dealing with high food prices

Unless you live in a cave (and grow your own food), you’ve probably noticed that food prices have risen a bit in the past few years.  I think it’s a good thing, personally, if it makes us think harder about what we spend our money on.

Americans spend a much smaller percentage of their budgets on food costs, compared to the rest of the world.  At the same time, we spend more proportionately on discretionary spending (ie, luxury goods) than the rest of the world.   So even with the higher cost of food, we’re still spending less than anyone else.

So why has the price of food gone up?  There are a number of reasons.  We’ve seen declines in supply of various staple foods because of lower production, failure of crops, etc.  We’ve seen farmers switch from food crops to commodity crops (ie, corn for ethanol).  We’ve seen oil prices rise, which increases the cost of transportation.  And we’ve seen demand rise sharply, as incomes and populations increase.

What can you do to combat the rising cost?  Well, there’s the traditional method - clip coupons, place the grocery game, etc.  Or, you can adjust your whole approach to food and your diet:

Go vegetarian. Vegetarian staples cost less than meat.  They are also healthier for you.  If giving up meat altogether is too much, considering cutting it out once a week or more.

Go seasonal. Buying food out of season is expensive.  This is because the food comes from much further away, and the cost of shipping is built in.  Out-of-season food is also not very fresh, and thus not really good.

Go basic. Purchasing a few major staples and building meals around them can be economical.  If you buy beans or grains in bulk, for example, you can see significant savings.  These dry goods will also store well, so as produce goes on sale, you can plan meals around the vegetables that fit your budget at the time.

Go green. Plant a container garden.  Your local garden store will have kits that you can place in your window.  You’ll have fresh tomatoes or peppers all summer.

Go local. Locally produced food is cheap and plentiful.  Visit your local farmers’ markets and check out the options.  You’ll also reap the benefit of fresh and often organic produce as well.

There is no consensus as to whether we’ll continue to see prices rise, or if they’ll level out, or even drop.  There is some indication that they are leveling out this year in some areas (ie, milk) but will continue to rise in other areas (ie, rice).  That leaves us with trying to find more sustainable ways to maintain our lifestyles.

simple weight loss hacks: keeping it real

There is, and has always been, one key element to weight loss. Forget what the fad diets and drug companies say, the solution is simple: energy in should be less than energy out. This mean that the amount of calories you intake should be less than the amount of calories you expend. It is simple, and it is straightforward.

Except that it isn’t. Most of us lead normal lives that do not involve food scales and calorimeters. And while I am all for writing down the foods you eat on a daily basis (as well as exercise information), I think it’s absurd and non-productive to measure food and count every single calorie.

Don’t get me wrong - there is some benefit in engaging in these activities in the short-term. Wearing a calorimeter for a few days can help give you a good sense of what your activity level is really like. Counting calories helps you understand portion size and lets you set realistic goals. But you can’t spend the rest of your life doing this.

Instead I like to advise on a few practical and simple tips that help you lose and maintain weight. Some of them are obvious, but unless you’ve actually tried them, you might not realize how powerfully effective they really are.

1. Eat a piece of fruit before every meal. Note the key terms here: “before” and “every”. Most people eat 3 meals a day, so that’s 3 servings of fruit at minimum. If you eat more often, then it’s a judgement call, but generally, your biggest meals should involve fruit. Also, it is important to consume the fruit before the meal. Why? Simply because fruit is mostly fiber, sugar, and water, and it will help fill you up. A piece of fruit consists of a small apple, banana, orange, or 1/2 cup of berries (for example).

2. Drink plenty of water. You don’t need 8 glasses, necessarily. But everytime you crave a snack or a sweet, drink a glass of water first. You can even drink a glass of water before every meal. Just don’t over do it.

3. Cut out the fake drinks. This goes for sugar-, hfcs-, and artificially-sweetened beverages. That means no crystal light, diet coke, gatorade (unless you have a hang over or are exercising), in addition to the usual suspects (fake juices, soda, etc). Diet coke might not have any calories, but it has no nutritional value either. In fact, some research is suggesting that it only makes you crave sugars and processed foods even more. If you need a flavored or sweetened beverage, just go with 100% natural juice. Better yet, eat a piece of fruit and drink a glass of water.

4. Eat in season. Food has growing seasons for a reason. When something is locally produced, buy it locally. The freshness and seasonality ensure that you are receiving the most nutritional value possible. When you eat food out of season (or flown in from far away), you lose important nutrients.

5. Be colorful. Food should not be monochromatic. Instead, make every plate a rainbow. This doesn’t mean skittles, this means a variety of vegetables. In general, aim for an orange or red vegetable and a green vegetable with meals (ideally, every meal, but realistically, 1-2 times a day).

6. Replace oil with oil spray. Stop frying your food in oil. A few spritzes from an oil sprayer (for best results, buy an actual sprayer and fill it with oil - you’ll also save money over the long run) means less oil used and thus fewer calories consumed.

7. Eat Real Food. Forget about the 100-calorie snacks. Forget about micronutrient-infused water/yogurt/tea/oatmeal. Eat real, eat whole, and maybe even eat raw. Need a snack? Have some nuts or carrots. Forget about anything packaged. If it has a brand or a trademark (except perhaps organic or fair trade labeling), forget it.

8. Be mindful. If you pay attention to what you’re eating, and I mean, really pay attention, you’ll notice something significant: crappy food tastes like crap. You just never realized before, because you were too busy watching TV or chasing the kids. So the next time you crave a bag of chips, try this: put one chip in your mouth and let it sit on your tongue for a few seconds. Experience the taste, the texture, the consistency. For 10 seconds, do nothing but become aware of this chip. Then, do the same with a raisin or an orange slice. You’ll see what I mean.

These are just a few really simple steps that anyone can implement. There’s no need for fancy diets, or points, or measuring anything (unless you are just completely clueless about portion size). I don’t count calories at all. I just try to keep it real.

being frugal doesn’t mean missing out

A lot of people think that just because you are on a budget, that means you have to make major sacrifices in your life. That is not true at all. Granted, your “buy it now” mentality might have to change, but let’s be honest here - that’s not really a sacrifice. That’s just learning maturity.

And just because you shop around for the best prices doesn’t mean you have to settle for something cheap. There are ways to still maintain your lifestyle without killing your budget. Here are some ways I’ve found:

1. Go vegetarian. I stopped eating meat for non-financial reasons, but I’ve found that it actually has had a great impact on my grocery bill. Meat is not cheap (unless you happen to like the really cheap stuff, and then you might want to consider the impact on your medical bills), but vegetables generally are.

2. Shop at the farmers’ market and frozen food aisles. The first guarantees fresh, yummy-tasting produce. And so does the second. Produce is frozen at the peak of freshness, so it still retains its nutritional value. You might not be able to make a tasty salad, but you’ll make some great sauteed dishes.

3. Get your hair cut at a training school. The cheapest place for me to get a haircut or color is the Aveda Institute. Sure, they’re students, but they’re supervised and have completed a good deal of their training before they get near your hair. Plus, I get the bonus of Aveda products. The downside is that they take a little longer, though I like to consider it as extra attention.

4. Buy in bulk. Whatever you are buying, buy more of it. You’ll have to be vigilant and organized to avoid being overwhelmed, but if you have a system in place for remembering what you bought, you’ll spend less money in the long run. The bonus for me is that I buy bulk at Whole Foods, so I get high-quality beans and rice on the cheap.

5. Take a walk. You don’t have to drive everywhere. In fact, as the weather gets warmer, consider walking to any location within a mile (or even 2). You’ll save money on gas and wear and tear on your car (both made worse by shorter trips). You’ll also get outside and enjoy some exercise.

6. Try the Couch to 5K. A lot of people think they can’t run. The problem usually is that they do too much too soon. Couch to 5K is a great program that teaches you the right way to ease into a running program. I’m planning on trying it out in April. The benefit is that, with a good running program in place, you can get rid of that gym membership you never use anyway.

7. Get a part-time job at a place you frequent. Whether it’s a clothing store, a yoga studio, or any other place that gets a decent portion of your monthly salary, consider asking them about part-time opportunities. A lot of places only require a few hours a week. I work at my yoga studio for a couple hours every Sunday and in exchange I get free yoga classes. I save over $100 a month, get to meet a lot of cool people, and get some exercise and stress reduction.

8. Volunteer at your CSA. A lot of CSAs need volunteers to help pick the produce. Most will let you work for a few hours once a week and in exchange you’ll receive a weekly share. One share is generally good for 2-4 people, so if you go twice a month, that could be your monthly produce. You’ll get exercise, save money on groceries, and learn a bit about where your food comes from. And don’t forget to stew and freeze the extras for the winter!

There are only a few ways I’ve learned to save money without making major sacrifices. I’ve also learned a lot about myself and the world around me through some of these activities. That’s never a bad thing!

march goals

It’s March 1st! Time to enumerate this month’s goals. I’ll be traveling in the middle of the month, so I made these goals a bit on the easy side.

1. Develop thesis idea and rough outline. I need to work on my thesis this month, and at least have an idea for where I want to go. Specifically, I need a topic by March 12th (per my schedule).

2. Develop proposal for project at work (ideally, two projects). I have two ideas for new projects. Both need proposals written. One I will do this weekend, and the other might have to wait until I return from my trip.

3. Eat less crap. I’m not exactly sure how to measure this one - it’s harder in the negative than the positive. But perhaps something along the lines of measuring how many days I go without eating something completely non-nutritious (basically, overly processed foods like packaged sweets and snack items).

4. Take a vacation! This is one of my yearly goals, that will be completed this month. I am going to SE Asia for just over a week.

implications of the beef recall

In case you aren’t aware, we are currently in the midst of the largest beef recall in history. Officials say you shouldn’t be concerned about health hazards. Most of the beef has already been consumed, and the recall is purely on principle.

Well, that’s true and false.

Since most of the meat has already been consumed, and there hasn’t been an epidemic of GI illness, it’s not likely that there will be one related to this incident. But, that doesn’t mean this is an isolated case, and from what we already know about USDA and the meat industry, I’m quite sure it isn’t.

Here’s the beef (so to speak) -

USDA has very little power over the meat industry. Despite a superficial appearance as a regulatory agency, USDA’s rules are mostly voluntary. The beef trust has very handily, over the past 100 years, ensured itself not only a virtual monopoly, but also virtual free reign. You think the government can protect your food? Think again. The meat industry is pretty much self-regulating, and it is not in their best interests to care about your health (and in relation, the health of meat animals).

Part of this has to do with powerful special interest lobbying in meat-packing states. Those of you in Iowa, Colorado, Kansas, Nebraska, and Texas can thank your representatives to Congress for that one. USDA has effectively been hamstrung, and lacks the budget to truly regulate this industry. There are just not enough inspectors for them to be able to do a thorough job; and if the meat industry has its way, there will never be.

So why this recall? Well, despite mad cow disease being extremely rare, some of us are scared enough to worry. In addition, the past wave of pathogenic contamination (in meat and produce) has also raised issues of food safety. And of course, the War on Terror has highlighted all the weak spots in our food production chain.

So, when video footage (shot by animal rights groups - the only people who seem to care about our health) showed clear violations of safety standards, the government had an incentive (and a cause) to step in. In addition, what makes this case unique is that most of the beef winds up in school lunches as part of the federal plan. This gives USDA greater power than usual.

Think about that for a minute. Meat that is part of the national school lunch plan is usually poor quality. We’ve always known that, and know we have even more evidence - sick cows (called downers) are beaten and abused to the end of the assembly line. This is what your kids are eating. When did we get to the point where we’ve decided that feeding our children bad food is ok?

This case has highlighted other deficiencies in our system. Mad cow disease is rare, but we actually don’t have a good handle on prevalence. Why? Because the beef industry refuses to allow mass testing of their meat animals. We slaughter 35 million cattle a year. Less than 1 million of them are tested for mad cow disease.

Cows are also fed antibiotics to aid in growth; presumably this would fight off infection as well. But as we see a rise in antibiotic resistance in microbes, you can bet that’s being fueled by antibiotic use in cows. You can also bet that the pathogens that cows pick up aren’t being killed by the growth additives.

And finally - meat slaughter is not humane. It can be, but not in a slaughter plant. Cows that are already stressed by factory farm living are then herded into a slaughter house where they are stunned before being killed. Of course, some of the cows are not quite knocked out when slaughter begins. Stress releases hormones into the blood stream that settle in muscle and fat. This stress hormone-laden muscle and fat is your hamburger. Not only are you at risk for pathogens, but you’re also being loaded with stress (and growth hormone).

So it’s not just about a few cases of tainted meat, or one factory that mishandles slaughter. It’s about a systemic failure to put the health of people first. It’s about an easy way to make a profit. And the problem will only get worse until we start seeing fundamental shifts in the way we view our food.

advice to a meat-eater from a vegetarian

As I’ve mentioned before, I’m vegetarian. After a lifetime of eating meat, I chose to stop about 2 years ago. It was a gradual process that started with giving up beef about 10 years ago and slowly spread to other types of meat, until it ended with fish. I still eat eggs and dairy, though I try to go with organic and free-range, and I’m always willing to try out vegan options.

While I will fully admit that I do not condone the meat-eating lifestyle, I do not condemn it either. I don’t have a problem with people eating meat, but I do have a problem with our meat industry.

I will also confess that I am not strict about my vegetarianism - a handful of times out of the year, I do eat meat. I’ve observed a few things in these moments, and thought I’d share with the regular meat-eating crowd.

Meat has never been a main course.

In anthropological food language, meat is a fringe food, like oil and fat. The bulk of the diet for most of human kind has been produce - leaves, fruits, seeds. 10, 000 years ago, when we discovered agriculture, we added grains and dairy to our diet. But both prior to and after that moment, meat never took center-stage. It was either too energy-consumptive (ie, hunting down game) or not cost-effective (eggs are a more sustainable source of protein than the chicken).

We eat too much protein.

Americans worry about their protein intake. They shouldn’t bother. We get far more protein than we need in our diet - the real problems are refined foods, such as sugars, and too much fat.

Cheap meat is bad meat.

For years, meat was a delicacy. The fast food industry changed that for us, and now meat is relatively cheap. But with that drop in price also came a drop in quality. Factory-farmed meat is, in a word, terrible. There is a considerable difference in taste and healthfulness between free-range and organic meat vs industrial meat.

Excess meat consumption leads to health risks.

Our rates of obesity and heart disease have increased. This is partly a result of more meat consumption, and partly a result of other aspects of our diet (processed foods). It’s also a result of lowered exercise levels. In China, which is currently undergoing the nutrition transition, we are seeing the increased rates of disease first hand. As Neal Barnard put it: “If beef is your idea of ‘real food for real people’ you’d better live real close to a real good hospital.”

Industrial animal production is cruel.

It’s no secret that animals suffer in the process (and in particularly horrific ways). What we are less aware of is who else suffers. For one, workers in meat processing facilities tend to be illegal immigrants working at far below minimum wage with little to no benefits (including health care). They also suffer one of the highest rates of occupational injury. Two, communities in which concentrated animal feeding operations (CAFOs) are located tend to suffer from economic decline and poor health. Three, this industry is little regulated and is now the largest source of industrial pollution (beating out petrochemicals). Manure from CAFOs run into our drinking water and infects us with pathogens, many of which are displaying antibiotic resistance.

We are eating ourselves to famine.

A billion people in the world do not have enough to eat. It takes seven times as much as farmland and energy to produce a cow, than to produce wheat. We make meat cheaper for ourselves, at the expense of those who go without any type of food.

There is no transparency.

You don’t know that McDonalds receives huge subsidies to train workers that never get trained. You don’t know that IBP lies on its inspection reports. You don’t know that USDA doesn’t really have a clue what happens in this industry. You don’t know that industrial animal production is unnatural, every step of the way, which has a profound effect on your health. You don’t know that your tax dollars (and your spending dollars) are fueling the cycle.

So what’s a meat-eater to do?

I’m not going to advocate giving it up altogether - that’s a personal choice that we all have to make ourselves. But consider this - studies have shown that organic diets lessen allergies, vegan diets prevent diabetes, and small farms support local economies (and pollute much less). If you ate less meat than you do currently, you’d be happier and healthier, and arguably, skinnier.

The Meatless Monday campaign is based on this idea. Healthy People 2010 is aiming to cut saturated fat consumption by 15% and the largest source of saturated fat in our diet is meat. 15% is about 1 in 7, or 1 day a week.

And those days you do eat meat, consider spending a little more for quality. It’s one thing to get a cheap cut to make broth, it’s another to actually claim that store-brand chicken thighs are actually any good. Organic and free-range are better, and better for you. Even better still is locally raised on a small independent farm. These are people who take pride in their product, resulting in a better item for your consumption.

At the end of the day, your life is your life, and only you can take responsibility for it. But many of us stumble through life without awareness of our actions and their repercussions. We fail to think about what we’re eating, where it came from, how it got to our plates. As a vegetarian, if there is one thing I’d wish for a meat-eater to do, it’s to consume with mindfulness.

in the news

I got a little bored this morning in class and surfed the internet for interesting news stories. Here are my favorites of the day:

Felons love Michael Jackson. Movement therapy has always been a part of rehabilitation, but some prisoners in the Philippines are taking it a step further. It seems, as part of their daily activities, these guys are learning to dance. They’ve choreographed pieces to Michael Jackson, among other things.

I Heart my Farmers Market. We all, even those we assume know nothing about healthy eating, know that the best produce is at the farmers market. But a recent study has shown that including vouchers to farmers markets in WIC packages increases purchase of fruits and vegetables. With healthy eating being a more expensive habit than unhealthy eating, this is a program that definitely needs expansion.

Lighter than Air. Apparently, there is some sort of Apple convention going on. Who knew. Jobs launched MacWorld Expo today, with some exciting (for Mac users anyway) announcements, including a new skinny laptop.

USDA vs FDA: Taxpayers Dollars at Work. What are the two most worthless government agencies up to? Does anyone care? Well, probably, this time we should. FDA has approved cloned animals for consumption, and USDA is asking for a temporary hold on introducing these animals into the market. A lot of other people weigh in as well. Of note is the interesting lack of requirement for labeling of cloned products.

Obama and Clinton Play Nice. For 2 hours. My dreams of a Clinton-Obama ticket are going down the drain. Not that they were ever realistic to begin with, but a girl can dream!

Will Work for Loan. Citi took a nosedive today. Not surprising, really, but what is interesting is this little offer they made. Apparently, Citi is willing to offer to you, the average citizen, the same deal offered to Prince Alwaleed bin Talal. Bail them out of their current mess, and they’ll reward you beyond your wildest desires.

a nomad at heart

I’ve never been the type who’s needed to set down roots (which is bizarre considering how long I’ve lived here). I think it’s telling that the commute to school was never considered a disadvantage, that every summer I dream of road trips and weekends away, that my brother moving across the country didn’t even faze (actually, I thought it was awesome).

So it doesn’t surprise me now that I’m planning my escape. I’ve still got another year to go in school (and a thesis), but I’m already thinking about the fellowships and grants I’ll be applying for so I can spend a year or so in another country (preferably one I’ve never been to before). I’ve definitely overstayed my welcome in this city.

you don’t have to live like a refugee…

I forgot the update on the rations, so here we go, a bit late.

The lentils turned out great. No problems there (I cheated and used my pressure cooker, but I didn’t have t0). I added some basic spices - mustard seeds, cumin, coriander, fenugreek, a little chili pepper. Made a nice stew.

The corn meal… that was a different story. Round 1 was “mealie pap”, something similar to polenta. It was bland, but not inedible in small quantities. And it was filling - I only ate half my allocation. Round 2 was porridge. I added cinnamon and cardamom and a bit of clove. I also boiled the coffee in a pan with a bit of sugar. Not bad, except I forgot to turn the stove off when I left the room, and the porridge ended up all over place (including in the coffee). I cleaned everything up, and had the non-contaminated bits for breakfast. Not so bad, but certainly not what I would want to eat for days on end.

Final thoughts? Ever so grateful for the accident of birth/twist of fate that ensures that I will never have to endure living conditions like that, and even more determined to work towards preventing/eliminating the situations that cause other people to have to.

every form of addiction is bad, no matter whether the narcotic be alcohol or morphine or idealism

Someone asked me the other day why I care about the issues I care about (ie, poverty, human rights, hunger, environmental degradation).  My response - how can you NOT care?

But I think I’m just an idealist.