed the recycle truck heading further into the neighborhood, I saw a frog (in silhouette) hoping across the street toward the neighborhood pond! I stopped…to give it time to get across.  

Butterflies in the Cutting Garden

I took a few minutes when I was in the CSA’s cutting garden this week to photograph some butterflies. The first one is a battered Eastern Tiger Swallowtail (dark morph) on a sunflower. I always try to check to make sure it’s not a Spicebush or Black Swallowtail. This one has dashes on the edge of the forewing (instead of spots)….which distinguished it as the dark morph of the Tiger Swallowtail.

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There were skippers all over the cone flowers.

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I took a series that shows the proboscis in different positions…and why they stay for such a long time on one cone flower (there are a lot of places to find nectar)!

Aside from cutting some flowers, I also cut stevia. I chop it up to steep in tea….a nice light sweetness for the whole pot. I don’t think very many others know where it is because the plants don’t look like they’ve been snipped much. Their loss…my gain!

By the time I finished the bit of cutting and photography in the mid-afternoon sun, my mask was becoming decidedly uncomfortable. I appreciated the air conditioner in my car for the short trip home.

Unique Activities for Yesterday:

Grocery day. Every time I shop, I realize I am becoming more accustomed to shopping every other week rather than weekly as I have for my whole life until this pandemic. I’m now beginning to think that I’ll stick with the less frequent shopping from now on. It takes a little more planning, but the benefits are reduced time for shopping and I seem to be spending a bit less (maybe because I am planning better). My grocery store is not that far from where I live – so halving the gas/electricity for the commute is not saving much – although it could add up over time. Overall – this may be a pandemic habit worth keeping!