Green Tips from The Coal Miners Daughter - Tip # 2 - Your Garden

Agent 004's latest tip...building your own garden.  Are you ready to make the change to growing your own veggies?

Now that you know how to water your garden let’s talk about building one.

First things first. Do you know what your soil is like under that beautiful grass you have growing? More than likely clay. I have lived in Indiana and Texas and have had to do a raised bed in both cities because you just cannot grow on clay.  I know that there are one or two of you that will tell me otherwise and I think it is great that you can grown right into your ground I wish I had your soil.

I know you are thinking …Well Sarah, what do I use to build my garden?? I have some thoughts on this and some facts to go along with it. This year when designing my garden I have decided to go with a plastic raised bed kit from Menard's http://www.menards.com/  each kit was $70 and allows you to build either a 12 inch high bed that is 4 foot by 4 foot or you can build 2 six inch high one and so on. Now this is not something that I would choose if I was in my “forever” home but this will work for the next few years. I will fill this with organic topsoil and back fill with some organic mushroom compost. If I was however in my forever home I would be using 2x12x12 cedar. Why? You do NOT want to use pressure treated lumber… more on this in a minute. So your options most of the time for untreated are Pine and Cedar. You use the Cedar over the Pine because the Cedar will last at least 10 years where as the Pine you are only looking at 3-5 years at best. You use the 2 inch thick because the one inch will split within a year and you will be back in the same boat.  The average cost of a 12x6 foot raised bed in Cedar will be about $200, but you will have this garden for a long time to come. In short, plastic for short term, Cedar forever.

OK, so why no treated wood??? Here is a great article about the process and what happens to your wood over time http://www.finegardening.com/design/articles/pressure-treated-wood-in-beds.aspx  The article basically says that what they treat the wood with can leach into the soil and cause it to become very toxic and causing the veggies in your new garden to become toxic as well. NOT GOOD.

When you go to build your garden talk with the people at the store you go to. Ask them about what they recommend. They have a ton of knowledge and would love to tell you all about what they do.

Next week… veggies in your garden….

Sarah, 004

The Good, The Bad & The Ugly - Farm Fresh Delivery

So…we’re talking about the good, the bad, and the ugly, huh?

Well, how about some more good?!

I love fresh produce but if it’s not organic, I don’t even bother (thanks dad, I’m finally listening).  The closest grocery store to my home is a 5 minute walk and is attached to my neighborhood.
However, when it comes to buying fresh fruits and veggies, they don’t get my business.

(Wow, maybe I should include them in my next “bad” segment?)

Their organic section is comparable to the size of the smallest bathroom in my home.
And to top it off, it’s OUTRAGEOUSLY priced. I’m not talking ‘a little bit extra’ I mean double and sometimes triple the cost per item.

The Farmer’s Market in Zionsville doesn’t open until late May, so what’s a healthy person to do?
Well, until recently I was driving about five+ miles to Trader Joe’s.  But now? I am hooked up with Farm Fresh Delivery (available in Indianapolis and Cincinnati). www.farmfreshdelivery.com

Every other week fresh organic produce is delivered right to my door at a reasonable price.
And if I want more frequent deliveries, I just let them know. What’s better than this? I get to pick what goes in my bin!  The Monday before my Wednesday delivery I simply log in and  update the contents of my bin.  Everything from bananas, pineapple, and other fruits to fabulous shitake mushrooms await me! Usually I plan my week based on what will be in the bin. This week I’m anxiously awaiting the fresh basil for my Italian night.  They also have the most beautiful organic spinach I’ve encountered yet and it is going to make some great morning shakes…

The Farm Fresh folks leave the closed bin in a shady place on my porch and drop in the early evening when it’s cool.  They don’t just have produce, but that is mainly my reason for ordering as a vegan (they also have organic, grass-fed local meats).  I strongly encourage anyone who is interested in locally grown to support groups like Farm Fresh Delivery.

If you don’t live in Indianapolis or Cincy, do a quick web search for key words like “organic food delivery” and your city name; countless opportunities await you, assuredly!  We are supporting local, organic farmers AND putting the best in our bodies for a reasonable price. Who could ask for more? Oh, one thing I guess…great customer service.  Theirs is also top notch-you get a live body on the phone immediately and they WANT to help you.

Here’s to the good,
Erin, 003

The Good, The Bad & The Ugly

I recently called out an example of the "bad" in a post related to a corporation and their misleading commitment to health and wellness.  Now it's time to call out a "good" example.  In fact, this is going to become a regular posting, which explores people, companies and issues that we feel represent positive (good) impact, negative (bad); and yes there are certainly those which are just plain old ugly too.

As my wife and I continue along in our Vegan lifestyle, there has been more and more exploration of alternative products to satisfy/replace non-vegan products.  Pizza/non-dairy cheese is on that list, chocolate was on that list...and let's not forget ice cream!

Fortunately, there are many choices in the ice cream category...you have soy based, coconut milk based, almond milk based and rice milk.  However, it was one specific container which caught my eyes in the freezer section of Whole Foods recently...a pint of rice based ice cream from the brand "Good Karma" foods.  Although I do love the name...that isn't what grabbed my attention.  It was the flavor...carrot cake. (carnivore, vegetarian, vegan...anyone would likely love the taste)

This little pint was also one of the lesser priced, so I grabbed it quickly and headed to the checkout.  That evening, we tried it.  As the kids and texters say "OMG"!  It was unreal, even had little chunks of carrot cake in the ice cream...you would have thought I was digging for diamonds hidden in the bowl.

I have already tried Mud Pie and have a pint of Mint just waiting for us in the freezer...although I have hidden it in the back so the kids don't find it first.

Of course,  I had to find out more about this product and what other products Good Karma Foods might have to offer.  I quickly found their website the next day and submitted my email for more information, news, etc.  While visiting the site, I also learned more about the company itself.  Here are some of the high points in our eyes:

First, their products are 

• Organic
• Dairy Free
• Gluten Free
• Vegan
• Kosher
• Supports Green Farming
• Lactose Free
• Trans Fat Free

Additionally, their mission statement and "green" initiatives really do appear to support a corporate commitment to bettering health, wellness and our world.  (For us, Good Karma™ means “positive outcomes that come from  positive energies focused for good purpose.”)

Finally, I was further impressed when not only did I receive a response from my email sign up submission form, but a personal response from someone in customer service...they are even sending me some coupons to thank me for visiting and my interest...can you believe that!  Thanking me, no...thank you Good Karma.

Josh

Going, Going, Gone....Vegan!

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It's been a while since I have provided you with an update as to my own "change", and there has been a lot of it!

So...what's going on in my life these days? 

Well, change in my life continues to be a constant.  Not just with regard to training, but overall.  I have been training hard, working with the other Agents and clients, preparing for a 5K race with the other Agents...and I've gone Vegan to name a few!  Oh, and I am training my wife...more on that in a moment:)

Recently one of the other agents and I were having a conversation regarding my own training/nutrition.  I was specifically talking about my own challenges and what I needed to change in that area of my life.  Over the past couple years as my training became more and more intense, my diet became more and more restrictive.  And, I don't mean I didn't eat enough...at one point I was up to 5,000 calories a day and 300 plus grams of protein.  However, maintaining such a regimen of eating 7-8 times a day had become all consuming.  Not so much the preparation or actual consumption (I always enjoyed the consumption:), but the virtual prison I had locked myself in....and somehow lost the keys!  Same meals (clean and healthful of course), same times, day in...day out.  I had become trapped.

This agent looked at me and said "Josh, you know that what you are so great at teaching all of us, is your own greatest challenge".  I suppose that makes sense, as I obviously base my approach on many of my own experiences.

No long ago I decided to become vegetarian, which for me was really no biggie...I already was fairly close to being one.  Over the past 6 weeks, I have spent quite a bit of time researching and absorbing everything I could on vegetarian and vegan diets/lifestyles.  Why you ask?  Well, it started when Olaf (005) and I met with a holistic nutritionist to learn about vegan approaches to correcting insulin levels - remember Olaf is a Type I diabetic.  That was really what kicked off my interest.  

Long story short...if it's not already too late:), I decided for a variety of reasons that I would attempt the vegan lifestyle for 1 week; and after the week I would see how I really "felt".  I was excited about the potential health benefits, eating more whole and nutrient dense foods and gaining some flexibility in my life.  Of course, I had concerns too.  Would I get enough protein from a plant based diet, what and when would I eat, what would my pre and post workout meals be, and many others. 

As I mentioned above, I have begun training my wife...a vegetarian for as long as we have been together (17 years).  I of course discussed my plan with her.  Two days before taking the vegan plunge, I was in the kitchen preparing something.  She looked at me and said, "would you like me to try going vegan with you"?  Would I, heck yes!

So, Susie and I took the leap together.  Today is day 11.  I'm not going to bore you with all the details, but I can tell you this, both Susie and I feel absolutely tremendous!  4 separate individuals have commented on how different my skin tone looks.  Both Susie and I have more energy and we are really enjoying all of the new foods we are consuming.  As a side note, those who train with me can tell you that our workouts are intense - so Susie who is now doing 3 days a week of functional training plus a day or two of cardio should not really have so much more energy!  I guess I need to kick up her training a bit.  Additionally, being able to share this experience with her has had it's own rewards.  We are shopping together, eating together and supporting each other in this change...very fulfilling.

By the way, you would think that eating this way would cost a whole lot more...not really.  When you don't buy 20 protein bars at a time, frozen meals or many boxed items...your total at the register is a pleasant surprise.  Now, on the other hand, you do find yourself visiting the store far more often to get fresh fruits and veggies, but a small price to pay for the way we are feeling. 

On to the training of Susie.  A few weeks ago I took Susie on as a "client", inspired in large part by the success of the other Agents.  Again, sharing in this experience has been truly fulfilling.  Even after all the years spent together, being able to share in this area of our lives has been so great. 

Other goings on...

We have formed "The Agents of Change" team for the Susan G Komen Indianapolis Race on April 17th.  So, we are all training for that event.

Due to my own experience with Susie, I am developing a couples training program.  I feel that sharing in a common goal of wellness with your significant other has many great benefits beyond just the physical aspects.

003 (Erin) has just begun a 2 week "overhaul" of her own training and nutrition program.  You'll be hearing more from her over the next few days as to her experience. Can you guess who else is trying the vegan life?

Overall, the Agents are all rocking and rolling...stay tuned for more on everyone's progress.

Josh

The real cost of healthy eating

Time and time again, I am asked about nutrition. Most often in reference to an overall fitness/wellness program. And, time and time again, I tell people that no matter how hard any of us work in the gym...that I believe the physical results are in large part derived from the make up of their diet.

This of course, opens up the floodgates..."what do you eat, how much, do you count calories, where do you shop, etc? Then, without fail comes this one, "well doesn't eating all natural and organic cost you a lot? What I always want to say is "Do you know what not eating natural and organic costs you"? However, I usually answer, "not if you know where and how to shop"

Today there is a much greater awareness about the ill effects of processed foods, artificial preservatives and hormones in our food supply. Yet, one cannot simply believe that with greater awareness, the potential problems must be under control and some governing agency or big food producer is watching out for your well being.

Fortunately, there are also many companies today, who have and continue to make conscious efforts to provide more nutritious, natural and organic products to the consumer. Seems like it would be in their best interests doesn't it? Customers who are alive and healthy are probably more likely to come into their stores to shop!

So, where do you find these products...and find them at cost that won't put you in the poor house? Not so many years ago, that depended a lot on where you lived, or how far you were willing to travel. But today, most do not have to travel very far.

I typically go to three stores each week to fill my fridge and pantry with the best fuel I can afford (just ask any of the other agents - we go on shopping/learning field trips together). Of the three, the two that get the majority of my business are Costco and Trader Joe's. I truly appreciate that I can walk into these stores and see a meaningful commitment to providing healthful products at fair prices. It's almost as if these companies have taken an interest in my wellness! What a novel idea...

Over the past few years, the selection of natural and organics has continued to grow at a rapid pace. And...not just in the food aisles...but paper goods, cleaning products and many other categories. You would actually find it difficult in either location to walk down a single aisle without identifying an assortment of healthful choices. Best part...and surprising to those who aren't yet as enlightened...I don't seem to spend anymore on the "good stuff" than I would buying the "not so good" stuff. In fact, often times by buying in quantity, I spend significantly less.

Those who aren't members of Costco might assume you would need to go in and buy in major bulk, but again...not the case. Yes, sizes are often bigger or you may buy a package of 12, but when you find something you like and that works for your nutrition, you end up saving quite a bit. Regardless, I love browsing the aisles and finding more and more I feel good about putting in mine and my families body.

If you are a "browser", then you better leave extra time when you visit Trader Joe's. Although the stores aren't huge (they have a small market feel), they have countless natural and organic choices. But here's the kicker...the have a constant stream of new specialty items, which grab your attention every time you walk into their stores. I can't remember the last time I left without something new to try in my basket.

OK...so what are some of my staples/favorites (I feel like Dave Letterman writing the top 10)

Costco - Kirkland Organic Vanilla Soy Milk, Kirkland Egg Whites (box of 8 pints for $8 and change), Jack's All Natural Gourmet Salsa, Kirkland Signature Fair Trade Organic Coffee (roasted by Starbucks $9.99 for 2lbs!) That is the typical price per pound at Starbucks...and not for fair trade organic.

Trader Joe's - Trader Joe's Sprouted Berry Wheat Bread, Trader Giotto's Garden Veggie Lasagna, Trader Jose's Organic Black Bean and Corn Enchiladas, Greens all natural raw bars, Morningstar Veggie Bacon, McCann's Steelcut Oats..and I can't even begin to describe the vast selection of whole bean coffee's they have (which they are always sampling at their demonstration bar).

Consider these stores Agent approved.

In your area, there may also be organic farmers markets, co-ops and other specialty stores that offer wonderful and healthful choices.

If you know where you're headed...you may find that the real cost of healthy eating can not only benefit your your health, but also your bank account.

Josh