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Shopping, Cooking, Baking

Green Clean Your Kitchen – On The Cheap!

March 29, 2011 By Penny Klatell, PhD, RN Leave a Comment

Green It Up!


After a long – very long – and very harsh winter, it’s finally Spring. It even feels as though my house wants to take a deep breath of fresh air. We’ve been shut up indoors for so long – and so have our homes – gracefully taking in all of our cold germs, cooking odors, pet smells, deicing salt and mud, and every other remnant of our cloistered winter existence.

It’s Time For Spring Cleaning

The whole idea of Spring cleaning – the annual cleaning of your house from top to bottom in the first warm days of the year — is supported by many cultures. For example, for the past 3,500 years, observant Jews have done a thorough “spring cleaning” of their homes before the Passover holiday begins. It is traditional In Greece and other Orthodox countries to do the same before or during the first week of Lent – which is also called Clean Week.

In the spirit of greening and cleaning here are some environmentally sensitive suggestions to green and clean your kitchen whether you cook at home or feast on take-out. You eat well, so why not treat your kitchen and the environment well, too!

White Vinegar, Lemon, Salt and Baking Soda

So many petroleum based cleaning products can cause potentially serious health and environmental issues. Why not use natural, inexpensive, and safe wonder cleaners like white vinegar, lemon, salt, and baking soda?

I use white vinegar in water all of the time to clean my kitchen counter tops, stove, and even my tile floor. It cleans beautifully, is nontoxic, and smells like vinegar — not some nostril assaulting chemical mixture. Although some suggest using equal parts of water and white vinegar, I’m not so precise. I pour some vinegar and water in a spray bottle and keep it under my sink to use when I need it. Actually, vinegar and fresh lemon juice often serve the same purpose — but lemon has a citrusy scent that some people prefer.

For tougher stains, try making an all-purpose, non-toxic, stain-busting paste out of a mixture of vinegar and baking soda mixed with a little water. Baking soda, even on its own, is a great food-safe, odorless, and mildly abrasive green cleaning product and can be used just about everywhere (although not on waxed or easily scratched surfaces).

It’s great for cleaning up spills in the oven, on the stove-top, and for cleaning pots and pans when you forget to stir and let something burn the bottom of the pot. For oven spills, make a paste of baking soda and water, let it sit on the on the spill overnight, and scrub in the morning.

If you get to a spill – either in the oven or on the stove – right away, cover it with salt, let it sit for a few minutes, then wipe. The salt will absorb the liquid and is really good for absorbing grease and oil. Use salt to clean your coffee pot – just add 2 to 3 tablespoons to the pot and bring it to a boil.

You can also clean metal with a mixture of salt and lemon juice. My Uncle Charlie taught me this. Greeks make a New Year’s cake with a coin hidden in it. To clean the coin, Uncle Charlie would let it sit in a mixture of salt and lemon juice then rinse it and wipe it dry – something I do to this day. Aside from random coins, try it on your pots, pans, and appliances.

Then There’s The Red Wine Someone Spilled On The Carpet

Something really good to know is if a colored liquid, like red wine, spills on your carpet, dab up what you can with paper towels or a clean cloth and then cover the spill with salt. When it dries, vacuum it up. A friend taught me this when someone spilled red wine on my brand new light colored carpet. She calmly assured me that her Dad was in the carpet business and to go get the salt and dump it on the spill. Trust me, this works!

The Dishwasher As A Green Tool

Amazingly, a dishwasher uses half the energy, one-sixth the water, and less soap than if you wash dishes by hand. A report from the California Energy Commission says that you use, on average, 37% less water with a dishwasher than if you did dishes by hand under a continuous stream of water. But, if you fill one sink or basin with water to wash dishes and another to rinse rather than letting the water run, you’ll use half the water of a regular dishwasher.

And, one more plug for vinegar: using vinegar in the rinse cup of your dishwasher is an economical and environmentally friendly alternative to other kinds of rinse aids.

Filed Under: Food for Fun and Thought, Shopping, Cooking, Baking Tagged With: baking soda, dishwasher, food for fun and thought, green cleaning, kitche, kitchen cleanliness, lemon, red wine, salt, Spring cleaning, vinegar

Is Your Cooking Costing You Money?

March 24, 2011 By Penny Klatell, PhD, RN Leave a Comment

I thought I knew a lot about efficient cooking, but some of this info surprised me.  It seems that my family is throwing more bucks at the electric company than we might have to.  In the spirit of the greening up – yea, it’s Spring – here’s some great tips for more efficient cooking.

Easy Ways To Save Some Money In The Kitchen

The easiest and most effective way to save money is to use energy-efficient cooking methods.  Here’s how:

The Stove:

  • Make sure you match the size of the pot to the size of the burner. On an electric stove using a 6 inch pot on an 8 inch burner wastes more than 40 percent of the heat from the burner.
  • Cover your pots and pans with tight-fitting lids during cooking to keep the heat in. A covered pot comes to a boil more quickly which reduces cooking time, using less energy.
  • When you buy pots and pans, look for flat-bottomed cookware that is made out of highly conductive materials like copper or cast iron.

The Oven:

  • Ovens are not usually the most efficient way to cook – a microwave is far more efficient (see below).  
  • Preheating is somewhat prehistoric since many newer ovens heat up very rapidly.  Often, preheating is not necessary, although it does depend on the recipe – especially for most baked goods and soufflés.
  • Turn the oven off five or ten minutes early, and let dishes finish cooking in the residual heat. (Ditto for food cooked on an electric stove top.).
  • Try to keep the oven door shut as much as possible.  Every time you open it the temperature drops about 25 degrees.
  • Ceramic, glass, and cast iron bakeware retains more heat so things cook more quickly.
  • Capitalize on your oven and its heat. Cook more than one thing at a time. If you’re cooking something small, use a toaster oven or microwave to save energy – especially if you’re reheating.

The Microwave:

  • Microwave ovens are a very efficient way to heat and cook food. Cooking energy is reduced by as much as 80 percent when you use your microwave for small portions.
  • On average, you can reduce your energy consumption by two-thirds if you cook in the microwave rather than on the stove (even if it’s gas). You’ll also help keep the kitchen cooler, a bonus in the summer.

The Pressure Cooker:

  • Don’t forget about pressure cookers.  They are also highly efficient.
  • Because pressure cookers cook food at a higher temperature, they can reduce cooking time by up to 70 percent and energy consumption by as much as 50 to 75 percent.

For more about “green cleaning”  check out my latest Eat Out, Eat Well newsletter article at:

http://conta.cc/igunsm

Filed Under: Food for Fun and Thought, Shopping, Cooking, Baking Tagged With: cooking, energy efficiency, food for fun and thought, green cooking, kitchen, microwave, oven, pressure cooker, stove

Does Clean Eating Mean Making Sure You Wash Your Veggies?

March 22, 2011 By Penny Klatell, PhD, RN Leave a Comment

What Is Clean Eating?

Clean eating is about wholesome and natural food – food that isn’t full of chemicals, preservatives, additives and isn’t processed and/or refined.

Clean eating is healthy eating. All of the whole, natural, unprocessed foods in a clean diet are chock full of vitamins, minerals, fiber, and other nutrition that will help you control your weight, blood pressure, blood sugar, and cholesterol, and other markers important for good health.

What To Do

To eat clean, the April 2011 edition of Environmental Nutrition lists seven basic behaviors:

  • Eat fresh, uncomplicated, whole food – and choose it in its natural state.
  • Eat smaller meals – perhaps three small meals and two snacks each day instead of behemoth portions.
  • Eat good carbs  — keep the healthy carbs like veggies, legumes, whole grains, and fruit in your life – and ditch the processed and refined ones like the “whites”  (sugar, flour, rice).
  • Incorporate healthy fats like the monounsaturated fat in olive oil and nuts and cut down on the saturated fats found in dairy and animal products and the trans fats in processed baked and fried foods.
  • Eat high quality lean protein like fish, chicken, turkey, lean meat, and low or non-fat dairy.
  • Make water your beverage of choice.
  • Move your body.

By the way, you do need to wash your vegetables – and fruit.  Wash them really well in plenty of plain water.  No need for detergents or fancy vegetable washes.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Manage Your Weight, Restaurants, Diners, Fast Food, Shopping, Cooking, Baking, Takeout, Prepared Food, Junk Food Tagged With: activity, carbohydrates, clean eating, eating habits, eating plan, food prep, fruit, monounsaturated fat, protein, vegetables, water, weight management strategies

A Healthy Eating Lesson On The Subway

March 15, 2011 By Penny Klatell, PhD, RN Leave a Comment

New York city, uptown #2 train, Saturday night.  Not too crowded, most people are wearing their subway stares – avoiding eye contact, eyes glazed over, ipod earbuds in place, bodies rocking with the motion of the train.  My trip isn’t long enough to pull out something to read, so I start to scan the ads that run above the seats– something I’ve entertained myself with since I was a little kid.

One whole side of the subway car I was in was filled with posters for New York City’s “Are You Pouring On The Pounds” campaign — aimed at teaching people to reduce their sugar intake (and lose or keep off weight) by cutting down on sugary drinks. It also encourages New Yorkers to drink water, seltzer or low-fat milk instead of the sweet stuff.

The posters are filled with liquid pouring out of bottles of soda, “sports” drinks or sweetened iced tea and turning into blobs of fat as it reaches the glass. Large graphics leave you with no doubt about the number of teaspoons or packets of sugar in each drink — or the total amount of liquid sugar that you could drink daily – as shown in the photo above.

For example: a 20 ounce bottle of soda is equivalent to 16 packets of sugar and a 32 ounce gigantic size cup – the kind so popular in movie theaters, gas stations, and arenas — contains the equivalent of 26 packets of sugar.

Do You Forget To Count The Calories You Drink?

It’s hard to overeat without noticing it. But, many people who gain weight — and can’t figure out why — forget to include the calories in what they drink.  Sugary drinks can add hundreds of calories and they don’t even make you feel full.

On average, Americans now consume 200 to 300 more calories each day than 30 years ago, with nearly half of those calories coming from sugar-sweetened drinks. A survey of adult New Yorkers shows that more than 2 million drink at least one sugar sweetened soda or other sweetened beverage each day – often at 250 calories a pop. Teenagers who drink sugary beverages get an average of 360 calories from them each day.  (They’d have to walk 70 city blocks to use up that many calories.)

Some Facts

A teaspoon of sugar weighs about four grams and each gram of sugar has four calories – or about 16 calories per teaspoon of sugar. On average, Americans consume about 22 teaspoons of added sugar a day – the equivalent of around 350 calories.  (Added sugar refers to the extra, empty calorie, added sweeteners, not the sugar that naturally occurs in foods like fruit and milk.)

The quickest way to decrease some of that sugar is to cut down on soda and sweetened drinks.   Sugary drinks, including sweetened tea or sweetened water that claims to be healthy, account for about one-third of added sugars.

Eating large quantities of sugar can lead to obesity and health problems like diabetes and heart disease. The American Heart Association recommends a daily max of six teaspoons of added sugar for women and nine teaspoons for men.  That’s quite a bit less than 22 teaspoons Americans generally average.  Too many spoonfuls of sugar may create the need for medicine rather than making it easily go down!

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Manage Your Weight, Shopping, Cooking, Baking, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food, Travel, On Vacation, In the Car Tagged With: added sugar, calorie tips, calories, food facts, obesity, pounds, soda, subway, sugar, sugary drinks, weight, weight management strategies

Does The Label On The Front Of The Food Package Tell You The Whole Truth?

March 11, 2011 By Penny Klatell, PhD, RN Leave a Comment

I was recently helping a client learn how to interpret nutrition and ingredients labels of food products.  He clearly wasn’t thrilled at the prospect of spending the extra time to read labels.

It does take time.  But, you don’t have to do it for everything.  It’s particularly important to get a feeling for products that might have a laundry list of ingredients.

It’s also really important if something screams “healthy,” “loaded with fiber,”  “reduced calorie,”  “contains a day’s worth of nutrients,” and a whole host of other “you’ve got to buy me because I’m great for your health” claims.

 

Does The Front Of The Box Tell You The Truth, The Whole Truth, And Nothing But The Truth?

There just might be a kernel of truth surrounded by a great big blob of calories, sugar, chemicals and other stuff.

My client pulled out an Oats and Chocolate Fiber One Chewy Bar that his wife had bought for him.   She thought that with140 calories per bar and a label emblazoned with “35% daily value of fiber,” it must be a good snack.

The Facts

According to the nutrition label, each bar has 140 calories, 4 grams of fat (1.5 grams are saturated fat), no cholesterol, 95mg of sodium, 29 grams of total carbohydrates (9 grams of which are dietary fiber and 10 grams are sugars), and 2 grams of protein.

The calorie count isn’t bad, there isn’t too much sodium, there are 9 grams of fiber, but there are also 1.5 grams of saturated fat and only 2 grams of protein.

The ingredients label:  chicory root extract, semisweet chocolate chips (sugar, chocolate liquor, cocoa butter, soy lecithin, natural flavor), whole grain oats, high maltose corn syrup, rice flour, barley flakes, sugar, canola oil, glycerin, maltodextrin, honey, tricalcium phosphate, palm kernel oil, soy lecithin, salt, nonfat milk, fructose, malt extract, cocoa processed with alkali, baking soda, caramel color, natural flavor, mixed tocopherols added to retain freshness.

Hmmm:  It seems that eight ingredients are sugars or forms of sugar:   # 2 (semisweet chocolate chips), 4 (high maltose corn syrup, 7 (sugar), 9 (glycerin), 10 (maltodextrin), 11 (honey), 17 (fructose), 18 (malt extract).

Not only are there a whole lot of ingredients for a 140 calorie bar, there sure is a whole lot of sugar.  Nine grams of fiber may be 35% of the daily recommended amount of fiber, but this bar is filled with sugar – 8 of its ingredients are sugar and this measly140 calories is using up a full 10% of the recommended daily value of sugar for a 2000 calorie diet.

 

What Do You Think?

The 35% of your daily fiber label on the front of the package is true – BUT – with this much sugar, 1.5 grams of saturated fat and only 2 grams of protein, is this a healthy food?

 

 

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Shopping, Cooking, Baking Tagged With: calories, diet, food facts, food labels, ingredients label, nutrition label, snacks, sugar

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