Firey leaves, cozy sweaters, hot apple cider, and ALL THINGS PUMPKIN.  That time of year is just around the corner.  Normally, I would wait until at least September to post my recipe for Vegan Pumpkin Spice Coffee Creamer, but an excellent article published on Food Babe yesterday, combined with a couple other factors, has me breaking out my favorite recipe early this year.

Fall is my very favorite season.  I could wax poetic for pages about the tangible magic I feel in the air throughout the autumn season (but I won’t!  I promise; no need to click away).

I will be the first to admit that I still feel some lingering trauma from the Polar Vortex that turned a glittering Michigan winter into a flesh cracking Jack Frost  Hell dragging its icy talons across the midwest all the way into MAY.  I am still joyously embracing every moment of muggy heat and asphalt fumes this August, and I refuse to openly admit that I enjoy a feeling of anticipation on the intermittent Fall-like days.  I still cringe at every buzzword mention of the Polar Vortex, whilst battling flashbacks to the 90’s and the most overused weather buzzword of all time:

And yet, even while fighting every inkling that there is yet another winter just around the corner, it didn’t take much to push me into Fall mode several weeks early.  And that little push was this incredibly well researched, and fairly disturbing, article on what actually goes into a Starbucks Pumpkin Spice Latte.

It is completely unethical for Starbucks, or any other business for that matter, to attempt to cover up their use of unsavory ingredients just to preserve profits.  Either come up with better ingredients, or accept the fact that a lot of us don’t want that garbage in our bodies.  Especially when making something just as delicious and MUCH more nutritious is so easy.

Similar to the Starbucks confection, most grocery store coffee creamers are full of all sorts of yucky stuff: hydrogenated oils, high fructose corn syrup, and worst of all (in my opinion) factory farmed milk. The way those cows are treated is enough to make me wretch. And I can’t even bear to think about what they do to all those little baby calves.  Not to mention the stomach-turning health detriments caused by dairy.

Any way you slice it, whether it’s health concerns, sugar issues, fat issues, lactose issues, ethical, or humane issues, I just couldn’t continue buying those creamers. Your purchases say something! Not just about you, but about where you stand on various issues. I try very hard to keep my money where my mouth is, so to speak.

So here it is, my most popular recipe, which also happens to be on of my easiest, Vegan Pumpkin Spice Coffee Creamer:

Special Holiday Note: This creamer makes a wonderful and ethical gift.  Pour it into a clean, reused glass jar, maybe paint or glue some used wrapping paper on the cap, use strips of re-used wrapping paper to create a ribbon or bow, and pop on a gift tag made from old holiday cards or wrapping paper, and Voila!  An affordable, easy holiday gift sure to please!

Ingredients
Makes about 2 cups of creamer
2 cups Almond Milk*
2 tbsp mashed pumpkin (canned is fine, but make sure it’s just pumpkin and not pumpkin pie)
2 tbsp maple syrup**
1 tsp cinnamon***
¼ – ½ tsp nutmeg***
¼ – ½ tsp ground cloves***
¼ – ½ tsp ground ginger***
½ tsp vanilla extract*

* If you use Vanilla Almond Milk, you may not need to add any additional vanilla. You can also use Soy Milk, Rice Milk, Flax Milk, or Hemp Milk. Do not use animal milk – it will separate, go spoil quickly, and taste off.

** Adjust to taste and desired sweetness. If you use sweetened Almond Milk, you won’t need as much sweetener. Fair Trade/Equal Exchange brown or white sugar or agave nectar can be substituted for the maple syrup. The Maple just Falls up the flavor that much more.

*** Adjust spices to taste. You can also substitute pre-mixed “pumpkin pie spice.”

Directions

1. Whisk all the ingredients, except vanilla if you’re planning to add some, together in a sauce pan over medium-high heat.  Ensure all pumpkin is completely mixed in.

2. Heat until steaming, but not boiling.

3. Whisk in vanilla.

4. Pour into a jar for storage.

It’s that easy!

Shake before using, as the spices may settle.

This stuff makes my morning!

In addition to being a great gift, substituting this creamer for milk in any recipe is a great way to fulfill all your pumpkin spice desires:
Cookies,
Cakes,
Cupcakes,
Oatmeal,
Pancakes,
Chia Seed Pudding, …

What flavor would you like to see me try out next?  

What do you put in your coffee?

And as a final Fall themed bonus, I would like to share the following link in memory of my brother, Boo.  I spend days cracking up every time I read it, and I can see and hear him reading it in my head.  Fair warning, it is heavily peppered with rather “colorful” language:

It’s Decorative Gourd Season Mother******s.

You’re welcome.

The post Pumpkin Spice Coffee Creamer and Why to Avoid the Starbucks Version appeared first on Urban Earthworm.

Oddly enough, I am not a fan of pumpkin pie, but I love all things pumpkin spice – Pumpkin Spice Coffee Creamer, Pumpkin Spice Pancakes, and pretty much any iced pastry with “Pumpkin Spice” in the title.

This is my go-to breakfast in the cold weather months.  Oatmeal is already a healthy, hearty breakfast, and the pumpkin and molasses both add an extra kick of vitamins and minerals.

The recipe below is for one bowl (great for before school/work).  You can also multiply everything by 4 (or whatever number you want) and make it in a crock pot.  Also please note that the amounts for Oatmeal and Water will vary based on the kind of oatmeal you use; I use a mixture that is 1/2 steel cut oats and 1/2 muesli mix.

Ingredients
1/4 cup dried oats
1/3 cup water
—–
3 tbsp pumpkin puree
1 tbsp blackstrap molasses*
1 tsp real maple syrup*
1/2 tsp cinnamon*
1/4 tsp allspice*
1/4 tsp ginger*
1/8 tsp cloves*

* SUBSTITUTIONS:
– You can substitute the cinnamon, allspice, ginger, and cloves for 1 tsp “pumpkin pie spice,” but watch out for added preservatives.  I make my own (in roughly the proportions listed above).
– You can substitute brown sugar for the molasses and/or the maple syrup, but the flavor won’t be quite as perfect.  Also, if you subtract the molasses, you’re losing an excellent source of iron, calcium, manganese, and copper.

Directions
1.  Mix the oats and water in a microwave-safe bowl.2.  Microwave for 3 minutes.  Stir.  Add an additional tbsp water if necessary.  Microwave for one more minute.
–OR–
1.  Prepare one bowl of plain, unsweetened oatmeal according to package directions.
2.  Stir in the pumpkin, molasses, syrup, and spices.
3.  Serve and enjoy!

Stay warm, friends!

The post Easy Pumpkin Spice Oatmeal appeared first on Urban Earthworm.

The simple act of slicing up an apple drastically increases the likelihood that my kids will eat the whole thing during their short lunch times (and reduces the likelihood that Flintstone will eat the core, yuck!), and it allows for a myriad of dipping options -peanut butter, cinnamon sugar, caramel (as a rare treat!).  In the past, I’ve doused apple slices in water with a couple tablespoons of lemon juice in it (Citric acid slows the browning of apples), but this is sooooo much faster and easier:

Slice up your apple like a tick-tack-toe board (#), with the core being the center box.  Hold the apple together as a whole (leave the core in the center), and put a rubber band around it.  This is a great way to re-use the rubber bands that often come around greens at the Farmer’s Market!

BAM!  That simple.  Toss it in the lunchbox, and you’re good to go.  In full disclosure, I did  not come up with this.  I saw it on Pinterest, but I don’t remember who the original poster was.

And if this delicious vegan lunchbox looks good to you, check out Healthy Lunch Ideas: Waste Free Lunchbox.

What is your favorite lunchbox hack (or kitchen hack or life hack)?

The post Keep Apples From Turning Brown: Lunchbox Hack appeared first on Urban Earthworm.

It is really rather astounding how limited the readily available information on pelvic floor fitness is and how rarely this information is discussed considering how significant the health of the pelvic floor is to a woman.  We stand in an odd historical point here in the US where the vagina is everything and nothing all at once.  No longer the complete un-mentionable it once was, discussion of the vagina has become something of a hipster staple, an armchair feminist battle-cry, and a social-media numbers wizard.  The sad fact is, though, that while the titillation of talking about vaginas has made it not only acceptable but even trendy, the substance is still lacking.

We can talk about vaginas as iconic symbols of feminism* (an odd counterpoint to seeing whole women, or better yet, human beings as symbols of feminism).  We can talk about vaginas and whether or not the government should control them (unless, of course, you happen to be a Michigan state representative debating women’s rights legislation as pertains to abortion).  We can score a few extra hits on a post about our feelings or opinions on other people’s sex lives by dropping the V-bomb in the title.  We can appear fearless, mature, and modern in our unflinching utterance of such a risqué term freely.

The vagina makes a great tagline, punchline, symbol, or icon.  What it doesn’t make, apparently, is good content.  Because rarely will you see a popular article that actually talks about the vagina as a body part.  You’ll see ab workouts all day long – on the cover of every fitness mag and popping all over Pinterest.  Skinny legs, healthy skin, shiny hair?  Yes.  Yes.  Yes.  A good vag workout?  Not so easy to come by.  And when you do find it, it will likely boil down to one thing: do some kegels. Done.  (Or, alternately, try this or that drug).

This is not to say that articles about vaginal health and/or pelvic floor fitness don’t exist.  They do, but they are fewer and farther between than other health articles and you often have to look a lot harder to find the good ones.  And that is complete bullocks.  I mean, having a fit pelvic floor is obviously just as important to me as having sexy shoulders – actually, much more so.

Why do we need to talk more about the pelvic floor? 

Because it is a major muscle group like any other, and because it has significant impact on your everyday life and health.

I JUST PEED A LITTLE:

According to Medical News Today:

Approximately 25% of young women, up to 57% of middle-aged and postmenopausal women, and around 75% of older women in nursing homes suffer from urinary incontinence. Urinary incontinence can inflict considerable and potentially debilitating lifestyle restrictions. In 2004, the United States spent around $19.5 billion on incontinence care. In addition, one estimate reveals that the annualized cost of women’s nursing home admissions due to urinary incontinence was $3 billion and 6% of nursing home admissions of older women were due to urinary incontinence. [emphasis mine]

Lets think about those first numbers just for a minute.  That is a heck of a lot of women having problems with leaking urine.  It is important to note that this is not referring to pregnancy related incontinence.  That’s a completely separate ballgame.  What is even more disturbing is that in many, if not most, of these cases, the incontinence is completely preventable through simple exercises that you can do in the car or even while reading this article (and I’m not talking about kegels – keep reading).

A healthy pelvic floor can completely cure stress incontinence (peeing when you sneeze) or urge incontinence (unexplained, forceful need to pee).  When I was pregnant, I definitely started to get some of both.  Certain books about expectations when you are expecting and my OB/GYN (the same one who told me he would give me whatever drugs he chose during my birth regardless of what I said), both said it was normal and to expect it.  Thank heavens for my midwife and my yogi, who both knew otherwise.  After only a couple weeks of pelvic floor workouts, even being several months pregnant, I was leakage free.

INTERNAL HAMMOCK

Your pelvic floor is composed of a network of muscles which work together to support your intestines, bladder, and reproductive system (excluding the external portions of the male genitalia).  They are part of the greater system of muscles that make up your core and are vital not only to proper functioning of your bladder, bowels, and sexual organs, but also to support of your posture and the overall strength of your body.  If your pelvic floor muscles become weak, the system can begin to collapse in on itself leading not only to incontinence, bowel issues, and sexual dysfunction, but also to bladder and/or uterine or vaginal prolapse in severe cases.

This goes back to my earlier comments about muscle tone.  Just because you can’t see these muscles, doesn’t mean they should get short shrift in your workouts.  Indeed, they are more important than most other muscle groups much of the time!

I would like to include an image of this muscle group, but at this point have not obtained the rights to one.  In the mean time, I will refer you to this image.

SEXUAL SATISFACTION

Awareness of your pelvic floor muscles (which is actually something you may have to work to develop), fitness and strengthening of those muscles, and control of them, can greatly increase sexual potency and enjoyment IN BOTH SEXES.  While this article focuses on the female pelvic floor, please note that there are many of the same great benefits to be obtained by men – the pelvic floor is a human muscle group, not a female one!

In women, strong, healthy pelvic floor muscles hold the support the optimal shape of the vagina (narrow tube).  If these muscles become weak and sag, the tube begins to sag into more of a sac, which can create a “loose” feeling during sex.  Also note:  “looseness” is not caused by having sex.  So the term “loose” as a synonym for promiscuity is stupid.  The myth that vaginal delivery causes a permanent loosening of the vagina results from women not being taught to re-strengthen their pelvic floor after childbirth.  Based on personal experience (confirmed by both MacGyver and an unbiased measure, my menstrual cup), it is possible to regain the same shape and tensity in only a couple months after an un-complicated birth.

Fit pelvic floor muscles will also have increased blood flow, which will in turn lead to better lubrication and heightened sensitivity.

And finally: since the pelvic floor is a network of muscles which one can, with some practice, learn to control independently, it is possible to learn to flex the different layers of pelvic floor muscles in succession.  This creates something of a rippling sensation.

PREGNANCY AND CHILDBIRTH

I’d like to think it rather obvious that the pelvic floor muscles play a role in childbirth.  Then again, I get several blog visits a week from people googling “where do babies come out” so maybe I should give a little detail on this.  (And maybe we should give our kids some better sex education).  First off, babies come out of the vagina, which is a completely separate hole from where urine comes out, which is the urethra.  Both of these passages are sphincters through the pelvic floor muscles.  The pelvic floor muscles control these sphincters.  A healthy pelvic floor helps control urinary incontinence because it strengthens that sphincter and supports the bladder.  So, too, for childbirth.

There are many, many things I am thankful for in conjunction with the birth of my son.  But one that I make a point to mention to any pregnant friend who asks for advice and some who don’t is the pelvic floor workshop I was able to attend.  I was incredibly lucky to be able to attend one of Leslie Howard’s Pelvic Floor workshops early in my pregnancy.  It was quite an eye-opener.  The workshop introduced me to the whole world beyond kegels.  If you have the means to attend one of these workshops or to find one of the rare physical therapists or trainers who focuses on the pelvic floor, take advantage of it.

I was empowered with a set of exercises which I tailored, adjusted, and added to over a few months to which I credit the curing of my pregnancy related incontinence (both stress and urge incontinence), and for why I never once had the feeling of having a bowling ball in my pelvis when I got close to my due date (something that many “experts” will tell you is inevitable).  Of course every woman and pregnancy is different, but I really do believe that the strength of my pelvic floor made a world of difference in my pregnancy and in my birth.

During the birth itself when it came to the pushing stage, I was able to exercise and incredible amount of control.  With no drugs to interfere and with my midwife walking me through second-by-second, step-by-step, I was able to ease my son’s head and then body out in a more controlled manner than I had previously thought possible.  My midwife credits this control as the reason I had basically no tearing at all and a very fast postpartum recovery (though genetics does also play a role in skin elasticity and my overall fitness also contributed to my recovery).  I think she’s right.  While I had some problems dealing with the contractions, once the pushing came, I felt in control and strong (physically and emotionally).

POSTPARTUM

This has generally been covered in the preceding paragraphs, but in case you’ve been skimming, strengthening the pelvic floor is one key element to postpartum recovery of the pelvic region.  Please note: If you had an epidural, severe tearing, or a cesarean,you need to consult an experienced health care professional for postpartum recovery.  I have no experience with that topic and it was not something I covered in my research.

After a few days of rest and recovery (ask your midwife or doctor), the same exercises that got you ready for birth will get your pelvic floor ready for everyday life.  For those who were working on their pelvic floors before birth, you will find your recovery exercises much easier.  Muscles accustomed to training “bounce back” faster than untrained muscles.  And if you’re just coming to this after birth, don’t worry!  It may take a little more time, but the results will be just as satisfying.  Pelvic floor exercises after birth restore the shape and structure of the vagina internally.   They lift the bladder and womb into the proper position within the body.  They can help improve sexual satisfaction (see above).

I was able to go running again for the first time two weeks after I gave birth.  My overall fitness played a major role in that, and pelvic floor fitness was a huge component.  Again, all women, pregnancies, births, and recoveries vary.  Anecdotal evidence is no more and no less than what worked for me and what I experienced.

OK, I’M CONVINCED.  NOW WHAT?

Pelvic Floor Exercises

BEYOND KEGELS

By far the most well known (and in many cases the only known) pelvic floor exercise is called a “kegel.”  A kegel is a single pelvic floor exercise published by Arnold Kegel in 1948.  The kegel is basically flexing the same muscles you would use to interrupt the flow of urine over and over.  This exercise is better than nothing and is certainly a fine first step toward pelvic floor fitness.  The problem is that many people stop right there, and that’s really not enough.  It’s similar to saying that doing fast bicep curls with your right arm is all it takes to have toned arms.

As mentioned above, your pelvic floor is a group of muscles, and some of them can be moved independently of each other.  They can and should be strengthened independently of each other (as well as in a group).

What follows is a completely non-exhaustive list of pelvic floor exercises and strengthening techniques I have used:

IDENTIFYING THE MUSCLES

Identifying the muscles can be the most challenging part of the process.  Once you’ve identified the muscles you need to flex and strengthen, most of these exercises are easy to do anywhere.  Do them in the car on the way to work.  Do them while you’re listening to NPR.  Do them while you check your voicemail.  Pick something you do every day and commit to flexing your floor at the same time.

Women are often taught to identify their pelvic floor muscles for kegel purposes by beginning to pee, then stopping before they are finished, paying attention to which muscles they are using to do so.  This can be a useful place to start, but there should be more to it.  And also note that this is NOT something you should do regularly.  Routinely interrupting the flow of urine can lead to UTIs and related unpleasantness.

I’m going to talk about three different “layers,” so to speak, of muscles – overall (which isn’t really a layer but whatever), front-back, and side-side:

OVERALL

This will be most similar to the kegels described above and is the easiest to do.  Using a muscle contraction very similar to what you would use to stop the flow of urine, tighten the muscles around the vaginal opening, pulling in and up.  Do this WITHOUT clenching your abs or butt and without holding your breath.

If you are unsure, you or a partner can insert a finger into the vagina.  You should be able to feel it tighten and you may be able to feel some lift.  The feeling may be very weak at first but will get stronger!

FRONT-BACK

One layer of the pelvic floor muscles runs from your pubic bone back to the bottom of your spine.  Focusing your attention here, you should concentrate on the feeling of pulling the front of your pelvis and back in toward each other.  Much of the feeling centers around the urethra, though there may be a tug near the anus as well.  This is a much more subtle sensation than the overall flex and may take some time and concentration to identify.

SIDE-SIDE

As may appear obvious given the title, this contraction is perpendicular to the front-to-back contraction above.  The focus of this movement is to pull your two sit bones in toward each other.  It may help to have a partner place one hand under each of your sit bones while you attempt to pull them together (without clenching your butt!).  Your partner can tell you when they feel the movement, which is very subtle.

THE EXERCISES

Could I take any longer to get around to it?

The basic exercises are essentially the same as the identification, but with timing mixed in.  It is important to do both held contractions and quick flexes.  For the held contractions, flex, hold for 10 seconds, then release.  Each week or two, add 5 seconds to the length of the hold.  Some people go as high as five minutes sustained hold.  Build up to 100 repetitions per day (divided into sets as you feel comfortable).  BE SURE TO RELAX FULLY AND BREATHE IN BETWEEN.

For the quick releases, flex and release quickly. Relax and breath in between.  Start with 30 repetitions in one to three sets.  Build up to 100 repetitions per day (divided into sets as you feel comfortable).

MORE EXERCISES

Your pelvic floor functions as part of your whole body.  While it is very important to focus on the concentrated pelvic floor exercises above, there are many other ways to integrate pelvic floor exercise into your overall fitness regime.

SQUAT!  I’m not talking doing squats in the gym (though those are good, too).  I’m talking about squatting in place of sitting on your butt or otherwise lounging.  The fact that sitting is bad for you has become fairly well publicized in recent years.  A study cited by the Mayo Clinic linked extended periods of sitting (in front of a TV, computer, or steering wheel) with a nearly 50% increase in risk of early death from any cause and a 125% increase in risk of cardiovascular disease.  So I’ve taken to squatting.  This started when I was pregnant as part of my pelvic floor fitness regime.

The “native squat,” also referred to as the malasana or garland pose in yoga, is a “sitting” pose that is much better for your body, your overall health, and your pelvic floor. The pose is simple.  Place your feet slightly more than hip width apart, heels flat on the floor, and squat down until your bottom is nearly on the ground (I’ve been doing this for so long that sometimes my bottom IS on the ground/chair).  Image and detailed directions here. For seasoned chair-sitters, this pose may take some getting used to (especially the heels on the floor part), but once you get into the habit, your body makes the benefits clear.  Rarely a day goes by when I don’t become uncomfortable in my office chair and pop up into malasana.  My coworkers – after a bit of an adjustment period – have come to expect it.  Maybe one day I’ll get a shot of my own masalana pose for this post…

BUTT LIFTS, which probably have a more common name, but I don’t know what it is.  Lay on your back, bending your knees to bring your heels (feet flat on the floor) toward your butt.  As close to your butt as is comfortable.  With your arms flat on the floor, palms down, and your abs and pelvic floor muscles tensed, raise your pelvis straight up toward the ceiling.  Hold for 10 seconds.  Lower down.  Relax, breath, repeat.  Pictured here.

YOGA is great for pelvic floor strengthening exercises like these, and I find that most yogis these days are extremely aware of the pelvic floor and it’s vital relationship with overall health.  If a yoga studio isn’t in your budget, there are gobs of decent yoga classes available on sites like YouTube.  And if you’re in the Detroit area, there is free yoga at the Tuesday Market at Eastern Market.

And that, my friends, is just the beginning of the pelvic floor!  Who knew a post about vaginas could be so un-titillating?

I’d love to hear about your pelvic floor experiences.  Please drop a comment below.

 — — —

* I recommend the last 5 paragraphs of the article The Problem with Naomi Wolf’s Vagina for an excellent take on why this concept falls short.

The post Pelvic Floor Exercises for Pregnancy, Postpartum, and Everyday Life appeared first on Urban Earthworm.

The Pumpkin Spice Latte is a quintessential flavor of Fall. But if you, like me, live way too far from the nearest Starbucks, or if you just don’t like to dish out $4.25 every time you want that quintessential flavor, perhaps you should try out this simple, but utterly delicious, Pumpkin Spice Coffee Creamer recipe.

Part of the reason I love Fall so much is because of the flavors. Hot, spicy drinks. Pumpkin, squashes, and other roasted Fall veggies. Cinnamon and nutmeg and ginger! Wonderful. And, thankfully, all things I can use to get my Fall fix even on those odd days when there are no beautiful Fall colors, crisp breezes, or hayrides and when the only sweaters I’m wearing have short sleeves.

Even though I am a complete coffee house addict, I’m still not the type to be spitting up almost $5 a pop on a regular basis for fancy coffee drinks. MacGyver and I hit up coffee houses as a treat. One of our favorite impromptu dates is always to grab coffee down by the waterfront then go for a long walk. Those rare treats don’t even come close to filling my Pumpkin Spice coffee requirements for the season, though.

Enter, Pumpkin Spice Coffee Creamers. My absolute thrill at discovering these fancy holiday creamers in the grocery store was short lived. Most grocery store coffee creamers are full of all sorts of yucky stuff: hydrogenated oils, high fructose corn syrup, and worst of all (in my opinion) factory farmed milk. The way those cows are treated is enough to make me wretch. And I can’t even bear to think about what they do to all those little baby calves.  Not to mention the stomach-turning health detriments caused by dairy.

Any way you slice it, whether it’s health concerns, sugar issues, fat issues, lactose issues, ethical, or humane issues, I just couldn’t continue buying those creamers. Your purchases say something! Not just about you, but about where you stand on various issues. I try very hard to keep my money where my mouth is, so to speak.

So, while I was sitting around pouting about the fact that the nearest coffee house where I could get a soy Pumpkin Spice Latte, was 40 minutes away, it occurred to me that there really isn’t all that much to coffee creamers. I mean, really, it’s just sweetened, flavored milk, right? So why not try to make my very own Urban Earthworm Ethical, Vegan, Healthier Pumpkin Spice Coffee Creamer? And, that night, that is just what I did.

I kept the recipe simple (mostly because I was trying to do this before making dinner ;-)), and was surprised by what a breeze this was to make. And, like most of my recipes, it’s pretty easily customized based on what you have on hand.

Ingredients
Makes about 2 cups of creamer
2 cups Almond Milk*
2 tbsp mashed pumpkin (canned is fine, but make sure it’s just pumpkin and not pumpkin pie)
2 tbsp maple syrup**
1 tsp cinnamon***
¼ – ½ tsp nutmeg***
¼ – ½ tsp ground cloves***
¼ – ½ tsp ground ginger***
½ tsp vanilla extract*

* If you use Vanilla Almond Milk, you may not need to add any additional vanilla. You can also use Soy Milk, Rice Milk, Flax Milk, or Hemp Milk. Do not use animal milk – it will separate, go spoil quickly, and taste off.

** Adjust to taste and desired sweetness. If you use sweetened Almond Milk, you won’t need as much sweetener. Fair Trade/Equal Exchange brown or white sugar or agave nectar can be substituted for the maple syrup. The Maple just Falls up the flavor that much more.

*** Adjust spices to taste. You can also substitute pre-mixed “pumpkin pie spice.”

Directions

1. Whisk all the ingredients, except vanilla if you’re planning to add some, together in a sauce pan over medium-high heat.

2. Heat until steaming, but not boiling.

3. Whisk in vanilla.

4. Pour into a jar for storage.

It’s that easy!

Shake before using, as the spices may settle.

This stuff makes my morning!

What flavor would you like to see me try out next?  My co-workers have requested eggnog.

What do you put in your coffee?

The post Pumpkin Spice Coffee Creamer (Vegan) appeared first on Urban Earthworm.

      This is a problem.

       Why?  Because getting too much protein from animal sources has been proven repeatedly to drastically increase risks of chronic disease and premature death.

        People are getting too much protein because most of us have been continually fed the myth, our whole lives, that protein is hard to get, needs to be specifically sought out, and is more important than other nutrients.  Protein – all the protein you need – is naturally occurring in nearly all whole, plant-based foods, from grains to veggies.

      The purpose of this post is not to convince everyone to become vegan (though I do think it’s an excellent idea) or to win people over to any particular cause (I have many other posts for that).  I am writing this because the misconceptions about protein and the protein requirements of people in the US are outrageous and they are negatively impacting our health.  This post is just about facts:

–  The majority of US Americans get way too much protein.
–  Most people don’t realize that they get enough protein from regular plant based foods without having to “add a protein” to every meal.
–  Too much protein from animal products is very bad for you.
–  Reducing meat consumption is very, very good for the environment and the world.

      The average US American adult needs minimum of about 4-5% of total calories per day from protein.  Since other factors require that many individuals get a little more protein than that, the recommended daily amount of protein for an average adult (even one who works out for 30 minutes EVERY DAY, beyond regular daily activity), is 8-10% of calories from ALL SOURCES of protein.  It is estimated that less than 2% of adults require more than 10% of their calories from protein (these may include women at certain stages of pregnancy and those recovering from surgery; note that working out does not elevate your need for protein nearly as much as popular culture would lead you to believe). 

      In the US, the average adult usually gets at least twice that amount of proteinfrom meat alone. And most people don’t work out 30 minutes every single day, either.  The health consequences of all this excess protein (and fat!) from animal products is really quite shocking.  Take a look at this (and the read more from me below):

       If you have no desire to give up meat, that’s fine.  As I said, getting people to give up meat is not the purpose of this post.  But please don’t give in to the myth that you need to eat meat, dairy, or eggs for protein.  Protein is found in most vegetables in nearly idea amounts to meet that 10% requirement.  The protein is already there, in the foods you’re already eating (or should be), without any need to “get your protein” by adding meat, dairy, or eggs to your meal.

    I love the way Micaela Karlsen, MSPH, put it in her article: “Imagine running into a friend at the gym who was just finishing her aerobic workout. Sweaty and flushed, she downs a bottle of water and remarks, “Got to get my hydrogen!” While we may instinctively sense that there is something odd about that statement, in Western countries, and particularly the U.S., people make very similar comments on a regular basis. “Just getting my protein in!” someone will cheerfully report as they dig into General Tso’s chicken or crack open a hard-boiled egg.”

      If you’re still not convinced, check out this great chart showing the amounts of various nutrient contents, including protein amounts, of lots of veggies.

      Aside from no needing it, and aside from the negative health consequences of eating too much of it, there are huge benefits to the world as a whole from cutting down on our meat consumption.  Leading scientists believe that reducing our meat consumption could DOUBLE the world’s food supply.  As you can see from the graphic, even just one meatless (AND egg-less, and dairy-less) day a week can make a massive difference.

       Eating less meat can seem daunting if you’ve grown up in a culture that tells you to eat meat with every or nearly every meal, but with a few good recipe ideas, I honestly think you’ll be surprised by how easy and satisfying it can be to cut meat, dairy, and eggs to no more than 6oz a day.  Why not try out meatless Mondays?  Or check out my “Quick and Easy” recipes over on the right —>

      There are hundreds of resources out there that make reducing your meat consumption and eating ethically much easier.  If you need any guidance or resources, please don’t hesitate to contact me, either in  a comment on this article or asking a question on our Facebook page.

The post Meat and Protein: Myths, Misconceptions, and Unnecessary Risks appeared first on Urban Earthworm.

       I’ve remedies this by learning to tear my food versus bite it and the use my finger to press food against my teeth to cut through. Neither are particularly classy ways to eat.  When I was younger, as a rule, I would not eat pizza or sandwiches on dates.

      Corrective surgery was first suggested by my orthodontist when I was about 16, but it is a very expensive surgery simply to make me a more neat eater.

      Later, at OCS, I developed a fairly severe case of TMJ which the physical therapist suspected had to do with my jaw layout.  When I came on active duty after Law School, the first military dentist to look in my mouth suggested the surgery, but I didn’t want anything to delay my getting into – and graduating from – TBS.

      So I suppose the third time’s a charm. My wisdom teeth coming in had made my teeth rather crooked (making the 2 years of braces in Jr high/high school a waste).  The dentist told me that even though this is technically an elective surgery, the military would pay 100% because it is good practice for our surgeons who work on facial reconstruction for disfigured servicemembers. 

      The Oral Surgeon explained to me that it looked like one bone in my mouth stopped growing before the rest, resulting in the arch in my mouth and my open bite.

      So, about a year ago, I started the two year process of correcting my bite.  I got braces. Again. At 28.  Big, ungainly, all metal, military issue (ie, cheapest available) braces.  And my teeth got all nice and straight again.

And after a number of delays and amidst mountains of work I can’t really afford to leave, my final surgery date came upon us.

I was terrified. I can’t exaggerate my fears that I would not survive the general anesthesia or my concerns about brain damage. I wrote letters to my kids, and made my friends promise to help raise my kids if anything happened to me, and I wrote a new will (though I never got around to executing it).

Thankfully, though, I did survive. I had a little trouble coming out of the anesthesia. Not in a scary way, just in an “I’m going to sleep in the xray machine and while you try to get me dressed and basically not stay awake for more than 30 seconds.” Of course, being asleep beat the heck out of throwing up blood. Ick.

The rest of the night was ok; I slept through most of it, and this morning I felt better. My biggest complaint was the dried blood in my nose made it very hard to breathe, but Chris was able to fix that with some water in a nebulizer.

I am now on day 3 – supposedly the worst day for swelling, and my face certainly is huge. I’m on the fence about posting a pic, not because I look bad (though I do), but because it’s pretty gross.

Chris and my friend Dina (who drove all the way down from NYC) have done an amazing job taking care of me. You should see the chart Chris worked up to make sure I get all the right drugs at all the right times. And using that, Dina caught the fact that the pharmacy forgot to include my antibiotic.

They’ve both been up at all hours grinding up my pills and trying to mix them into liquids that might cover up the grossness. I have to “eat” everything through a syringe.

Chris made a delicious potato leek soup for me and french onion. He also made me smoothies using vegan “So Delicious” brand coconut milk keffir (amazing stuff, highly recommend). And apple sauce. He put all my cold mushes into one cooler with ice packs and all the warm into one with a hot bottle, all on my nightstand.

The pain hasn’t been nearly as bad as people said it would be, probably because Chris and Dina have been so great about my meds. The worst part is definitely difficulty breathing when my nose gets plugged and how cold the still numb parts of my face feel. I spend most of the day with my face wrapped in an ice wrap for swelling, but with a towel over my nose because it’s cold.

I can’t wait until I can talk again. I did not think my inability to speak would be as annoying as it it. I’ve been sending a lot of texts, but it gets frustrating for people sitting right next to me.

Overall, I’m very lucky to have come through this as well as I have and to have such wonderful people in my life to care for me. Now it’s just a matter of waiting for the swelling to go down, the feeling to come back, and to learn to eat like other people do.

The doctor tells me there shouldn’t be much visual difference, which is good. Chris had me repeatedly get reassurances from the doc that I wouldn’t look any different. What can I say? He likes the way I look (pre-chipmunk).

The post Open Bite: My Jaw Surgery Journey appeared first on Urban Earthworm.

Chemical Hair Dye

      I started coloring my hair when I was about 17. I didn’t full-on dye my hair, but I periodically painted in big chunky highlights, as was the style around that time (care to guess what year I’m talking about?). I had always had sandy blonde hair, but as I got older, it got darker until it was a rather dull dishwater shade. Then, quite frighteningly to me at the time, it started to turn RED. The last thing I wanted was to look any more like my little brother, Boo:

      So I did what any typical American teen does, and I turned to the rainbow array of boxes on the drugstore shelves. While I eventually grew to love the natural reddish brown shade of my hair, I was completely addicted to the shine and pop of boxed color, so for a couple years I was dying my hair a few times a year with a shade as close to my natural color as I could find. Which, looking back, is just a sad example of buying into meaningless and contradictory cultural dictates.

      When I gave up shampoo, it became apparent to me pretty quickly that all the nasty, useless chemicals and endocrine disruptors in shampoo were also in just about every other cosmetic product I used as well. I’ve already written on swapping out cosmetics for natural, typically single ingredient products like using coconut oil as a moisturizer and hair product. But it also occurred to me that hair dye, of all the chemicals in my bathroom, had to be one of the worst. Just the fumes and the arm-long list of small print warnings it comes with were enough to tell me that. Not to mention the advice of both my doctors and midwives that I should I avoid it during pregnancy even though it hasn’t been conclusively proven to cause birth defects, yet.

      And if for some reason all that hadn’t been enough to convince me, there was the small matter of my baking soda rinse washing all the chemical color out of my hair in about 2 weeks.

      While my hair has always been quite a bit lighter at the bottom than at the roots, I’m pretty sure the chemical dyes were responsible for exaggerating the difference in hue from root to tip of my hair. My hair was its nice, dark reddish tone at the roots which faded into a blah sort of mousy brown and eventually ended up blonde at the tips. Really, it wasn’t that bad, but I still wasn’t thrilled with it.

      Lucky for me, while researching No ‘Poo, I came across this excellent homemade beauty products site singing the praises of henna.

Henna

      Now, if you’re like I was when I first discovered henna on Hilda Blue, you have been lead by the hair dye industry to think that Henna is some sort of terrible concoction that only hippies use because it does bad things to your hair. While it is true that many box dyes claiming to be henna, or containing henna as one of many other chemical ingredients often can be very bad, henna, just henna all alone by itself, is NOT bad, and is actually very good for your hair.

      The Henna I’m talking about is a plant, lawsonia inermis, the leaves of which, when dried and ground into a powder, can be used as a wonderful and effective hair coloring treatment.

      Now, there are a few things you need to know about Henna before you dive in:

1)  HENNA WILL ONLY DYE YOUR HAIR RED  –  There are a lot of products out there claiming to be henna that will dye your hair other colors – those are not true, pure henna. There are, however, other plants that can give you other colors – indigo for black, for instance. There is a lot more information on these other plants on Hilda Blue and Henna for Hair. That said, there are ways to dye your hair a variety of colors with plant based natural dyes. Henna for Hair has a ton of mixtures for that.

2.)  Henna is GOOD for your hair. Regardless of the color aspect of it, I love the way my hair looks and feels after I henna it. It is soft, shiny, and just overall very healthy. Many people use an herb similar to henna but without the dying properties (Cassia Obovata) to treat their hair just to get these benefits.

3.)  Henna takes longer and is (arguably) messier than chemical hair dye. It has the consistency of mud and I leave mine in for 3 – 4 hours. But it is worth it.

4.)  Henna is MUCH cheaper than box dyes.  You can get very high quality pure Henna powder online for $13.00 a pound, which would be enough to do my hair at least 10 times. I buy mine from a local bulk style herb store (I requested they order it, and they were happy to), and just a couple dollars worth has lasted me 8 months.

5.)  Henna is truly permanent. The pigment particles from the plant penetrate deep into the hair shaft, they do not simply coat it like most chemical dyes. I’m told this also makes it excellent at covering greys.

6.)  Rinsing Henna down the drain won’t harm local wildlife and drinking water the way washing the chemicals from box dyes will.

7.)  If you use pure, high quality henna with no chemical additives, it WILL NOT react with chemically treated hair.  It is only the fake boxed “henna” mixes that produce negetive reactions because they often contain metallic salts.  Pure henna is just the ground leaf of the plant and will not produce those reactions.

      So, are you sold on Henna yet? I was in about 3 minutes, but I spent a number of days researching it before I took the plunge. In my opinion, the site Henna for Hair is the best out there for Henna information. It has everything.  Part of the reason I’m not putting too much “how to” detail in this post is because Henna for Hair has it all covered, including how to incorporate other herbs and ingredients to get different colors. You can also order high quality henna from the site, though I haven’t. I also haven’t been compensated in any way or asked to plug either Henna for Hair or Hilda Blue; they are both simply great sites.

Personal Experiences

      The first time I tried it, I did a basic, pure henna mix. Henna powder and lemon juice (and a little vinegar because I ran out of lemon juice – you just have to mix the henna with something acidic, lemon juice being the most common choice). Let sit for 12 hours and then apply. While I liked the results, my hair was just a touch brighter than I really wanted it, so since then I have done 2/3 henna, 1/3 indigo – roughly, I just eye everything.

      I mix up the henna with the lemon juice until it’s a sort of sticky mashed potatoes/thick yogurt consistency and let it sit, covered in plastic wrap at room temperature for 12 hours. The mix is brightish green to begin with, but as it sits just the very top layer turns brownish, the underneath stays green. Again, check out Henna for Hair for detailed directions and pictures of all this.

      When I’m ready to apply, I mix up the indigo powder with water until it is the consistency of mashed potatoes, then I mix the two mixes together – the henna and the indigo (some people do the two treatements consecutively, but I get results I love mixing them together). This gives me a nice bowl of greenish mud.

      I put on gloves and put the mud into my hair one section at a time until I have a very thick layer of the henna goop all over my hair. Don’t be stingy, you can’t put it on too thick.

      I wrap that up in plastic wrap (or something similar and more environmentally friendly) to keep in the moisture and heat.  Chill for 2 – 6 hours depending on how strong you want your results and how receptive your hair is to coloring. Since there are no yucky harsh chemicals, I don’t have to worry about burning my hair or anything like that. Keep in mind that henna (and indigo) will also dye skin if left on for some time, so wear gloves and wipe any stray goo off ears, forehead, neck, etc.

      Once time’s up, I just thoroughly rinse in the shower.  No washing or conditioning necessary since the lemon juice cleanses and the henna conditions. Bam. Beautiful hair.

      One thing to keep in mind is that the Henna color will actually continue to develop for three days, so you won’t see your final color until day 3 after application.  I find the interim period very amusing. The first time I did it, I had amazingly bright clown orange hair the day after I treated it. I wish I had a picture of it. The final color, though is always pretty close to what I want – natural looking but bright and shiny. Using the indigo, my hair is usually almost black until the henna fully develops. This is why I usually apply my henna on Friday evenings. One cannot wear a Marine uniform with clown orange hair.

      Just like my new shampoo free lifestyle, I am completely in love with henna (and indigo).

      Through the writing of this entire article, the feminist in me has been prodding and goading me, whispering in my ear that I am bowing to norms set by an unhealthy and unforgiving media by coloring my hair at all; that is absolutely true. It is also true that I am far from perfect, and while I try to buck a lot of the more ridiculous or harmful norms set by our society, at the end of the day, I like the way my hair looks with the henna. I’m sure one day I will stop all together – probably once I start the progression to becoming a white-haired crone. Until then, I’ll just try to keep my vanity from exposing me to too many carcinogens and endocrine disruptors.

Have you ever tried henna (real henna, not the boxed stuff) or any similar herbal dyes/stains?

Have any questions for me?  I’m far from an expert, but I’ve been doing this for almost a year now.

If you do (or have) tried it, please share some pictures on my Facebook Page!

This post was originally writen for Lucine Biotechnology. 

The post Henna Hair Color: Beauty Needn’t Burn appeared first on Urban Earthworm.

      Since we started on our Ethical Eating journey a couple years ago, I’ve heard of nutritional yeast here and there.  It was one of those things that kept popping up in recipes and articles that I pretty much hand waved because it sounded too weird and not appetizing at all.

      You would think I’d know better by now!

      Since we’ve recently been working to cut out as much dairy as possible from our diets, I’ve been looking for something to satisfy my substantial cravings for cheese.  It was during this research that I found out enough about nutritional yeast to convince me to give it a shot:

– Nutritional Yeast, also called “Nooch” (a more kid friendly name), is a yeast typically grown on sugar cane or beet sugar that is then baked.  It is NOT active yeast and should not be confused with brewer’s yeast or baking yeast.  Because it is baked, it is not a raw food.

– Nutritional yeast has a delicious round, cheesy flavor that is very easy to incorporate into various recipes. And kids LOVE it.

– Nutritional yeast, or Nooch, is good for you! Low in calories, but high in protein and many other vital nutrients, Nooch has 8g of complete protein and 4g fiber in just two tablespoons plus it is a good source of B-vitamins (including, in most cases, B12, which vegans sometimes have a hard time getting), niacin, thiamin, biotin, and folic acid and minerals selenium, chromium, zinc, phosphorus, and magnesium. Seriously, it is hard to believe how healthy it is with as yummy as it is!

– Nutritional Yeast is a source of complete protein, meaning it contains all 9 amino acids your body can’t produce on its own. Seriously, anyone tells you you need to eat meat to get “good” protein is trapped in the past. Nooch, Quinoa, edamame – there are a lot of excellent plant sources of complete protein as well as “incomplete” plant proteins like nuts which are no less important.

– Kids love it. This is a biggie. My kids now see nooch as a treat. Flintstone will BEG for nutritional yeast sprinkled on air popped popcorn and Punky feels like she’s getting away with something when I let her sprinkle it on her veggies.

If you’ve never tried Nutritional Yeast, Nooch, I urge you to give it a shot. Nooch has gotten pigeon holed as nothing more than a vegan cheese substitute, and that is just wrong.

Nutritional yeast is a delicious food, ingredient, and condiment all on it’s own whether you’re vegan, whether you eat cheese or not. As a matter of fact, I did not present it as a cheese substitute at all in our house. I think if I would have, it would have been received with a resounding thud of failure.

So how DO you introduce Nutritional yeast to your diet and your family, especially if they’re hesitant to try new things?

– Consider calling it Nooch, especially to kids (and some husbands). “Nutritional yeast” just doesn’t get the saliva flowing in most people. I don’t really like calling it Nooch, either, but the kids didn’t seem put off by it.

– DON’T call it cheese. It’s not cheese. It does have a delicious cheesy flavor, and your family is more likely to appreciate that flavor if they’re not comparing it to something else.

– For very finicky eaters, start by slipping it into things without telling. You can mix a half cup into spaghetti sauce – or just about any sauce. You can stir it into dips and hummus and veggie dishes without having to reveal its presence. Humans are evolutionarily predisposed to like familiar flavors. If your family has been exposed to the flavor of nooch a few times before you “introduce” it, they are more likely to like it. It has been scientifically proven that 14 exposures to a particular flavor usually results in that flavor being perceived as enjoyable. That is why pediatricians recommend offering a food 15 times to kids.

– Offer it as a condiment. Let your kids sprinkle it on pasta, pizza, or popcorn.

– Let your kids be the one to add the Nooch to the recipe. If they helped add it, they’ll be more likely to enjoy eating it.

Ready to give it a try? Here are a couple recipes:

Nutritional Yeast Popcorn Topping
1 big bowl air popped popcorn
1 tsp olive oil (optional)
3 tbsp Nooch
2 tsp garlic powder (optional)
1/2 tsp chili powder (optional)

Directions
If you’re adding the garlic and/or chili powder, mix it with the nooch in a little dish or shaker. You can prepare a triple back in an old spice shaker just to have on hand.

Mist or drizzle the popcorn with the oil to help the sprinkle stick (optional).

Sprinkle the topping on the popcorn.

Cover and shake the bowl (optional).

Bonus: you can feel good about your kids licking the bowl when the popcorn’s gone (even if they do look like little barbarians when they do.

Creamy Nooch Pasta Sauce

Cooked Pasta of your choice
Veggies of your choice, steamed or sauteed
1/2 onion, diced
2 1/2 c unsweetened Almond Milk
3/4 c nutritional yeast
4 tbsp yellow miso
4 tbsp cornstarch or other thickener, mixed into a roux
1 tbsp garlic powder
1 tsp tumeric powder

directions
Let the onions sit for 5 minutes after dicing.
Prepare pasta and veggies.
Sautee the onion until translucent or starting to brown, if you prefer.
Add the Almond milk, stirring well.
Add the Nutritional Yeast, Miso, Garlic, Tumeric, and any other spices you would like.
Stir well until thoroughly mixed and smooth.
Bring to a low boil.
Slowly stir in the thickener (roux), stirring constantly, until you reach desired thickness.
Plate the pasta, top with the veggies, pour the sauce over the whole dish.

My family devoured this one. So easy. I love it and will definitely be making it again.

Nutritional yeast has become a staple in our house. We add it to just about everything, it seems. It will make a wonderful addition to your kitchen as well, whether you’re vegan, vegetarian, an Ethical Eating omnivore, or just looking for a healthy new dish.

The post Nutritional Yeast: How Am I Just Now Discovering This? appeared first on Urban Earthworm.

      You raise an interesting point, and I think some of your logic is quite accurate on its face. There are two sides to my response:      On the one side, I agree. I don’t like hormonal birth control as I feel it is introducing unnecessary chemicals into my body and disrupting my natural hormone balance.  I have used hormonal forms of birth control, and I did not like the way they affected me, particularly with respect to my moods.  For a few years now, I have used a non-hormonal (copper) IUD, which I love.  Whether you want to consider copper chemical or otherwise unnatural is a judgment call for the individual.

      That said, I wouldn’t necessarily call someone of my – we’ll say “green” – mindset a hypocrite for using hormonal birth control in the same way I wouldn’t call them a hypocrite for taking an OTC headache painkiller. While the goal is to introduce as few chemicals into your body and the environment as possible, that is a goal, and for many people it can be a nearly unattainable one.  Every little step helps and falling short of perfection is not a failure.

      While this isn’t a religious question, I think religion presents a useful analogy. In the same way that a Christian strives to avoid sin but sometimes fails – sometimes knowingly, sometimes unknowingly – the same goes for those who try to avoid chemicals or abide by similar “green” standards – they sometimes fail. Where a Christian might say that the world and our culture are rife with sin, so a “Green” person might consider the world (and our culture in particular) to be rife with chemicals and other non-green conveniences. To avoid any of these things, one would have to remove themselves from society completely.

The post Green Birth Control or Birth Control Hypocrite? appeared first on Urban Earthworm.