Colour Me Happy

baby artichoke with cumin caper mayo

As crazy as it seems, more people than not are complaining about the artichokes at the CSA.  We are getting artichoke! was the only thing I was screaming inside my head when I read it on the pick up list in my inbox.  I actually hoped they would be baby artichokes, & they were.  I guess not everyone loves baby artichokes as much as Dave & I do, so I've been able to acquire quite a few more from the "trade box".  I actually prefer them small; rather than scraping flesh from larger steamed leaves, baby artichokes give you nice, tender hearts to bite right into.  We've only ever had them like this on occasion from Whole Foods in Utah.  At the Farmer's Market in Salt Lake, baby artichokes were $2 each.  whaaat?  yeah right. 

As summer is warming up, I have been drawn to eating more raw foods & completely forgot about the artichoke feasts we were enjoying a couple weeks ago.  I came across this in my pending posts folder, & even though I am seriously reducing (actually trying to completely eliminate) oils from my diet, I had to share it.  It is phenomenal & simple & perfect for the occasional treat.

Honestly, I always feel like it's a cop out when people post a simple BBQ "recipe" that uses store-bought sauce or a mayo "recipe" that isn't homemade mayo.  This isn't a recipe though, just a really good idea.  So I'm going with it, & I think you should give it a try.

We like roasting halves or quarters of baby artichoke with slices of lemon & a little cracked pepper.  We serve them with the following:

I toast about a teaspoon of cumin seeds until fragrant, tossing often.  Once they cool slightly, I grind them to a powder using a morter & pestel.  Using the same pan, I fry a tablespoon of capers (just in their juices) for a couple minutes & smash with a fork.  Then I stir the cumin & capers, along with a little fine sea salt, into about a half cup of Veganaise (I prefer the taste, though I'm sure homemade is better).  You can use any mayo or aioli you like, be it vegan, homemade, or storebought. 

Play around with the proportions to find what suites your taste.  The cumin adds a unique depth & the acid from the capers cut through the mayo's richness.  I promise: it is incredibly delicious.

second-hand *give away* / DKNY frames

Growing up, I hated the idea of used or second-hand items.  Going to DI with my grandma was one of my least favorite past-times.  It smelled weird.  Honestly, it still sort of does, but it is actually a really cool concept, intermingling vocational rehab with a thrift store setting.  This post isn't actually about DI or thrift stores or anything like that.  It is just interesting to note how much certain tastes, preferences, & discriminations have changed over the years.  Now I LOVE consignment shops & thrift stores & gently used items; so much so, I physically miss some of my favorite little shops in SLC.  Vintage is actually pretty rad, right?  I wish I were offering you an awesome pair of truly vintage eyewear.  Alas, these frames are only a few years old.

I only keep glasses on hand as a back up & to give my eyes a break from my contacts every couple weeks, so these are in pretty new condition & haven't been worn all that much.  My lens prescription (for my glasses) has been outdated for more than a couple years, so I decided it was time to update it.  Let's just say, there was a lot of squinting going on if I ever needed to drive while wearing my glasses.  Maybe not the safest.  Instead of just replacing the lenses, I got a new pair of glasses; which means my old frames are up for grabs.

I know there are a lot of great non-profits out there that take old glasses, but I also know what it's like to not have insurance & be among the middle class.  We usually don't qualify for state assistance; & while we are capable of taking care of ourselves, some months are tighter than others.  Even though I know to expect it every year, it always seems like expenses such as glasses, contacts, exams...creep up suddenly or at very inopportune times.  I have insurance again, thanks to Dave, & want to pass along what I can to people I care about.

So...if you are interested in taking my DKNY frames off my hands, please leave a comment or send me a message, & I will send them your way!  The color is "brown on honey" - sort of dark tortoise around the eyes with silvery-taupe stems.  Obviously you will have to replace the lenses with your own prescription, but at least it will save you the cost of frames.  If there is more than one response, I'll do a random drawing or something.  I will give everyone a week to reply, so the give away "closes" next Wednesday, May 9th, at 5am.  Anyone can join in, but really this is meant more for someone who needs new frames or hasn't been able to afford a new pair in awhile. 

Believe me, I know they are an expensive, necessary accessory, & it is fun to switch up your eye glasses!  This is my new pair.

Is this totally weird of me?  Does anyone even want my old glasses?  I really hope someone will take me up on my offer if it will make her (or him) happy.

a.

what's the deal with B12?

Recently I had my blood work done; & my B12 levels were low, which had me nervous right away.  B12 plays a huge role in brain & nervous system function, blood formation, energy production, & even DNA synthesis & regulation [1].  It's an important vitamin, & deficiency can cause a lot of problems...even death.

Honestly one of my first reactions when telling Dave my results was to question whether or not we should start doing the opposite of meatless Mondays.  Should we be making a point of eating meat or sea food once a week or every couple weeks?  Should I buy local eggs again & eat them often?

I don't really want to eat meat.  It doesn't appeal to me anymore, but I knew I needed to take this seriously & address my deficiency.

It's not that I didn't take B12 seriously in the past, but perhaps I wasn't as thorough in my research.  I delved a little deeper this go-around & determined a few things.

There are not many (or any) great veg sources of B12.

Nutritional yeast is probably the best vegetarian/vegan source of B12.  While I like nutritional yeast, the thought of eating it every day is not appealing -- actually, it is sort of repulsive.  I'm also leaning toward more truly raw foods, & nutritional yeast is not raw.  I am also not sure whether this contains "active" B12 (see video below).

Eggs & dairy are often said to be good sources of B12; but they don't really have all that much, & what they do have might be the inactive form anyway [2].

Fermented soy & algae are not reliable sources of B12.

I am guilty of passing along this misinformation, because I thought it was coming from a reputable source (one of my favorite bloggers & a holistic nutritionist).

 

We live on an earth with decreasing levels of B12.

B12 is derived from bacteria in the soil.  This is where animals get B12: from the soil.  Ideally, we could also get it from the soil through trace amounts of dirt left on fruits & vegetables after we pull them from the ground.  Because we have hyper-sanitized the earth with chemicals, pesticides, & other nasty substances, we have killed much of the living organisms in the soil.  Soil is actually alive, but we are killing all of the amazing nutrients in it, such as the bacteria that produce B12.  I say "we" because every time we (consumers) buy produce grown with the use of pesticides & other chemicals, we are voting yes to their use.

If B12 is simply less available, would eating meat even solve my problem?

Especially if one of my problems is absorption?

 

Active forms of B12

Look for these in injections & sublingual tablets.

• methylcobalamin
• adenosylcobalamin/dibencozide (not available in injection)
• hydroxocobalamin

Inactive form (avoid)

Though it is said the body can convert this to active methylcobalamin, it is known to cause problems & leaves trace amounts of cyanide in the body.  I now avoid this form.

• Cyanocobalamin

What do you think about getting sufficient B12?  Is any of this information new to you?  Would you like to add something?

Sources:

[1] Wikipedia B12

[2] Top 5 Vegetarian Natural B12 Sources

[3] VRG

[4] USDA news & events

[5] 80/10/10, Dr. Douglas Graham

springtime / i would rather be outside.

I have felt somewhat uninspired recently. 

Maybe uninspired isn't the right word.

I haven't liked any of my photography lately.  I have "artistic" ventures sitting on the art table, left untouched for weeks.  Every time I go to take photos of a project I want to share (like homemade body butter), I think, meh.  I have recipes (like baby artichokes with an amazing caper cumin mayo), opinions (about my trouble with B12), & other ideas sitting in my drafts box; but I just can't be bothered with typing them up.  I'd rather be outside.

I haven't 'pinned' in over two months.  I can't say I've even missed my Pinterest account since I cancelled it.  Getting offline & doing is making me happier.  Plus when a good idea strikes, it feels more original.  I'm not necessarily doing a lot of crafty projects though.  Certain things just seem wasteful.  Watching documentaries puts me in this cynical state, where I want to do things that really make a difference for the better (for all people).  Dirt! is an especially good one; it sounds like it would be ridiculous, but it's done very well.

The projects I do have my hands in are starting herbs indoors from seed & tethering together hanging baskets once they sprout.  My handlebars still need to be re-wrapped, because biking makes me so happy.  I'm eating really simply: mostly fruit, occasionally dressed up a bit with fresh herbs. 

I am also trying to develop some yoga series specific for climbers & get back into doing sports & injury massage.  Dave is my muse.

And again, I just want to be outside.  I want to play in the sunshine, & sometimes, I just want to sit in it.

I wouldn't call this a "slump" as much as a shift of...creativity...or perspective...or living.

Have you felt this draw toward unplugging & staying outdoors? 

I think it's springtime.

linky love / sweet chickpea cakes from fridge scrapings.

When I see a food blogger who bakes with wholesome ingredients & sweetens with dates rather than refined sugar, I'm always drawn to them.  Lou over at Fridge Scrapings is one such blogger with a unique & creative style of baking.  The way she describes it, much of what she makes is simply thrown together from what she happens to have on hand: a method she calls "fridge scraping".  When I saw her little "Love Bites" made with chickpeas, I had to try them.  I try to limit processed carbs, but I still crave the taste & texture of cakes & other baked sweets, so these looked pretty perfect.

The first time, I baked them in the oven quite a bit longer than she does.  Even after 30 - 40 minutes, they were still a little doughy; but I had to take them out to avoid over-browning the top.  The cake was absolutely delicious & disappeared in less than a day.  I had to make it again. I knew covering it with foil would help it bake evenly.

I want to share her chickpeas cakes, because I really love them.  It's hard not to eat the whole pan at once - though I don't recommend it -- & they feel more wholesome than typical baked goods.  I also want to share it to show how to properly link & credit a recipe that is not yours.

Technically, I may have changed at least 30% of her recipe.  But it is not my recipe.  I suppose I could say "inspired by" or "adapted from", but let's really think about it.  If I am re-posting some variation of hers, but still using her very unique & creative chickpea base, it's not really my recipe.  I shouldn't post it like it is.

Recently I saw this beautiful cupcake recipe from Roost re-posted on a very popular food/health blog.  The only changes made were swapping orange zest for lemon, & adding vanilla & lemon extract.  I guess she left out the orange blossom water too.  Really?  She didn't credit Coco, just linked the title of the original cupcakes.  It stood out to me right away, because I love Coco's blog & recognized the recipe.  She is an amazing baker & photographer, & I've made variations of her cupcakes & muffins on several occasions.  I never would have thought to re-post them as my own.  Before I go on, let me say, at least it was linked.  I appreciate this -- I really do, because so often bloggers don't even bother linking at all -- it's a great start, BUT there is more to blogging ethically than simply linking.

I understand the concept of "adapting" a recipe -- experimenting with other flours & ingredients -- but if you don't change the base, does it really stand on its own to be claimed as your own?  I think this blogger would have done better to link the cupcakes, describe how she changed them, include her own lovely photos, then share the recipe for the frosting she made for them.  Another option is asking permission from the original creator to re-post a recipe or project.  Which, by the way, is what should always be done before posting a recipe from a cookbook or any publication.

Sharing another blogger's work is wonderful & flattering.  Yes, please share the amazing ideas & recipes you find, but do it right.  Be better.  I know linking a recipe rather than re-posting it means you will leave my page to see it.  Good, because obviously I loved it enough to visit the page. 

I'll just say it: I will sacrifice those clicks to stand by my ethics.

I am actually kind of sad typing all of this.  I know I'm taking attention away from Lou's lovely recipe, but this is so important to me.  The internet is rampant with copy cats & sloppy behavior.  Honestly, I know I wasn't as careful as I should have been in the beginning of my blogging.  Let's be better.  Force creativity.  If we stop "borrowing" & simply recreating ideas, we're likely to have our own.

To continue on with Lou's fantastic chickpea cakes.

They are moist, just sweet enough, & full of unique flavor from the chickpeas (& almond flour in my version).  Go here for the original recipe & see my changes below, paying special attention to baking.  Covering them makes a huge difference for me.

my notes:

I double the recipe & make these with either almond or teff flour instead of rice flour.

I think I have substituted yogurt & coconut milk for regular non-dairy milk.  I also leave out the lucuma powder.  If I have maple syrup on hand, I add a touch of it, as well as fresh vanilla bean instead of extract.

I don't have a microwave, so I warm everything in a dish in the oven while it preheats.  This works just fine.  To melt the coconut oil, I heat it in the 9x9 baking dish I use to bake the cake.  I tilt the pan & let the oil cover it completely before adding the oil to the cake mixture.  This oils my pan without adding additional oil, & I like the finished texture better than using parchment paper.

Finally, I bake it at 350*F, covered with foil, for ~20 minutes.  Then I uncover it for about 10 minutes to let the top brown slightly.

~

*If you want another example of "linking with love", go to this post, where I did a similar link back to Angela's cheese sauce at the end.  Again, I made some major changes, but it was essentially still her sauce.

Now I ask you, should we hold each other accountable & bring it to a blogger's attention when something isn't linked with love or credited appropriately or posted with permission?  If so, how do we do so politely & respectfully?  Or do we just get over it?  You might have already guessed, I don't really like this final attitude; but I hate confrontation, so I have a difficult time addressing it directly.

more fruits & vegetables / plus a berry smoothie with mint.

The last couple weeks, I have been having mostly juice & smoothies.  The first five days were fruit & vegetables only, along with juice/smoothies.  The next 4 or 5 days, I tried to just do juice & smoothies.  This final 5 I'm back to mostly fruit & vegetables.

Why?

I wasn't really trying to detox this time.  Rather, I want to reset my eating habits & make vegetables & fruit the major part of my calories.  I feel so much better eating this way. 

There is nothing wrong with nuts, seeds, grains, & beans -- of course they are really good for you -- I just start to feel heavy when they make up the bulk of my meals & snacks (which I think is easy to do). 

I feel lighter, healthier (digestive), & more energetic when my eating is centered around fruit & vegetables.

Since I got my juicer, juicing has become a huge part of my diet.  I really like having a smoothie or juice - sometimes both - everyday.

Recently I've realized I like starting my day with fruit, whether it is whole & fresh, blended in a smoothie, or juiced.  Spring is the perfect time to make this change; so much is becoming available as harvests are just getting going.

I know it can be hard to stay excited about eating plain ole fruit in the morning, but I've found a couple things that work for me.

Experiment with juice & smoothie flavors.  Try unusual additions.

Mint is especially enjoyable with blackberries (or strawberries!) & kiwi.

First I like blending the leaves from a few sprigs of mint with just enough coconut water to cover them.  Once this is smooth, I add the kiwi, a handful of berries, & the rest of the coconut water & blend again.  The mint is really refreshing in the morning!

Some of my other favorite combinations of juices & smoothies:

romaine & avocado.

carrot & fennel.

sweet potato.

  Bell pepper is actually really nice in juice too!

Try new, unfamiliar, or unusual fruits.

We had sapotes from California awhile back, & they are one of my new favorite fruits.  They are creamy & delicious, reminiscent of a cross between a date & a banana.  I am sad I haven't seen them again.  Sometimes just apples & dates do fine (think caramel apples), but some of my current favorite special fruits include kiwis, mangoes, & bananas. 

Also, buy fresh, ripe fruit.  It tastes better.  Often, the more local it is the more delicious it will be.  You could have a basketful of unique & fun fruit, but if they are not ripe or very fresh, they won't be enjoyable & you won't look forward to eating them.

What are some favorite fruits you are enjoying right now?

~

I will probably still be sharing some of my very favorite combinations here -- mostly because I love taking photos of fresh fruits & vegetables -- but to avoid over-flooding the blog with juice & smoothie recipes too often, I think Facebook is ideal for sharing some of these.  If you want to follow along, as well as join in & share your own favorites, Like ColourMeHappy on FB.  I'm not on FB very often, but I think it's great for starting conversations & sharing ideas, don't you think?

remember your helmet.

Wouldn't you know the girl who always wears her bike helmet just happened to forget it yesterday?  Rarely do we see cyclists (especially commuter cyclists) wearing helmets in Flagstaff.  It drives me crazy.  Dave dropped me & my bike off yesterday morning, & somehow, my helmet just didn't make it with me.  I felt like an idiot biking around without it & was beyond paranoid I was going to have an accident.

Super fitting Athleta's blog talked about spring safety yesterday.  Here's a little reminder why I really need to always remember my helmet.  I hope you always wear one too.

photo by David Finch

• Over 51,000 cyclists were injured in 2009. 
• 85% of head injuries sustained on bicycles could be avoided if people wore helmets!
• More than 91% of bicyclists killed were not wearing helmets in 2009.
• There were almost 11,000 reported head injuries requiring hospitalization from bicycle accidents. The next closest figure trailed behind with only 1300 reported head injuries from baseball.

source: Athleta

As you emerge from your winter caves to enjoy the sunshine & spring flowers, think before you bike, run, etc. & take measures to be safe.  We can't control everything, but we can take steps to control some things.

healthy, happy feet / two easy "exercises"

Since my shoulders have been bothering me recently, I have taken a step back from climbing & some of my workouts to really focus on creating more balance in my body & address some form issues.  I'm still working out hard, just in different ways, & am excited to share some of what I'm doing (even redeveloping some of my exercises, like my push up). 

The body is amazingly complex, & minor issues can become overwhelming when you really start picking the anatomy apart.  The body is more like a series of chains than a solid structure.  Problems in one area tend to move up the chain & create problems in another area which move up, creating problems in another area...  By looking at it this way, you can see how balance in the body begins at the foundation: the feet.

Not only are many of us on our feet a good portion of the day, we also love activities that demand more from our feet.  Obviously we want healthy feet.  Plantar fasciatis is an inflammation of the thick tissue (fascia) on the bottom of the feet.  It is extremely painful & fairly common in pavement runners.  Intense cardio & interval (body-weight) strength training also demand a lot from our feet (burpees, high knees, jump rope, jump lunges, etc.)  Climbers tend to develop tight arches as well, which feel similar to those of runners.  For some reason, it doesn't seem to develop into plantar fasciatis as easily though.  I'm not sure why this is, but it doesn't mean they should be overlooked.  While I've never had PF myself, believe me, it's nasty & can take a really long time to recover.  Better to take care of your feet now than risk dealing with it later.

  "Tight feet" also transfer to hypermobile or overly-flexible ankles, which mean instability.  Plus, like I mentioned above, this could create problems in your knees...& then hips, etc.  I started rolling my feet out regularly, because they get tight from climbing & my left ankle (previous strain) is constantly needing to be mobilized.  Keeping my feet healthy makes my ankles feel healthier.

Very high arches are a sign of "tight feet".  Notice how high Dave's arches are.  His feet are really strong but could benefit from releasing the bound up fascia regularly.  An easy way to do this is by rolling out the feet with a firm ball. 

I like using a lacrosse ball.  It is firm enough to hold its shape & get into those tight spots, but the rubber offers enough give not to destroy my foot.  Rolling it out this way is nice, because you can control the pressure.  You want to feel it releasing, but it shouldn't be painful.  I suggest starting small -- maybe only a minute the first time -- & with less pressure than you can handle; assess how your body responds, & build from there.  Everyone responds differently, so you might be surprised how much you feel the effects the next day.  Also, you might not want to do it the night before a long run, etc. until you know how your body responds.  Another point to keep in mind: often, tight arches stem from tight calves; be sure to follow your workouts with a good cool down & some gentle stretching as well.

Conversely, if you are "flat footed", you would benefit from strengthening your feet.  "Weak feet" mean your ankles are taking up the slack, becoming stiffer, & are at greater risk of injury.  If you wear really supportive shoes all the time, your feet aren't having to do much.  This is one reason why some people are such fans of barefoot running.  It forces your feet to be extremely involved again, & it can make them stronger.  I have mixed feelings about barefoot running, but I think it can be a really good addition to your training if it is appropriate & if you are smart about it.  This high-impact activity isn't the only way to strengthen your feet though.

An easy, silly exercise is laying out a small, hand towel, grabbing it with your toes, scrunching  it, & pulling it toward you.  Repeat until you have pulled the entire towel to your foot.  Repeat on the other side.  You can also pick things up, like marbles, with your toes.

These are simple things you can do while watching a show, reading, before going to bed, or first thing in the morning.  I have made the habit of keeping my ball in a basket in the bathroom & rolling out my feet before bed, while I brush my teeth.  This works for me.

I find when you are trying to incorporate maintenance-type exercises into your day/week, the best thing to do is find what works for you.  Yes, there are probably times it is most optimal/effective on the tissues; but most important is that you just do it.

~

*I am hoping to continue to share posts like this; they are only meant as a starting point for athletes & others to address issues in mobility & tissue.  Use at your own risk, stop if it hurts, yadda yadda.  Be responsible about your own body.  Seek out a professional to work with you on specific problems.  I have experience as a sports & injury Massage Therapist; most of what I share comes from experience, education during my mentorship, & a lot personal research & study.

romaine & avocado smoothie.

The romaine lettuce we have been getting from the CSA is heartier than I generally like for fresh wraps & salads, so I started throwing it into my smoothies.  I forget I can add greens other than kale & the like.  Romaine is perfect because it pulverize even better than some of the rougher greens.

Avocado is another one I don't often think to add to smoothies.  I just love avocado.  A sprinkle of salt is all it takes to make an awesome treat.  I'm thrilled it has been showing up at our CSA.  Eisley loves avocado too, & Dave has finally come around to it.

This is not your typical green smoothie -- it's a pretty pale green for goodness sakes.  It is definitely more green than not, but it's a mellow kind of green.  The avocado & banana give it creaminess & make it more of a treat for me.  Sometimes I add a squeeze of lemon or lime to brighten it.  I like lime best.  Orange would be nice too, especially if you want it sweet.  Yes, I'm definitely trying orange tomorrow.  Cucumber could replace the celery.  Obviously you could use water or some variety of milk for the coconut water.  Generally I don't add ice to smoothies, but I like this better slightly chilled & almost frosty.

I think it will be a nice way to fuel an active weekend, because I certainly hope you unplug & get outside to enjoy springtime!

diy natural dye easter eggs.

I got it in my head Monday I just had to dye eggs.  Dave & I have never dyed our own Easter eggs together before, & I wasn't planning on eating eggs this week, but I wanted to try dying them naturally & share my experience before family & friends celebrate Easter this weekend.  If you are dying eggs, I hope you will try doing them naturally. 

I don't like artificial stuff in my food, & that includes dyes.  Did you know synthetic food dyes have been known to cause hyperactivity in children?  The UK requires a warning label on all foods containing artificial dyes.  Often derived from coal-tar, they are toxic & carcinogenic (cancer causing) with a slew of specific health risk, such as tumors & nerve damage (see more risks listed here). 

Using foods to dye your eggs is comparatively safe though -- no big deal if a little color leaks through the shell -- plus it's fun to see what colors arise from different foods.  You definitely get more interesting variations this way.  I think kids might enjoy this experiment & get a kick out of preparing the dyes with you.

There are a lot of foods that will work, but I made a challenge to find & use only what we already had on hand.  Refer to the photo for our color - ingredient matches.  I talk a little bit more about some of the foods we used, how we prepared them, & how they worked below.

The starred* ingredients were combined with water & boiled for an hour to extract the color.  I did not strain the powders.  The chlorella & turmeric I did not actually boil, because I realized I didn't want to wait for all the powders to boil.  Instead, I poured steaming kettle water over, covered, & then let steep for 30 minutes to one hour.  This seemed to work fine.  The chlorella left a faint green on the eggs but this was mostly due to some of the powder sticking & then drying on the shell.  I liked the light speckles.  You could try boiling spinach or other greens for green.  I'm not sure what makes bright green.  Parsley also only faintly colored the egg a green-yellow-tan, similar to eggs you find in nature. 

The teas I steeped as I normally would but for much longer to get deeper colors.  I poured hot water directly over loose hibiscus then strained it once we were ready to dye.  It created cool swirls & textures on the egg; this was Dave's favorite.  Green tea also made neat textures.  Red wine left crystals after dying, but our wine had been "breathing" for some time.

There aren't any specific recipes to follow.  For fresh ingredients, I used a couple handfuls & covered to about an inch or two with water.  I wanted to end up with about 2 cups of water (so keep in mind some will evaporate during boiling).  For powders, I added a tablespoon or so.  Just let it boil or steep until it is the color you want; I waited at least an hour.  I also added about a tablespoon of vinegar to each before we dyed to help the shells absorb the color.  We let the eggs soak overnight in the fridge.

Get creative!  Cabbage water turns blue.  Grape, pomegranate, or cherry juices would be awesome.  I've heard boiled red onion skins work for violet-blue & yellow onion skins for orange. 

Experiment, have fun, & let me know what you come up with!