Darya Pino, Ph.D

Why I'm Voting Yes on Prop 37: Label Genetically Modified Foods

2012-10-29T17:29:46-04:00

To be honest, I'm a little surprised I even need to write this. In a national survey, over 90 percent of American voters favored labeling genetically modified (GMO) foods. Labels for GMOs are already required in the European Union, Japan, Australia and dozens of other nations. In direct expenses, adding a label costs next to nothing for both companies and consumers.

I was a bit annoyed when I started seeing ads calling Prop 37 unnecessarily complicated and poorly written, but I didn't think TV ads could close such a huge gap. Before the television blitzkrieg by the anti-Prop 37 contingent, it looked poised to win in California by a landslide, and I figured the lead was large enough to hold.

However, anti-Prop 37 contributions have totaled over $41 million, with the biggest donors being Monsanto, Dupont, Pepsico and other giant food producers. (In comparison, the pro-Prop 37 contributions total just over $6 million -- a little less than Monsanto contributed alone). As a result the most recent polls show Prop 37 is in a dead heat, and we are in danger of losing this opportunity to add transparency to our food system.

Legal Language

Despite what negative television ads have claimed, the proposition is neither complex nor poorly written (you can read it for yourself here). It's fairly straight forward, in fact. Prop 37 states that any raw food commodity that has been genetically manipulated must have a clear label stating such. Any processed food that knowingly contains GMO ingredients must also have a label.

Prop 37 does not require labeling for specific ingredients, meaning that if a product contains both genetically modified corn and soy (as most processed foods do) the ingredient list will still just say "corn" and "soy." However, somewhere on the package it must say that the food contains genetically modified ingredients.

Restaurant food is excluded, so you could still enjoy your genetically modified Big Mac in blissful ignorance. Animal products that are fed genetically modified foods (most industrial meat production relies on GMOs for feed) do not need to be labeled. Alcohol is also exempt. Organic certification already prohibits the use of genetic modification, so organic foods will not be affected.

The only additional provision, which I think makes sense, is that GMO foods and those containing GMO ingredients cannot use the word "natural" or anything similar (e.g. "naturally made") on their labels.

Costs

Food companies add and remove food labels all the time -- imagine how quickly they'd change the label if they learned processed foods protect against heart disease. However, major food producers like Monsanto, Kraft, and General Mills anticipate people avoiding GMO foods if they are labeled, so they see this proposition as a threat to their profits.

Prop 37 will cost consumers next to nothing, unless you choose to buy non-GMO food that happens to be more expensive. While anti-Prop 37 ads claim the cost to consumers will be $400 annually, that is based on a study (funded by the No on 37 camp) that assumes they will have to switch to non-GMO foods and charge more for them. This is a strange assumption that does not reflect the language of Prop 37, which does not ban GMO foods.

Some have argued that the more likely outcome is that they will start putting "May contain genetically engineered ingredients" on everything (over 80 percent of processed foods are currently made with GMOs) and hope we learn to ignore it, similar to what happened with Prop 65. This scenario would negate the costs projected by their study. Another study (with equally dubious funding) found that there is unlikely to be any additional costs to consumers. Importantly, labeling GMOs did not increase the cost of food in other nations.

Safety Concerns

So what's all the fuss about? Are GMOs dangerous for us to eat or not? This is not particularly easy to answer because the term "genetic engineering" is incredibly broad. Just as cancer is not one disease, genetic engineering is not one kind of biological change. The safety of each manipulation must be determined on a case-by-case basis, and testing should be rigorous and exhaustive to detect all potential problems, side effects and unintended consequences.

As anyone who has worked extensively with genetically modified animals can tell you (I did for years), the effects of a single gene deletion or insertion are often very surprising and can be quite subtle. Sometimes nothing happens, sometimes crazy things happen, and sometimes you can't tell what happened until you let the animal's life run its course and study it extensively. That isn't to say we aren't able to have a solid understanding of some genetic manipulations, but it is not a simple science.

It gets even more tricky when you're talking about releasing GMOs into the environment. It's very difficult to contain genetic material in an ecosystem. It tends to spread, and ecological balance can be very fragile. This is why you are not allowed to bring fruit with you on international flights. Even native, non-genetically altered species can disrupt an ecosystem, and the same concerns apply to new or altered species created in a laboratory.

I'm not making the case that GMOs are somehow inherently unhealthy or bad for the environment. Indeed, in some cases the potential benefit of GMO crops may justify their prudent use. My point is that as a culture we should understand that genetic manipulation is a messy science that requires thoughtful consideration and rigorous oversight. We should not take this subject lightly.

What's at Stake

Big Food has always fought tooth and nail against any kind of labeling regulations, but are quick to seek approval of health claims to put on the front of food packaging whenever possible. It's obvious why. For food manufacturers labels are about marketing, not about health. Positive labels sell more food, while negative labels discourage sales.

Our current food system is shrouded heavily in secrecy, and this is intentional. Food companies rightfully fear that if we know more about what is in our food and how it was produced, we might start asking more questions and demanding better. Currently corn, soy beans, cotton, sugar beets, canola, alfalfa, Hawaiian papaya, zucchini and yellow crookedneck squash are genetically modified. Billions of dollars have been invested in this technology and the big food companies would not be happy if some of us decided to stop eating these foods.

What this really comes down to is transparency. Honest businesses with nothing to hide only win when more transparency is available. This is largely why organic food is such a big supporter of Prop 37 -- the organic certification system is incredibly rigorous and these companies have already invested in the transparency of their businesses.

Consumers also win with more transparency because it enables them to make better informed decisions. If we believe certain GMOs are safe to eat, we can eat them. If some of us are more skeptical of one kind or another, we can skip them. Even Big Food benefits in the long run with more transparency, because it creates more confidence in their products as they are proven safe.

Prop 37 does not make any judgement on GMO foods. It does not ban them and it does not regulate their use. It simply requires food companies to indicate on their label if GMOs are present, so consumers can know with confidence what they are buying and eating. If you think this small act of tranparency is reasonable, you should support Prop 37 and vote yes if you live in California.

Originally published at Summer Tomato, where you can find more healthy eating tips. Summer Tomato is one of Time's 50 Best Websites of 2011.

10 Overrated Health Foods

2012-03-30T20:00:56-04:00

Like it or not, we tend to believe whatever we are exposed to in the media and in advertisements. In nutrition, this usually means that as a society we all follow the same diet fads, glorifying some foods over others in the quest for better health. (It's okay, I love salmon and coconut water as much as you do.)

Problem is, though, more often than not the news or the health claims made by food manufacturers vastly overstate any potential health benefits, because it makes a more compelling story and sells more products. Our own confirmation biases tend to make us believe what we're told, we confidently share our insight with our friends, and suddenly our grocery stores are filled with health foods that really aren't all they are cracked up to be.

Here are my 10 picks for the most overrated health foods.

Top 10 Most Overrated Health Foods

What are your least favorite health foods?

Originally published at Summer Tomato, where you can find more healthy eating tips. Summer Tomato is one of Time's 50 Best Websites of 2011.

For more by Darya Pino, Ph.D., click here.

For more on diet and nutrition, click here.

Book Review: Folks, This Ain't Normal

2011-12-23T09:47:19-05:00

Joel Salatin is one of the most interesting people I have ever met. Self-described as a "Christian-libertarian-environmentalist-capitalist-lunatic-farmer," you're probably more familiar with him as the "beyond organic" owner of Polyface Farm featured in Michael Pollan's landmark book The Omnivore's Dilemma and the documentary Food, Inc. (note: if you haven't read/watched those do so immediately).

I sat down with Joel recently to talk about his latest book, Folks, This Ain't Normal. On the outside, Joel does not appear abnormal in the least. He was well dressed, well spoken, extremely polite and fiercely intelligent -- a gentleman in every way. But once you get him talking you quickly see that his ideas make him an anomaly in modern society, not because they are far-fetched, but because they come from so many different sides of the political and societal spectrum. People are rarely this thoughtful and well-rounded, and after finishing the book this is the point I keep coming back to.

You are almost certain to disagree with some of Joel's ideas. Folks, This Ain't Normal runs the gamut in controversial topics. He touches on politics, religion, the environment (including global warming), sustainable agriculture, big business, peak oil, taxes, protectionism, meat eating, government regulation, women's role in farming (he told me to my face he's "sexist") and likely a few more subjects that will get your blood boiling. But this is not your usual liberal-conservative political banter.

Joel is a thinker, and just a few pages into the book it is clear that he has a more intimate understanding of these topics than most experts and advocates could even dream of. Folks, This Ain't Normal is by far the best ecology lesson I've ever had, and I try to be a responsible person and keep up on sustainable food issues. While most people discuss this subject academically Joel actually knows how an ecosystem works, because he works with one every day back at Polyface Farm. For example, despite the cries of some environmentalists to do away with cows and replace them with tofu (aka soy beans), Joel explains in detail why a tillage-based crop like soy depletes soil, while a grass-based system of herbivore feeding builds and protects soil, and is necessary for environmental sustainability.

Food politics is another topic where Joel's position runs flatly against conventional wisdom. Most of us in the food movement agree that Monsanto is the devil, and Joel is no different. But while most foodists lean liberal and think more regulation is the answer, Joel explains why those very regulations are what protect the big companies and put small farms like his out of business (exactly what Monsanto wants). So contrary to what you might guess, his position on this topic is strictly laissez faire.

As mentioned above, there's almost certainly something that Joel writes that will offend you. (Yes, he takes more than a few shots at urban farmers market goers with award- winning poodles -- Joel, in my defense, I at least use my fancy kitchen and make my own sauerkraut). But I'll argue that this is precisely why you should read the book. When crafted by a thoughtful, intelligent person, opposing viewpoints are among the most valuable thing in a thinking person's arsenal. Even if he doesn't convince you to change your opinion, at least it forces you to question your beliefs, think a little harder and refine your position. There are no worthwhile topics that don't have valuable insights from both sides of the fence. Thinking is good for you, and it is something that is sadly lacking in our current political environment.

In this spirit, the types of people who would certainly benefit from reading Folks, This Ain't Normal include: vegetarians, carnivores, environmentalists, McDonald's patrons, farmers market shoppers, Chipotle patrons, Tea Partiers, liberals, Christians, scientists, atheists, politicians, big farmers, small farmers, city folks, country folks, the 99% and the 1%. In short, everyone who eats.

What Joel wants us to understand is that it isn't him who is historically abnormal. What's not normal is having no idea where food and water come from, nor how to keep them healthy and safe. In other words, it is the rest of us who have lost the basic life skills necessary for survival. This, he argues, is what isn't normal.

Originally published at Summer Tomato, where you can find more healthy eating tips. Summer Tomato is one of Time's 50 Best Websites of 2011.

What to Look for When Picking Fruits and Vegetables

2011-09-08T15:35:57-04:00

Most people know instinctively to avoid bruised or blemished produce, but there is much more involved in the art of choosing fruits and vegetables.

While buying fresh food is always a little bit of a crap-shoot (and not every rule will apply to every piece of produce), these tips will give you the basic skills you need to hold your own at the farmers market.

What To Look For When Picking Produce

1. Bright color

After you've checked for bruises, blemishes and pests (harder to see on vegetables like cauliflower and cabbage, so double check), look for fruits and vegetables with the brightest, most inviting colors. The tastiest, vine-ripened produce should be vibrant, with its skin entirely saturated with color. If the item has a dull color or whitish sheen, that means it is either not fully ripe or was deprived of sun or nutrients.

For fruits like cherries, look for stems that are green instead of brown, since these fruits will be fresher.

2. Heavy weight

Generally you want to pick produce that is the heaviest relative to the rest of your options. Lightweight produce is more likely to be dry and mealy, but heavier produce will be juicy and crisp.

The best way to tell is to pick up two similarly-sized fruits, one with each hand. After you've tried a few, it will be obvious that certain fruits are much heavier than the rest, and those are your best bets. This applies to both fruits and vegetables, but mostly to fruits.

3. Firm, but not hard

Because the best produce is moist and juicy (see point #2), it should also be perfectly plump. This means that it will be firm to the touch -- think crisp and succulent -- but not hard, squishy or limp.

While the perfect amount of firmness will vary for each type of produce, comparing within the batch can be very informative. For soft fruits, gently picking a piece up should tell you if it's too soft or hard.

For vegetables with stalks like carrots and broccoli, be sure the ends don't give too much when you try to bend them (but don't try too hard or they might snap).

While this tip works as a general rule, keep in mind that it doesn't apply to everything. Figs, for example, are better very soft, as are certain kinds of persimmons.

4. Fragrant aroma

Probably the most telling test of the quality of your fruit is how it smells. Unripe fruits smell like nothing, or at best the cardboard it was packed in. But ripe produce almost always smells faintly (and often overwhelmingly) of how it is supposed to taste.

Hold the part of the fruit that was attached to the stem close to your nose and breathe deeply. Compare a few of your options. The strongest smelling fruit will be the most ripe and ready to eat immediately. If you'd like your fruit to last for a few days, it is best to go with a piece that still smells good, but has a less overwhelming scent.

It's also worth smelling your vegetables, though this tip does not apply to them all (eggplant is a notable exception). Green leafy vegetables and herbs are particularly fragrant. But even carrots, artichokes and squash can have a distinctive smell. Peppers are my personal favorite.

What are your tips for picking perfect produce?

Originally published at Summer Tomato, where you can find more healthy eating tips. Summer Tomato is one of TIME's 50 Best Websites of 2011.

How To Make Cauliflower Taste as Good as French Fries: Roasted Curried Cauliflower

2011-07-31T16:18:16-04:00

I've resisted publishing this recipe for months because I was worried it was too simple for an entire blog post. But every time I cook it for someone (which I do all the time because it is so easy and delicious) they ask me for the recipe so they can try it themselves. Now I can just send them a link.

What's weird is that this is just roasted cauliflower, it couldn't sound any less glamorous. But for some reason, roasting cauliflower completely transforms it from a vegetable people are pretty sure they don't like into something they just can't get enough of.

The coolest part of all is that anyone (like ANY anyone) can make this. I like to add curry powder to mine, but you can play around with whatever spices you like, or just make it plain. The trick is to use a very hot oven, around 450-500 degrees. Covering the cauliflower for the first 15 minutes steam cooks it. Then when you remove the foil the high heat browns and caramelizes it, giving the cauliflower a slightly crisp texture and complex flavor that is irresistible.

It still freaks me out how good this recipe is.

Roasted Curried Cauliflower Recipe

Serves 2-4

Ingredients:

1 large cauliflower (or several small ones), ~2 lbs

Curry powder

Olive oil

Kosher or sea salt

Preheat oven to 500 degrees. Break cauliflower into medium-small florets and place into large bowl or baking pan. Be sure the pieces are as evenly sized as possible, or they will cook unevenly. The smaller you make the pieces, the quicker they will cook and the more caramelized they will become, which I consider a good thing.

Drizzle cauliflower pieces generously with olive oil and season well with salt and curry powder. Distribute evenly in a single layer at the bottom of a baking pan. If necessary, use a second baking pan to be sure the pieces aren't too crowded.

Cover the pans with foil and place into the oven. Roast, covered for 10-15 minutes. The cauliflower should be slightly soft and start looking translucent. If not replace foil and cook another 5 minutes.

When the cauliflower has finished steaming, remove the foil and toss with tongs. Continue to roast, stirring every 8-10 minutes until the tips of the cauliflower begin to brown and become crisp as pictured. Approximately 30-35 minutes.

Adjust salt to taste (you will probably need another sprinkle) and serve.

Originally published at Summer Tomato where you can find more healthy eating tips.

Finding the Courage to Roast a Chicken

2011-07-08T19:42:05-04:00

I wish I had a dollar for every time I heard a foodie proclaim that roasting a chicken is the easiest thing in the world and the perfect place for new cooks to start.

Please.

I can think of at least a hundred things easier to cook than roasted chicken, with salad being the undisputed champion (and eggs being the runner up).

Buying and cooking a whole chicken requires a number of steps that can make a new cook uncomfortable. First you have to know where to get the chicken -- and if you want a pastured, antibiotic-free bird (as you should) this isn't always straight forward. To make the purchase you must also be comfortable talking to the butcher even though there's a good chance you have no idea what you're talking about. You also have to be willing and able to deal with raw meat, which makes many people queasy in and of itself. Lastly, cooking meat requires special equipment such as a meat thermometer and roasting pan, which newbies might not have access to.

So no, roasting chicken is not the easiest thing on earth. But if you can get over all those things, it really isn't that hard either.

Being a food writer, I'm a little embarrassed to admit that I roasted my first chicken last month, and my second last night. I have a zillion excuses for why I hadn't done it before. I think the main one is that a whole chicken just sounds so big, like too much work and too much food. But I was inspired by Ruth Reichl's recipe in her book Garlic and Sapphires, so I finally built up the courage to make it happen.

I'm happy to report that both birds turned out amazing. The difference in flavor between a real farm fresh chicken and the massive "boneless skinless" breasts I grew up eating is truly phenomenal. That alone is reason enough to try the recipe, in my opinion.

I don't want to poach Ruth's entire recipe for chicken and roasted potatoes, but for the bird you basically just preheat your oven to 400 degrees, put the excess fat under the skin on top of the breast meat, put a fork-punctured lemon into the cavity, coat the skin with salt, pepper and olive oil and cook for one hour or until the temperature is 170 degrees in the thigh. I improvised a little since there wasn't much excess fat on my first chicken and added a pad of butter on each side as well. I also chopped some fresh rosemary and rubbed it under the skin. The second time I forgot the lemon and it turned out fine.

Sure it's simple, but I know I'm not the only one intimidated by the idea of buying and cooking an entire chicken. I was at the park last night when I decided to run to the store and pick up something for dinner. When a friend asked me what I was planning to make, her response was pure shock, "You're going to cook a WHOLE chicken! Darya, can I please take cooking lessons from you?"

She seemed so impressed I couldn't bring myself to admit it was only my second attempt and I had no idea if I could pull it off again. Then I realized she would probably like to know.

Thanks Elle for the reminder that even the "easy" stuff takes some courage if you've never done it before.

What "simple" dish intimidates you in the kitchen?

Article originally published at Summer Tomato where you can find more healthy eating tips.

8 Reasons Awesome Girls Should Learn to Cook

2011-06-17T19:33:58-04:00

My post last week 8 Reasons Regular Guys Should Learn To Cook received a tremendous response, but a few people called it out as "sexist." Gasp!

Though I doubt anyone would have preferred a post titled "8 Reasons Most People Should Learn To Cook," I'm happy to balance the scorecard.

The reason I called out "regular guys" in the last post is that although the cooking profession is dominated by the Y chromosome, I've noticed a general reluctance from the 20-30 year old single men I know to spend much time in the kitchen. Sure most are willing to grill up some meat on occasion, but few consider cooking essential to their man-skills and I wanted to give them reasons to reconsider.

Girls are a different story. I know a few girls (usually moms) who enjoy cooking, and even more who like to bake. But there is also a subset who can't even boast the grill skills my regular guys have in spades. I know these girls well, because I used to be one.

When I was in college saying I was a "bad cook" would have been generous. I couldn't cook anything -- I even burned water on more than one occasion (pasta FAIL). I couldn't prepare any food that required more than a can opener and microwave, and fixing these flaws was not high on my priority list.

I only changed my tune when I got to graduate school, became a born again foodie and realized I could no longer afford to eat out in San Francisco on my student salary. Unwilling to sacrifice the quality of food I was eating I forced myself to start shopping at the farmers market and preparing my own meals. This switch changed my life for the better and I would never go back to my kitchen-free days.

But why was I such a brat about it in the first place?

Honestly, I thought I was above cooking. I was busy building my career and had better things to do than slave away in the kitchen, thankyouverymuch. Cooking was for stay-at-home moms, I thought, not for ambitious girls like me. Who has time to be so domestic?

I was a jackass, and have since learned the errors of my ways. This one is for all you awesome girls out there who still don't know the value of being kitchen savvy.

8 Reasons Awesome Girls Should Learn To Cook

1. It's still hot

I'm sure you have no trouble attracting men with your intellect, but no matter how smart and beautiful you are guys always melt for a girl who can cook an amazing meal. You may have already gotten into college, but extracurriculars still matter.

2. Cooking makes you beautiful

Nothing is more attractive than a woman who radiates health. Cooking nutritious food at home will give you sparkling eyes, shiny hair, healthy nails and glowing skin.

3. Good food makes you smarter

Junk food creates spikes and dips in blood sugar that make you tired and kill your ability to concentrate. Cooking healthier food at home will give you the focus to stay sharp all day.

4. Cooking is more efficient

Going out may seem quicker because there is no prep or cleanup, but in the long run it actually takes more of your time. Once you have it down, you can make yourself a solo meal and have your kitchen back in working order in about 30 minutes. Win.

5. You'll save money

Being a girl is expensive. And if you're the type who likes to splurge on designer brands, every dollar counts. Cooking at home is a great way to save money on food, freeing it up for you to use on other things.

6. It keeps you slim

For myself, eating out is the single biggest factor in how easy it is to lose or maintain my weight. At home you have complete control over everything you eat, and when you cook healthy foods this works to your advantage.

7. You might one day be a mom

You may have your eye on the prize today, but if you ever plan to raise a family your life will be a lot easier if you pick up some kitchen skills beforehand. Processed foods are bad for you and even worse for kids. Plan ahead for your future healthy family.

8. You might love it

Cooking is like art and science all rolled into one. It allows you to build skills, be creative, de-stress and when you're finished you have a wonderful and delicious product to enjoy (and show off on Instagram). Cooking is more mentally stimulating than I ever imagined, and it is worth exploring for its own sake.

Why do you amazing ladies like to cook?

Originally published at Summer Tomato, where you can find more healthy eating tips.

8 Reasons Regular Guys Should Learn To Cook

2011-06-10T12:31:51-04:00

Some guys I know don't consider cooking a worthwhile venture. Besides the occasional stint behind the grill, they'd rather bask in blissful ignorance than feed themselves in more than three steps: stab, chew, swallow.

But ask any woman (or man that already knows how) why it is better to be a kitchen savvy dude and you'll start to see what these guys are missing.

Whether it's because they think it takes too much time and too much effort or wrongly assume it's a woman's job, men who never learn to cook are losing a huge opportunity to take their man skills to the next level.

8 Reasons Regular Guys Should Learn To Cook

1. Chicks dig it

There isn't a woman alive immune to a man who can make her a delicious meal. Step up to the plate boys, we're begging you.

2. Life skills are manly

You can fix your car, hunt wild animals and build a camp fire. Shouldn't you know how to feed yourself without a drive-thru?

3. You'll save money

Though there's a good chance you're single if you never learned to cook (see point #1), a home cooked meal is a much cheaper date night (or singles night) than dinner for two at Chez Fancy -- particularly with the 150% wine mark up common at most restaurants.

4. It's faster than going out

Fancy date meals aside, cooking at home is almost always faster than going out--so long as you know what you're doing. Once you have a few basic skill down, you can stop wasting your time in fast food spots simply because you don't know what else to eat.

5. Guy Fieri shouldn't be better than you at anything

Food Network star Guy Fieri has bad hair, bad clothes and douchey sunglasses, but the dude knows how to cook. Are you going to let him upstage you like that? Of course you aren't.

6. Your puppy (aka girl magnet) will eat better

My notoriously adorable puppy Toaster loves salad scraps (sugar snap peas are his favorite), eggs, meats, fish, and pretty much anything else we're willing to share. A balanced diet is as good for dogs as it is for people (just don't give them onions, garlic or grapes).

7. You might lose weight

Cooking is one of the easiest ways to improve your diet and stick to reasonable portions. This is a recipe for weight loss, if you're willing to swallow it.

8. You might like it

Cooking is relaxing, fun, creative, purposeful and, hopefully, delicious. Why wouldn't you want to add this skill to your tool belt?

Why do you guys like to cook?

Originally published at Summer Tomato, where you can find more healthy eating tips.

10 Simple Kitchen Tips You Wish Someone Told You Earlier

2011-06-02T18:35:06-04:00

For myself and people of my generation, cooking represents the worst kind of irony. Feeding ourselves is our most basic human need, but for some reason no one bothered to tell us how to do it (or even that it was important to learn).

So we grew up, left the house and became dependent on restaurants and instant meals, only to find out 10 years later that this "food" has been killing us slowly.

Now what are we supposed to do?

Learning to cook is important, but can be intimidating if you've never done more than boil water, open cans and zap frozen entrees. But navigating the kitchen is much easier if you know a few simple tricks that seasoned chefs take for granted.

10 Simple Kitchen Tips You Wish Someone Told You Earlier

1. Use tongs to cook pretty much everything

Spatulas are awesome for anything that needs to be flipped or scraped, like eggs and pancakes. For everything else, tongs are the way to go. They're much more nimble and less awkward to use, and you'll find far fewer things jumping from your pan onto the floor. If you have teflon cookware, be sure to use tongs with nylon tips. And always go for the 12-inchers.

2. Store everything in tupperware

As much as I'd like to be the kind of person who trims their herbs, puts them in an vase then wraps them in a damp paper towel so they last a week, I'm way too lazy for that. The good news though is that tupperware keeps almost everything fresh for much longer than your crisper, including berries, salad greens and produce that has already been cut. Because it is reusable, it is also more ecofriendly.

3. If you own a knife, don't use a garlic press

Peeling and pressing garlic is a huge waste of time. To use a clove of garlic, set it on a cutting board and smash it with the flat side of a big knife (any chef's knife will do). The papery skin will come right off, and you can mince it real quick right there in about 10 seconds. Done.

4. Keep a separate cutting board for things you don't want flavored with garlic and onion

Assuming you follow any recipe ever, you'll probably be using your cutting board for cutting onions or garlic. If so, I recommend getting a separate board you keep aside for cutting fruit, cheeses and other things that you'd prefer didn't absorb the odors of previous meals.

5. Herbs that are supposed to be green should be purchased fresh, not dry

With the possible exception of dried oregano (great in Mexican, Greek and Italian foods), herbs are always better fresh. They're also cheap and available almost anywhere. In particular, always buy fresh parsley, basil, cilantro, thyme, tarragon or chives if you can help it (a few should be in your fridge at all times). The dried versions are too delicate and the jar will be bad before you use it twice.

6. Don't bother with pre-filled spice racks

If you want spices to serve their purpose (making food taste better), you shouldn't own a pre-filled spice rack. Spices go off quickly, and when their color starts to dull they've lost a lot of their flavor. There are several dried spices that are invaluable in the kitchen (cinnamon, cloves, curry powder, cumin, coriander, chili pepper, etc.), but you should purchase them as you need them, and in small quantities unless you use them frequently.

7. Overcooking is the biggest single kitchen mistake

Overcooked vegetables are mushy and flavorless, overcooked meat is tough and chalky, overcooked grains are soggy and fall apart. Overcooked food is bad food. Learn the art of taking food off the heat just before it is done, and let it finish cooking with its internal temperature. You can always cook it more, but you can never cook it less.

8. If it tastes OK but not great, it probably needs salt -- and maybe some vinegar or olive oil

The media loves to bash salt, but I'm not convinced that it (rather than processed food) is the real problem. Also, the small amount you use when cooking at home won't compare to what you'd get at a restaurant or in a packaged meal. Though over-salted food certainly tastes bad, under-salted food is bland and boring and another dash can often save a dish.

If you think you've added enough salt but something is still off, try a splash of vinegar or lemon (any acid) to brighten the flavor. If the food is dry or sticky, try adding a touch of olive oil. These 3 things can fix almost any lackluster meal.

9. Don't buy regular big onions, use shallots or leeks

For most everyday cooking, milder onions will enhance your dish and give it more nuance. Big, strong onions certainly have their place in cooking (soups, roasts, etc.), but most kitchen experiments will be improved by more subtle onion flavor.

10. Fruit (other than berries) shouldn't be stored in the fridge

Refrigerators dull the taste of most produce, so if you bought something that doesn't need to go in there leave it out. Most fruits including apples, oranges, pears and bananas don't belong in the refrigerator unless you're not planning on eating them soon. I don't refrigerate tomatoes, avocados or peppers either.

What are your favorite simple kitchen tips?

Originally published at Summer Tomato, where you can find more healthy eating tips.

Is it Food? [Flowchart]

2011-01-07T09:10:55-05:00

Grocery shopping has never been more confusing than it is in 2011.

With conflicting nutrition information coming at us from all sides, navigating the supermarket can feel as impossible as doing long division while juggling loaded bear traps. It's neither fun nor safe.

To help you find real food within the endless labyrinth of junk, I've put together this handy flowchart for your use and amusement. Consider it your supermarket GPS. If you ever get lost, just start back at the top.

Alternatively you can just ditch the supermarket altogether and head to the farmers market like I do.

Please feel free to share this with friends

May the food be with you.

Originally posted at Summer Tomato, where you can find more healthy eating tips.

10 Tips to Get Moving!

2011-01-06T12:41:00-05:00

You know who you are. As hard as you've tried, you've never liked going to the gym. Maybe you've even hired a personal trainer a few times, hoping the added expense and accountability would be enough motivation to turn you into a regular gym rat. But it didn't work.

Every time you've started an ambitious workout program with the goal of getting in shape, something -- you're not even sure what -- cuts you short before you've reached your goal.

Deep down though, you know what the problem is: You don't like working out. It's hard, it's uncomfortable, it's sweaty and the weight room has a weird smell. You don't like how you look in those stupid clothes, and who even has time for that sorta thing anyway?

But still you wonder about those people who are in the gym all the time. What's their secret? How do they stay motivated day after day and year after year? Are they a different species? Or is there something they know that you don't?

Few people on this earth were born with an innate love of the gym. But what generally separates people who like working out from those who don't is pretty simple: fitness.

Working out sucks when you aren't in shape. But the good news is that you don't need to become a complete meathead to get to a place where exercise is no longer a pain. Just like learning to cook, once you reach a minimum proficiency level -- in this case fitness level -- exercise stops feeling bad and starts feeling good. And just like with cooking, the only way to get there is to Just Do It.

If you're just starting a workout program your goal shouldn't be to get buff or lose weight. The first step is getting to a fitness level where you no longer hate to exercise. And for that all you need is consistency.

When you first start your program don't force yourself to do anything too hard or unpleasant, just make sure that you stick with it and never quit. I hated running my entire life, so the first time I went jogging after years without any cardio training I told myself I would just run until I got tired. I literally made it about four blocks and went home. After a week or two I was up to eight blocks. That was over 10 years ago and I've since completed three marathons. Running is no longer my go-to sport, but I'm now the fit person I've always wanted to be.

There's no reason to torture yourself at the gym. Once you're in better shape you will enjoy pushing yourself a little harder every now and then. But until you get there, just make yourself do something. Anything. Just do it regularly and don't make excuses.

The key to being consistent is making your workout so easy/convenient/fun/awesome that not doing it just feels stupid. Here are a few tips to set you up for a lifetime of fitness.

10 Tips For Starting And Sticking With Exercise
1. Commit to consistency. This is worth repeating. Make a commitment to sticking with your plan. If you find yourself not able to meet your goals, change them so they're easier.

2. Take baby steps. I jogged around the block for years before I got lost one day, accidentally ran eight miles and decided marathon training no longer seemed so ridiculous. Don't expect to turn into Superman overnight.

3. Pick an exercise that's fun. Not all exercise happens in the gym. Like to climb rocks? Shoot hoops? Swing the bat? Start with the fun stuff and work your way up.

4. Bring a friend, make it competitive. Having a workout partner is one of the most effective ways to be accountable and make your workout fun. Making it a competition is also great for motivation.

5. Join a sports team. Even better than one friend is a group of friends. Intramural sports teams are a fantastic way to get a few weekly workouts.

6. Get into music, podcasts and audiobooks. If your schedule isn't conducive to group activities, your iPod still got your back. Put together an inspiring workout mix, download some of your favorite podcasts and audiobooks and whistle while you work.

7. Get a dog. You know what takes a lot of energy? Puppies! If you can't motivate to exercise for yourself, at least do it for Fluff Fluff.

8. Caffeine charge. Sometimes a long day can make an evening workout seem impossibly difficult. At times like these, caffeine is your friend. After about half an hour you'll need to workout to burn off that extra energy.

9. Get some nice workout clothes, shoes and mp3 player. New toys are fun. Sometimes it's the little things that help the most.

10. Reward yourself. Doing something consistently is an accomplishment, even if your actual task seems small and insignificant. If you've been exercising regularly, don't forget to pat yourself on the back for many jobs well done.

What motivates you to workout?

Original article published at Summer Tomato, where you can find more healthy eating tips.

How to Tell if Your Diet Plan Is BS

2010-12-09T11:28:00-05:00

It doesn't take a genius to figure out that most diet plans out there are full of it. If they worked, a third of us wouldn't be classified as obese. But if you're trying to get healthy and lose weight, how can you tell the healthy diets from the lousy ones?

Bad diets that are designed to slim your wallet rather than your waistline actually have a lot in common. In my opinion, if you see any of these five hallmarks of a BS diet plan, hold on to your credit card and run the other direction.

Five Hallmarks Of A BS Diet Plan:

Single Case Studies And Lots Of Testimonials
People who don't have evidence to back up their claims often rely on personal testimonials instead. Testimonials are accounts by people who have supposedly used the product and had incredible success. But in many cases, these stories are better described as uncredible rather than incredible.

The reality is that it's fairly easy to get people to say/do/look exactly the way you want. Sometimes the testimonials are made by paid actors who are lying for profit, other times the quotes are simply taken out of context and exaggerated. It is even possible that some of the testimonials are true, but that the person giving them doesn't understand the true ramifications of the results they are seeing (or will only see those results for a short time).

The point is, individual case studies rarely reflect the true effectiveness of a product, and are hand-selected to make the product look good. Because you can be sure that if the seller had real statistical data on his product's effectiveness, he would be using that instead.

Black And White Rules
One of the easiest things to do to lose weight is follow a set of very strict rules for a set amount of time. Limiting calories in and increasing calories out will make just about anyone lose weight for a little while, so even ridiculous plans like the Twinkie diet can seem effective for a short period.

But very few individuals can maintain a strict diet permanently, and I would argue that this should not even be your goal. A healthy eating plan must have flexibility, since everyone has different personal and dietary needs. If a diet has too many rules, it isn't going to be your salvation.

Angry Proponents
Rational people don't get upset when someone disagrees with them. When you see health advocates defending their diet as if it were a religion you can bet there's a bigger, more personal reason for all the commotion.

While it is great to be passionate about the way you eat, if supporters resort to name calling and hate blogging there's likely more dogma than truth in whatever they're selling.

Truthiness
Is that data you just told me, or just a bunch of science-y words that explain your opinion? Don't be fooled by a scientific theory about why a diet works. If you can't find numbers to back up that information, then the diet is still a hypothesis and not a proven therapy. People love to tout our need for dietary "enzymes" or what we've "evolved" to eat, but I've never seen any evidence suggesting these things are true.

Fantastical Results
Does that diet sound too good to be true? It probably is. There are many ways to induce rapid, dramatic weight loss, but unless the plan is sustainable the weight will come back. Don't be lured by the promise of quick, amazing results. Look for plans that encourage improving habits and are designed to keep weight off permanently.

You can find more healthy eating tips by Darya Pino at Summer Tomato.

Let's Make the Perfect Farmers Market Bag

2010-11-22T19:50:00-05:00

I've talked before about how much thought and preparation I put into getting all my farmers market produce home undamaged. Though the tactics I use work decently well, they are by no means perfect and are more than a little bit of a hassle.

To address my farmers market bag problem more directly I'm partnering with Quirky, and we need your help. Call upon your inner super genius to help us design a new farmers market bag that will let me shop at the farmers market without coming home to a bag of crushed tomatoes.

If you aren't familiar with Quirky, they turns great ideas into amazing products. For this brief project they have been cool enough to wave the normal submission fee. So if you have an idea for a revolutionary new farmers market bag, submit it at Quirky by next Monday. The winning design will be chosen on Friday, December 10, and will be produced and sold to shoppers.

Submit your ideas here

Learn more about the Quirky process here

The official write up on my project is below. Watch the video for more info about my bag problem.

I can't wait to see what you come up with!

Brief #9: Let's Make The Perfect Farmers Market Bag

For this week's Quirky Brief, we're partnering with Darya Pino, a San Francisco-based scientist, foodie, and writer. Her popular blog, Summer Tomato, offers tips and advice on healthy eating, especially for foodies in urban areas.

When we first met Darya, she told us all about a food shopping problem that drives her crazy. Whenever she shops at her local farmers market, she inevitably comes home to bruised produce.

She's taken to bringing two separate bags -- a big one for heavy stuff and a smaller one for delicate fruits and veggies -- along with a Tupperware set for isolating vulnerable produce and a handful of biodegradable plastic bags for separating purchases.

Four different products, just to go shopping? There's gotta be a better way to port produce.

Quirky community and Summer Tomato readers, let's unite to create the perfect farmers market bag.

We flew out to San Francisco to check out the problem firsthand at the Ferry Plaza Farmers Market, and we captured the crux of it in the video. Watch it, and once inspiration strikes, head to the Invent tab on Quirky.com to submit your idea for free!

9 Tips To Avoid Weight Gain While Vacationing

2010-11-02T19:24:00-04:00

Vacation and travel is tricky business for someone looking to live a healthy lifestyle. While your time away is meant to be a break from your regular daily restrictions, most of us would rather not return home with extra luggage around our waists.

So how do you find the balance?

In my experience, despite eating slightly worse on vacation than I do at home, weight gain is pretty easy (even fun) to avoid. In fact, the more extended my break, the more likely I am to actually lose weight during my vacation. And it doesn't require any sacrifices in relaxation or enjoyment.

Here are my tricks for staying thin while traveling.

1. Relax

You can't expect to eat like a saint during your entire vacation, and I would argue that you shouldn't even try. But don't sweat it; if you follow the rest of the advice below, there should be plenty of room for fun and indulgence in your travels.

2. Eat before heading to the airport.

Airport food is horrid, and the food on flight is even worse. Even if you're rushing around packing before your trip, budget time for a healthy meal as close to takeoff as possible. If your flight is less than six hours long, you can probably get through it without eating (or finishing) whatever the airline is serving. Also consider packing nuts or fruit in your carry-on luggage for an in-flight snack. But don't forget to eat it before getting off the plane if you're heading somewhere with agricultural restrictions.

3. Bring sturdy shoes and shorts.

When you're active your body can be very forgiving with an occasional dessert or heavier meal. To encourage yourself to get moving on your trip, bring a pair of older running shoes. Though these will allow you to use the hotel gym if necessary, they're even more useful for longer hikes and walks where you can explore the local scenery. Your shoes might get destroyed in the process, so you probably don't want to bring your newest pair.

4. Do stuff.

Chilling on the beach is awesome, but don't spend all your time lounging around. Vacation settings tend to be filled with fun activities that can be surprisingly effective at burning calories. For instance, I wouldn't have expected an hour on a jet ski to be particularly strenuous (and it was crazy fun), but the next day I had aches in muscles that felt like they hadn't been used in years. Have some fun and earn yourself some extra calories in the evening. Hikes, sports, and even sunset strolls are likely to be more activity than you'd be getting in front of the TV at home.

5. Take advantage of traditional, local specialties.

The big, sugary waffles and French toast can be tempting, but you can get stuff like that anywhere. Traditional foods tend to have long local histories and therefore have fewer processed ingredients than usual indulgent foods. Explore the regional culture and look for foods that emphasize fresh, local ingredients.

6. Eat small portions.

When you're not in your hometown, you're likely to be eating every single meal in a restaurant, and restaurant portions are huge. While on vacation, get in the habit of not finishing your food. Eat half your sandwich, split entrees with your travel partner and order meals off the appetizer menu. Desserts are often less tasty than you'd expect, so limiting these to a few bites (assume you're getting 50-100 calories per bite) can help tremendously. Trust me, you won't go hungry.

7. Watch your drinking.

If you're anything like me, vacations mean lots of drinking, and it often starts very early in the day. Therefore, to avoid overdoing it, you need to monitor yourself by spacing out your drinks as much as possible and making sure you get plenty of water. Get in the habit of making every second or third drink a water or sparkling water with citrus. This will both slow you down and keep you hydrated, encouraging fewer hangovers and more fun all around.

8. Watch your sugar.

When ordering drinks and food on vacation, a little sugar every now and then won't kill you -- particularly if you're very active. But if you're having three or more drinks per day, margaritas, mojitos and beer are probably not the best choices. I recommend finding a drink or two that you're happy drinking that has relatively low sugar. I'm partial to Salty Dogs (vodka and grapefruit juice with a salted rim), which have no added sugar and natural fruit juice. I also enjoy champagne, but find whatever works for you.

Avoid foods with honey or sugar-based glazes (teriyaki, BBQ, honey-based salad dressings, etc.) and again, eat desserts in sample mode.

9. Aim for eating healthful-ish twice per day.

Even on vacation, you're probably only going to face one heavy, not-so-healthy meal per day. The rest of the time it's a good idea to eat as healthfully as possible. Local foods can be helpful for this (e.g., the poke in Hawaii is very healthful and tasty), but even simple salads, fish tacos, fruit plates, oatmeal, etc. can be useful when you just need a few calories to get by until the next meal.

Vacations are for enjoyment, but you don't need to gain weight in the process.

What are your tricks for eating healthfully on vacation?

A version of this post was originally published at Summer Tomato, where you can find more healthy eating tips.

Truth and Marketing: Why Sliced Bread Was Never A Great Invention

2010-09-07T15:32:06-04:00

Food marketers have been at it for nearly a century. They're saving us time, making it ever easier for us to consume their products, and all they ask in return is to charge us a little extra for the "convenience." Bless their hearts.

When pressed, most of us will acknowledge that the top priority of food marketers is not to make our lives easier or tastier, but to get us to eat (and spend) more. What's truly remarkable is that despite knowing this, we still parrot and defend their ideas as ardently as if we'd thought of them ourselves.

Do you really believe Krispy Kreme makes the best doughnuts, Ben & Jerry's makes the best ice cream or life is impossibly difficult without pre-sliced bread? My guess is you probably do, or at least did at some point.

But the reality is none of these things are true, and that we think they are is just a sign of brilliant marketing.

Food isn't like other products. There are people who buy every single gadget that Apple creates, and if Apple started making twice as many products per year those people would still buy them all. But humans can only eat so much food, which makes it difficult for food companies to expand their market and be competitive.

Enter "added value."

Sliced bread, instant oatmeal and single serving Go-gurt are all examples of foods designed to be easier to eat. And companies correctly assume that we are happy to pay more for the free time these conveniences allot us.

But does this freedom really make our lives better?

I would never argue that time doesn't have value. Though I think there is a strong case for slowing down and taking time to eat mindfully, I certainly see the appeal of fast and portable food. As a PhD student, writer and website owner I know what it means to be busy.

But convenience is not the only thing you get when marketers sell you on their products. You also eat more, and you eat worse.

Because sliced bread is easier to eat, people tend to eat more of it, along with whatever they choose to put on top. Additionally, since real bread quickly becomes stale when cut into smaller pieces food companies have had to find new (non-ecofriendly) packaging and add preservatives, dough conditioners and other chemicals to keep breads soft.

The ingredient list on a loaf of Wonder Bread is truly remarkable:

Wheat Flour, Water, High Fructose Corn Syrup or Sugar, Yeast, Contains 2% or Less of: Ferrous Sulfate (Iron), B Vitamins (Niacin, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid), Barley Malt, Soybean Oil, Salt, Calcium Carbonate (Ingredient in Excess of Amount Present in Regular Enriched White Bread), Wheat Gluten, Dough Conditioners (Sodium Stearoyl Lactylate, Mono and Diglycerides, Calcium Dioxide, Datem and/or Azodicarbonamide) Vitamin D3. Calcium Sulfate, Vinegar, Yeast Nutrients (Monocalcium Phosphate, Dicalcium Phosphate, Ammonium Sulfate, Ammonium Phosphate and/or Ammonium Chloride) Cornstarch, Wheat Starch, Soy Flour, Whey, Calcium Propionate (to Retain Freshness), Soy Lecithin.

In contrast the bread I buy at Acme, my local bakery, is made of flour, water, yeast and salt. Special loaves may contain olives or herbs, but you get the general idea.

I have to cut it myself and it doesn't last long if I leave it on the counter (it freezes absolutely beautifully), but the bread at Acme is also some of the best tasting bread I've had in my life.

Are you shocked that my Acme loaf costs around $2, while Wonder Bread costs close to $4?

I don't eat much bread, because it is not particularly healthy. But I enjoy burgers, pizza, sandwiches, naan and other traditional foods way too much to cut it out completely. Reasonable quantities of bread can easily be incorporated into a healthy diet, particularly if you exercise regularly. But bread is not health food and eating as little as you're comfortable with is generally a good idea.

We do not need unhealthy foods to be more convenient or less expensive. And if you're going to put health aside and eat them anyway they should also taste absolutely amazing, not good or even pretty good.

Does pre-sliced bread really make the cut? I don't think so.

Sliced bread was never a great invention, it was great marketing. "The best thing since sliced bread" was derived from an ad campaign claiming it's invention was "the greatest forward step in the baking industry since bread was wrapped."

The phrase may be perfect for describing brilliant marketing ("The best added value campaign since sliced bread") but do we really need to continue propagating the message that low-quality convenience food is the best invention of the past 100 years?

If we want a true benchmark for greatness, maybe we should change it to "the greatest thing since the iPhone."

What makes your bread great?

Article originally published at Summer Tomato, where you can find more healthy eating tips.