READER FEEDBACK REQUEST

By now I hope my mom and I are not the only ones who browse the wisdom of this blog, so  I ask you: what should I blog on next?
I would like to do a pieces on
apartment balcony gardening
making kombucha tea
using essential oils for pest control
navigating a health food store
raw diets for cats
kale chips: your next addiction
the low down on sugar: the best alternatives
my grocery shopping advice
and ultimately, whatever would interest you most. So suggest away!

Update (August 9th, 2010):With switching my blog over to blogspot I've lost a few great suggestions so I'd like to post their comments here.

1. 
   
   Rose Goertz says:

   July 31, 2010 at 12:10 pm

   to your balcony gardening you could add, my experiences with and what led to balcony composting.. enjoy reading these!
2. 
   
     Alexis says:

   August 1, 2010 at 2:05 am

   BAAAAAAAAH!
   - I JUST made my own cat flea spray using essential oils, and now I’m making a mosquito repellent using essential oils.
   - I keep getting the idea that I should switch the cat to raw.
   - kale chips are on my top 5 food list.
   How do our interests keep lining up and yet we don’t practice these things together?

   
   
3. 
   
   Alexis says:

   August 1, 2010 at 2:15 am 

   Can you do a post on worm-composting please?

Homemade Toiletries! You can too!

Toiletries are some of the Earth’s worst and greatest inventions. On one hand, I like the smell of a freshly showered person the same as the next guy (although my opinion on perfume and cologne may stray from the norm). On the other hand, the shampoos, conditioners and other cosmetic products we’ve come up with are a chemical stew of water pollution and body damage. SLS for example, a common additive in ‘foamy’ products like shampoo and toothpaste, has been proven by the NIH to cause severe, dangerous irritation and to be a carcinogen, and studies show that the liver cannot metabolize it, making it toxic in our system. Most conventional toiletries are unsafe for waterlife (that’s fish and other sea creatures) once we rinse it down the sink. Besides the offensive ingredients, it does seem excessive to spend what we do on making parts of our body smell nice, after all doesn’t brushing our teeth with a little baking soda do the trick in a pinch? Baking soda is a few cents per 100g last time I checked.
About a year ago I read a book called Sleeping Naked is Green (which I recommend to anyone) and it challenged me to give up some things in my life, including shampoo. After doing a lot of research online about how people go about making these “no-impact” or “footprintless” changes, I discovered homemade toiletries. And now I use them. I also share them, so here goes:

Photo by: Sarah Goertz

Shampoo can be made from 1 tsp baking soda diluted in a 500 ml squirt bottle full of water. To use simply squirt the mixture deep into the roots of your hair, then work in gently, and rinse out. You will notice over time your body becomes used to this new mild treatment and will produce less oil therefore making your hair less greasy naturally.
Conditioner can be made from diluting 1 Tbsp apple cider vinegar in a 500 ml squirt bottle full of water. Splash the mixture over your hair, concentrating on the roots, and rinse out. I’ve added a cinnamon spice essential oil to my mix for a nice scent. You will not notice the vinegar smell once you dry.
A mix face scrub can be made from fine sugar mixed with a carrier oil (like sweet almond or apricot kernel) and a nice smelling essential oil like eucalyptus or bergamont. I’ve used the same basic idea for a body scrub, substituting the fine sugar with a coarser sugar or ground coffee for a more intense exfoliation.
Remember, no matter what do you, reuse containers! A well cleaned shampoo bottle can make a nice home made dressing bottle. Am empty nail polish can be run through the dish washer and then filled with tea tree oil for a more efficient foot treatment if need be.

Update (August 9th, 2010): In the name of transparency I'll let my blog readers know that for the past week or so I've been challenging myself to use one bar of soap for all cleanliness activity (body wash, shampoo, face wash, toothpaste - yes, toothpaste) so if you check my shower there won't be a bottle of murky off-white brew. But fear not, apple cider vinegar has not seen its last days on my head and I continue to clean my kitchen with it! Much to Calvin's dismay!

Incredible Edibles: Tasty Forest Treats

I am writing this from a family cottage less than an hour north of Huntsville, Ontario. The combination of being in the back woods and having four days off work has my inner plant-hunter revved up and ready to gather.  The Muskokas boast beautiful tree cover, untouched lakes at every turn and a diverse forest floor made of soil and clay, covered in pine needles atop Canadian rock shield, making it the perfect home to many wild edibles and drinkables.

Plant-hunting can be as dangerous as it is rewarding. It is important to properly identify anything you intend on ingesting. This is where an edibles-walk with a professional herbalist may come in handy, especially in the case of mushrooms which can be deadly if poisonous. If a professional is not available there are always locale-specific books available at your library. In a survival situation, when starvation is a greater threat than a mild rash, you can test the safety of any plant by rubbing a tea made of its leaves on the outside of your lip. If no reaction occurs perform the same test with the dried leaves of the plant. If there is still no reaction, this indicates that it may be safe to eat, but begin in small doses.

Plants may be used in many forms. Some produce delicious fruits such as wild raspberries and Saskatoon berries. The leaves of a sumac plant are poisonous, but its berries can be steeped to make a beverage similar to pink lemonade when sweetened. Berries are naturally high in fiber, B vitamins and minerals.
Some wild plants will grow long leaves that can be incorporated into salads. Dandelion greens are slightly bitter but are highly diuretic and supportive to kidney and liver health. Its tea is a suitable substitute for coffee. Yellow oxalis or wood sorrel will give your salad a lemony punch but is quite acidic so less is more. The plant is hardy so harvest away.

The roots and young shoots of cattail are completely edible and make great roof thatching in a survival situation. White trout lilies flower in spring and stand about half a foot high. The tubers can be eaten only when raw. Milkweed was never a hit when I was a young forest wanderer, but culinary experts say it tastes great when battered and deep-fried. Of course if you can perform the easy task of identifying a sugar maple tree, its sap can be boiled down to 1/40^th the volume to yield a sweet and uniquely Canadian syrup.

My personal favourite use for wild plants is herbal tea. Use one teaspoon of a dried leaf or two Tablespoons of the fresh leaf for each cup of water. Pour the boiled water over the leaves in a non-metal container and replace the lid. Steep for ten minutes. If tea is ever too bitter add a splash of lemon or a touch of honey, or re-brew using a steeping time of only three minutes. Some fantastic teas include:

Balsam fir and other pines: these produce needles that make a delicious tea. Do not place the needles in boiling water, rather water just off the boil, as bitter compounds will be extracting making the tea unpleasant. The balsam looks very similar to a hemlock which isn’t a problem because hemlock makes an equally tasty brew.

Burdock: The root of this plant can be made into a detoxification elixir. It is one of the herbs used in the Essiac and Floressence cleansing tonics made famous when a Canadian nurse was shown their cancer fighting abilities by an Aboriginal tribe.

St. John’s Wort: Easily identified by its characteristic yellow flowers, it is an effective treatment for depression and anxiety. If enough is harvested it will make a pleasant juice.

Sweet gale: The leaves of this Central Ontario native can be made in a dream-inducing tea. It grows at the water’s edge and can be picked in July and early August. The shrubs grow up to six feet tall and have a wonderful scent, often used as a bug repellant. I am off in search of this gem this morning.

Other plants that have pleased me with their tea-making qualities include anise, chamomile and all varieties of mint, with wintergreen being the greatest.

Please note that you, and only you, are responsible for being sure which plants, and what preparation methods, are safe.

The Yoga Virgin's How to Guide

The world is becoming more aware of yoga every day. Finally North Americans are embracing this ancient form of mental and physical exercise accepted by Eastern medicine for centuries. Just a list of the health benefits could make any one interested, but perhaps the idea of attending your first class – especially alone – could be daunting. Here is my quick guide to attending your first yoga class:

Photo by: Sarah Goertz

1. Find a studio that fits your needs. 
 It is always a great idea to “shop around” and try studios in your area but for your first time it is a good idea to find a place in the ballpark of what you’re looking for, so as to not be too surprised. Hatha yoga is what North Americans typically associate with the word yoga. It is mainly a physical practice, involving a combination of poses (asana), breathing (pranayama) and meditation. Raja yoga is somewhat similar, with more focus on meditation. Ashtanga yoga is typically faster and incorporates flowing from one pose to the next, rather than staying in one and focusing on it. Vinyasa means breath-focused and may use sun salutations as the main set of poses to match with breathing. Iyengar is all about alignment. It may require holding poses for long period of time and may use various props to do so. Bikram yoga is what we know as hot yoga and is done is high temperatures to encourage detoxification and deep stretching.

2. Call ahead and ask about preparation. You may need to bring your own mat or arrive early. It’s good to know this before you get there.

3. Wear comfortable clothes that will cover you in many positions but not make you too hot. You will not wear socks or shoes to practice. Tying long hair back may be good too however a pony tail might irritate you in some poses. I think a side braid works great for me. Deodorant is also handy.

4. Bring water.

5. Meet the instructor before class begins. Tell them it is your first class. Let them know if you have any health concerns. Instructors should be knowledgeable, understanding and comforting. If you are nervous about class and they don’t work to make you comfortable, it might not be a good fit.

6. Have an open mind and enjoy.

Iced Coffee

I often credit my morning coffee as one of the five things that keep me alive – followed by oxygen, quinoa, sleep and playing acoustic guitar. However, sometimes a hot beverage is just not an option. Imagine lounging beside the pool with a freshly steamed cappuccino or finishing off a lengthy bike ride through the forest with a mouthful of piping java from your BPA-free water bottle. With all the latest studies pointing toward your essential mug of joe being fantastically more healthy than harmful, it is time to master the art of iced coffee.
Coffee gained its unfortunate bad rap from a class of compounds it contains called diterpenes. These oils can cause detriment to a drinker’s health through the elevation of LDL cholesterol levels. The good news is, diterpenes are only present in unfiltered coffee – that is, coffee brewed in a French press, Italian moka pot or an espresso machine. Your classic home drip method using a paper filter will not have any unwanted effects on your cholesterol levels.

Now that you can rest easy about your favourite backyard drink, it is time to prepare a glass of it. A good, dark-roast coffee will be best. Some coffee lovers swear by a citrusy or fruity blend, others will only brew something nutty and chocolately. The nice thing about finding out which blend is best for you is that it takes weeks – sometimes years – of experimenting, or a long talk with your local good-looking barista. Beans taste particularly good when they are freshly roasted and freshly ground. Once your selection is made you will need to locate a glass mason jar or any similarly-sized container with a tightly fitted lid. Fill this to the brim with ice cubes.

Photo by: Sarah Goertz

Iced coffee is a funny thing. As every person’s taste is so different (black, regular, double-double, Tim Hortons has practically invented a language) an iced coffee recipe is more of a road map than it is a specific set of directions. You choose your own path to the final destination which is, of course, pure bliss.

Unless you choose to chill your coffee in the refrigerator (and really – who can wait that long when the jones for coffee hits?) you be adding ice cubes and this means diluting the sacred brew. For that reason, iced coffee is brewed at double strength. This means different measurements for different people, depending how strong you like your coffee. When I drink it hot I use a scoop per cup, so this means two scoops per cup when making iced coffee. As soon as the machine stops dripping it is time to assemble.

A sweetener of your choice is the first addition. If it is easily dissolved in cold liquid, i.e. agave nectar, syrup or an alcoholic liqueur, the sweetener can be added directly to your mason jar filled with ice. A sweetener like honey, white sugar or sucanat will appreciate being added to the coffee while it’s still hot for optimal dissolving, then pour the liquid over the ice. Start with a teaspoon per cup and add more to taste. Stop with an inch or so to spare at the top. You will fill this space with milk and, yes, this opens up another expanse of options. Whole milk lends a creamy texture, half-and-half even more so. Rice, soy, hemp or oat milk will do the trick but may dull in comparison to the delicious flavour of almond milk added to the mix. Whatever your cereal-juice of choice, it should complete your mason jar’s contents and, with lid in place, it is time to shake everything together. Pour this tempting, beige beverage into a tall glass, or drink directly from the mason jar if you are now salivating as much as I am.

There you have it. Coffee may top most ‘foods-to-avoid’ lists but if the research shows that I am in the clear, I will keep these life-sustaining beans close to my heart – and lips.

Reefer Pancakes

In the world's most quotable movie behind Monty Python, Superbad, the special features showcased a sketch in which a few funny celebs pretended to be passengers in a cop car ranting about what came to their improv mind. Justin Long of Live Free Die Hard fame was one of them and rambled on about something to do with reefer pancakes. It stuck with me (and evidently my sisters too; we text each other the phrase quite often and it hasn’t stopped being funny yet.) In my recipe I substitute hemp seeds for the real deal, but feel free to be creative.

Chef Michael Smith’s chase phrase lately has been “cooking… without a recipe.” I like to take that one step further and do some baking without a recipe now and again. No pun intended if you get the reefer reference. I’ve always believed strongly in free-flow baking, never over-measuring or focusing too much on one cook book’s recommendation. It has been drilled into my head the same as it has yours “cooking is an art, baking is a science” but I haven’t touched baking soda to a teaspoon in five years and none of my treats end up in the trash. The key is to have an idea of proportions and ratios, and then go from there. If I think honey would taste better than brown sugar in a brownie recipe I literally make the switch with no hesitation.
Here is how I make reefer pancakes.
In a bowl mix together

Between 1 and 2 cups of any flour
A few spoonfuls of baking powder
Sugar – maybe, maybe not
Pinch of salt
Between 1 – 2 cups of milk, probably more than the quantity of flour or else the batter will be runny and more crepe-likely
An egg
A bit of oil
A handful of hemp seeds
Any other stir ins: spices (cinnamon, nutmeg, allspice), cocoa powder, fruit…

Then I do the obvious and fry them in a pan.
This morning I topped them with a sauce I made by simmering a squirt of honey, a handful of flour and a huge container of freshly picked black raspberries from the garden behind where I work. It was a much deserved treat as my arms are still full of scratches and the customers are starting to think I’ve been attacked by a dog.
When you can learn to whip things together on a whim, with no concern for correctness, I believe you empower yourself to be a healthier eater and one that is more free to eat ethically based on your own individual opinions.  If I believe avocado is a healthy fat and I am not worried about the long distance it must travel to be eaten in Canada, I could mash that baby into my pancake recipe without worry. Perhaps I would make it fully savory and grate sweet potato in. If I am strictly off of wheat, I would use spelt flour – who cares? For that matter make the recipe entirely with hemp flour. And hemp milk. It’s your choice – see how that works?