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Natural Gluten-Free Alternatives

by Holly Nall on May 2, 2013, 33 comments

People avoid gluten for a variety of reasons: celiac disease, intolerance, or for general good health. Eliminating such an ubiquitous ingredient from your diet can be challenging, so a number of food producers have begun manufacturing alternatives to traditionally wheat-based foods.

These products don’t appeal to everyone, however, due to their higher cost and processed content. Fortunately, there are a number of simple, affordable substitutes you can create using only vegetables.

Instead of noodles: Zucchini or Spaghetti Squash

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  • Using a julienne slicer, create long shreds of zucchini. These can be stir-fried, or briefly boiled (one minute) and topped with sauce.
  • Instead of lasagna noodles, use a mandoline slicer to create thin slices of zucchini. Layer as you would noodles in lasagna or casseroles.
  • Tip: To reduce the moisture in the zucchini “noodles” before you cook, lightly salt them and place between paper towels or cheesecloth for 15 minutes.
  • Instead of spaghetti noodles, simply bake a spaghetti squash and top with the sauce of your choice.

Instead of bread: Leafy Greens

  • Use lettuce, kale, or other greens to wrap burgers instead of using buns.
How to create a perfect lettuce (or kale) burger wrap

How to create a perfect lettuce (or kale) burger wrap

  • Use large-leaf greens to create wraps in lieu of sandwiches and tacos.

Instead of crackers or chips: Vegetable slices

Vegetable Chips

  • Skip the rice crackers or corn chips and dunk slices of cucumber, carrot, or other vegetables into the dip of your choice.
  • If you have a dehydrator, you can create crispy chips from sliced sweet potatoes, zucchini, carrots, parsnips. Simply slice, lightly salt, and dehydrate.

Instead of croutons: Nuts

  • To add some crunch to your salad, opt for high-protein nuts instead.

With a few simple swaps you will be well on your way to eating a lighter, healthier, less processed gluten-free diet. Have any clever substitutions of your own? Share them in the comments!

A Great Source for Non-Dairy Milks: Your Kitchen

by Holly Nall on April 25, 2013, 5 comments

Non-dairy milks are wonderfully versatile. They are delicious in smoothies, juices, baked goods, or over your morning granola. Not all store-bought alternatives are completely safe, however, and some contain ingredients that are worth mentioning.

When you read a non-dairy milk label, most of the foreign ingredients you see are added vitamins and minerals. However there is one common ingredient that should raise considerable alarm.

Carrageenan, a seaweed derivative, is commonly used as a thickening agent, stabilizer, or emulsifier in many non-dairy products. It may sound harmless, but recent research from the Cornicopia Instutite has linked carrageenan to a number of digestive issues, including colon inflammation and cancer, in animals.

Since it can be difficult and time-consuming to find products without carrageenan, the Cornucopia Institute has created a helpful shopping guide.

If you want the freshest, most natural non-dairy milk possible, a great option is to make it yourself. It is surprisingly simple to make your own non-dairy drinks, using nuts, seeds, or grains.

How to Make Your Own Nut Milk

This is a simple recipe for homemade almond milk, using only almonds, water, and a blender (and a few other optional items). You can get creative and try this with any nut or seed, even a combination!

  • Soak one cup of almonds in water for at least 8 hours, or overnight.
  • You can substitute hazelnuts, cashews, walnuts, or even coconuts in place of almonds. Experiment to find your favorite, or even your favorite blend!
  • Drain the almonds completely. Combine with 2-3 cups of water in a blender or food processor, and mix until that familiar creamy color is achieved. If you prefer some extra flavor or sweetness, you can try adding a bit of sugar, dates, vanilla, and/or cinnamon before you blend.

    Almonds and water in blender

    Homemade almond milk: before and after blending

  • If you don’t mind a grainy milk, seal it up as is, and refrigerate. If you want to strain it, however, you can use cheesecloth, a fine mesh strainer, or a convenient nut milk bag.

A nut milk bag.

A nut milk bag.

  • A nut milk bag is a fine mesh bag that you pour your milk through and squeeze to drain. This is the easiest way to separate your milk from the pulp, which you can then save for other recipes. It helps if you have a large funnel as well, which allows you to squeeze your milk directly into the container you will store it in.
  • Bottle it up and refrigerate. Be sure to shake your new milk well before using, and use within 7-10 days.
Homemade almond milk and pulp

Homemade almond milk and pulp

It’s that simple. You’ll have complete control over what you are drinking, and you can make just the amount you need. It’s a dairy-free miracle.

Organic 101

by Holly Nall on April 20, 2013, 8 comments

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The decision to eat organic food comes with numerous benefits for both the individual and the environment. The USDA organic label means that food is produced without the use of pesticides, synthetic fertilizers, or genetically modified organisms. Prolonged exposure to these unnatural substances has been found in some studies to cause birth defects and disease. In addition to its lower toxicity, organic food is often found to boast a higher nutritional content and better taste compared with traditional foods.

For some, however, the higher cost makes it difficult to buy 100% organic all the time. To help with this, the Environmental Working Group releases a list called “The Dirty Dozen” each year, highlighting the foods most contaminated with pesticides. Consumers with financial limitations can prioritize their organic purchases starting with this list. This year the list included two additional items which did not meet the usual dirty dozen criteria, but were considered worthy of mention because of insecticide contamination.

The 2012 “Dirty Dozen Plus”

  1. Apples
  2. Celery
  3. Sweet bell peppers
  4. Peaches
  5. Strawberries
  6. Nectarines (imported)
  7. Grapes
  8. Spinach
  9. Lettuce
  10. Cucumbers
  11. Blueberries (domestic)
  12. Potatoes
    Plus: Green beans and kale/greens: Often treated with toxic organophosphate insecticides. According to the EWG’s Website: “These insecticides are toxic to the nervous system and have been largely removed from agriculture over the past decade. But they are not banned and still show up on some food crops.”

In addition to the dirty dozen, the “Clean 15” is a list of the foods least commonly treated with pesticides. Shoppers can worry less about having to these items organic.

The “Clean 15”

  1. Onions
  2. Sweet Corn
  3. Pineapples
  4. Avocado
  5. Cabbage
  6. Sweet Peas
  7. Asparagus
  8. Mangoes
  9. Eggplant
  10. Kiwi
  11. Cantaloupe (domestic)
  12. Sweet Potatoes
  13. Grapefruit
  14. Watermelon
  15. Mushrooms
Farmer's markets are an excellent source for organic produce.

Farmer’s markets are an excellent source for organic produce.

Another great way to shop organic on a budget is to frequent farmer’s markets. Develop a relationship with the farmers whose produce you regularly buy. Come near the end of the day when they are more eager to make a deal. With enough practice, you may find yourself getting all of your produce organic for the same price or even cheaper than conventional food.

How to Do a Juice Cleanse

by Neka on March 12, 2013, 9 comments

Congratulations on your decision to do a juice cleanse!  Here are some simple tips on how to do a juice cleanse that is successful, easy and fun.

1. Pre-Juice Cleanse

Diet: Upholding a healthy, light diet 3 days before your juice cleanse will ease the hunger cravings during the juice cleansing. Only eat organic fresh fruits, vegetables, whole grains, and eggs and drink 8 glasses of water a day. Our egg taco recipe is a great pre-juice cleanse meal. Avoid alcohol, caffeine, sugar, processed foods, dairy, red meat and gluten.

Time: For an optimal juice cleansing experience, make sure you have the free time to reflect and rest. Do not do juice cleanses during an emotionally intense time or during a major life transition. Set yourself up for success: ask your friends and family to support you or to even to do a juice cleanse with you! Offer them this list of reasons to juice for more information.

Attitude: Set an intention for your juice cleanse. An intention is a commitment to changing a part of your life that no longer serves you. What do you want to create through your juice cleanse? What do you need to heal (such as relationships, illnesses, thought patterns)? How will you know if your juice cleanse was a success? Write down your answers to these questions to reveal the intention for your juice cleanse.

2. During Your Juice Cleanse 

Diet: We recommend a 100% juice cleanse because eating slows down the juice cleansing process. If you need to eat during your juice cleanse, choose organic fruits, vegetables or soaked nuts and seeds. Try the Urban Remedy meal replacement smoothies and Nosh snacks, which are raw, gluten-free and very nutritious.

Exercise: Limit yourself to light exercise, such as walks, yoga, and stretching. Your energy levels will change when you’re on a juice cleanse, so pay attention to what your body needs before exercising.

Activities: We suggest doing introspective activities while juice cleansing such as writing in a journal, meditation, walks in nature and listening to gentle music. Avoid places with loud noise and a lot of activity; you might be more sensitive during your juice cleanse than usual. Make sure you have a lot of free time to take care of yourself.

3. After Your Juice Cleanse

how to do a juice cleane: after the cleanseDiet: Return gradually to eating solid foods after your juice cleanse. During the three days after completing your juice cleanse, follow a diet similar to the pre-cleanse diet. You can eat organic fruits and green vegetables the first day after your juice cleanse. On the second day, add brown rice, eggs and yogurt. Add chicken, fish or meat to the diet 5 to 6 days after the fast. Use your juice cleanse experience to create new, healthy eating habits! Try our almond oatmeal for a grain-free breakfast recipe.

Activities: Don’t jump into anything strenuous or exhausting right after your juice cleanse. Continue to take time to relax and integrate your juice cleanse experience back into your life.

Urban Remedy Partners with Charity GLIDE in SF for National Nutrition Month

by Neka on March 8, 2013, 15 comments

 

Urban Remedy Glide Partnership

We are proud to announce that Urban Remedy will partner with the San Francisco community non-profit GLIDE for the entirety of March, to coincide with National Nutrition Month.

GLIDE’s “Daily Free Meals” program is the only San Francisco service to provide three nutritious meals a day, 364 days a year, to the city’s poor, homeless, and hungry, in an atmosphere of respect, acceptance, and love. Through our partnership, we at Urban Remedy will provide a full day of food for a person in need for every purchase of a three day cleanse through our website. Customers should enter the coupon code “URCARES” at checkout.

Our founder and CEO, Neka Pasquale, aligned with the GLIDE organization because of its local ties and mission to provide complete, nutritious meals to those in need.

“GLIDE is working on the ground to help fight hunger on a local level,” says Pasquale. “With San Francisco being our company’s own home as well, it is a perfect fit. We at Urban Remedy believe that proper nutrition should be accessible to everyone, so I believe our values align with GLIDE in a wonderful way.”

“We experience miracles every day at GLIDE—especially with the change in attitude and behaviors on the part of children and families. From the rooftop garden where children help grow fresh vegetables and herbs to the nutrition classes provided weekly for their families, the people most affected by poverty learn the important, affordable and delicious ways to achieve wellness,” said Janice Mirikitani, who founded GLIDE in partnership with her husband, Reverend Cecil Williams.

At the end of National Nutrition Month, Neka and the Urban Remedy team will visit GLIDE to spend the day volunteering and to present the community with Urban Remedy’s donation.

About GLIDE:
Located at Ellis and Taylor in the Tenderloin, one of San Francisco’s harshest urban environments, GLIDE is an oasis that has served the poor and disenfranchised for 50 years. GLIDE is unconditional in its love, support and commitment to the community it serves – providing a range of holistic services from serving nearly one million free meals a year, to providing affordable housing, free or low-cost state-of-the-art healthcare along with dozens of other programs that help to alleviate suffering and break the cycles of poverty and marginalization. With an unwavering commitment grounded in spirituality and emotional understanding, GLIDE is a leading organization for social justice – inspiring the larger community to celebrate humanity through compassion, generosity and acceptance. For more information about GLIDE, please call (415) 674-6000 or visit http://www.GLIDE.org.

Our New Years Resolutions for 2013

by Neka on January 21, 2013, 2 comments

New Years Resolution #1: I will take better care of my skin

Juice cleanses can optimize skin health. The top four juices for healthy skin are carrot, blueberry, kale and lemon juice, all of which are featured in the Signature Cleanse. Other great ways to promote skin health are protection from the sun, Vitamin A intake and staying hydrated!

New Years Resolution #2: I will not poison myself

Pesticides, antibiotics and hormones are not a part of a well-balanced meal. Do 2013 right and go organic! Urban Remedy products are 100% organic and 100% poison-free. All of the ingredients we use are grown without pesticides, synthetic fertilizers, genetic modification or ionizing radiation. If you don’t have access to organic food where you live, you can order our juices, snacks and smoothies online.

New Years Resolution #3: I will heal my heart

Your heart craves foods that are low in saturated fats and cholesterol but high in antioxidants and dietary fiber. For a heart cleanse, try the Signature Cleanse, featuring your heart’s favorite foods: raspberries, blueberries, acai, apple, almonds, cashews. Other things hearts love: long walks, sunshine, fresh vegetables, acts of kindness

New Years Resolution #4: I will follow through on my commitments

When you do your juice cleanse, create the full commitment to ensure the cleanse work best for your heart, mind and body. We suggest a 100% juice cleanse because eating slows down the cleansing process, but if you do choose to eat, only eat organic fruits, vegetables or soaked nuts/seeds. Set yourself up for success: ask your friends and family to support you, cut out time for reflection and relaxation. We believe in you!

New Years Resolution #5: I will manage my sweet tooth

Not all sugars are created equal. Our low-glycemic sweet treats only use all raw, natural and healthy ingredients. Urban Remedy-approved sweet fixings: coconut sugar, apple, date, banana, honey

 New Years Resolution #6: I will love my body better

“Love” is more than a feeling or a concept: it’s an action. To love your body means eating lots of greens, fruits and superfoods. It means eating organic foods that are free of pesticides and hormones. It means avoiding processed foods and sugars. It means breaking old habits that no longer serve you. What will you do this year to love your body better?

New Years Resolution #7: I will be a leader in my community

The more you educate yourself about health, the greater a community asset you become. Educate your community about diet, nutrition and lifestyle habits that promote health. One great way to do this is to keep up with our blog, which is filled with informative posts about improving health. Spread the word about Urban Remedy! We want our products to reach everyone in need of healing.

New Years Resolution #8: I will eat the rainbow

Nature offers a full spread of colored foods for good reason. Each group of fruits or vegetables of one color offers different nutritional values. Here’s the shorthand list:

The Reds: Polyphenol neutralizes free radicals and inhibits inflammation; powerful antioxidants,
The Oranges: Beta-Cryptoxanthin supports eye, bone and cell growth; Alpha-Carotene supports the immune system; Vitamin C supports the immune system
The Yellows: Limonoids might lower cholesterol and help fight cancer; Lutein and Zeaxanthin support eye health; Vitamin C
The Greens: Chlorophyll rebuilds and replenishes our red blood cells, boosting our energy and increasing our well-being; Vitamin K supports bone and blood health
The Purples: Indoles may fight against cancerous cells; Anthocyanis are antioxidants that support brain functioning and may reduce the risk of heart disease

New Years Resolution #9: I will make time for the things I love

Urban Remedy Meals are a great way to eat on-the-go without sacrificing your health. You can get filled up without having to drive anywhere, wait in line, or go shopping. These meal replacement smoothies are rich with vitamins, nutrients and energizing ingredients. What do you want to make time for this year?

New Years Resolution #10: I will embody my beliefs

Be transparent about what you believe in and share it with others. If you care about your body, love eating well, and don’t eat junk food, let others know! If you believe in juicing and going gluten-free, spread the word. You make a difference!

Urban Remedy’s Top Ten Reasons to Juice

by Neka on January 18, 2013, 3 comments

1. Give your digestive system a rest. When you cleanse, you give your body an opportunity to put its energy, normally used for digestion, into elimination, recovery and healing.

2. Get energized! Many juicers experience an influx of energy and enthusiasm for life as they body cleanses itself of toxins. You might experience more energy when you wake up and throughout the day. Because you’re ingesting a consistent amount of calories throughout the day, rather than in big meals, your energy levels will stabilize: i.e., no more post-lunch comas!

3. Challenge your eating habits. Juicing is a great way to look at your patterns around eating, such as how often and when you think you need to eat. Most of us struggle to know when our body actually needs food and when it needs a rest. You can create more of a sense of choice in your eating habits through taking a temporary break from solid foods.

4. Go Zen! Many juicers develop a clarity of mind while juicing. Without solid food slowing down your system, juicing is a great time to go inward, reflect and develop new insights. Meditation or yoga are great supplements to a cleanse for that very reason.

5. Glow. Juicers often literally glow while on a cleanse. The glow is a sign that your body is doing some great healing work!

6. Detox! Juicing allows the body to heal from injury and disease by eliminating toxic wastes. The energy used for digestion can now go towards healing your body from ailments it couldn’t heal before.

7. Save your jaw. Juicing offers the nutrients you need in a convenient and quick form, saving you from needing to chew through all the vegetables and fruit. Harvard University School of Public Health says that juicing is a great way to reach the nine daily servings of fruits and vegetables recommended for an optimum diet.

8. Go Raw! Raw produce offers much more enzymes and nutrients than cooked foods. Many enzymes die at high heats, so eating raw foods ensures you get all the enzymes and nutrients you need. If you can, take this opportunity to go completely raw while you juice.

9. Squeeze out every drop of goodness from your foods. You might as well get the most from the foods you buy. When you squeeze out the juice of the fruit or vegetable, you receive a concentration of minerals, vitamins and enzymes that might not otherwise be available in whole foods.

10. Heal your cellular and immune system. When you’re juicing, your cells have the time to repair themselves and detoxify. During this time, they can regenerate and strengthen your immune system. Many juicers experience a boosted immune system and fight off viruses more easily.

Feeling the winter blues?

by Neka on January 2, 2013, one comment

Vitamin D is your inner sunshine. Without enough D, you can feel tired, depressed, and fatigued. It’s necessary in the production of calcium, immune system support, and bone and joint health.

Unfortunately, it’s next to impossible to get enough Vitamin D from fruits and vegetables. Mushrooms are the only vegetable with naturally occurring Vitamin D but don’t provide enough of the necessary daily intake. We recommend everyone take supplements during the winter, especially vegetarians and vegans.

The National Institute of Health Office of Dietary Supplements recommends that anyone up to age 50 intake 5 micrograms or 200 IU per day.

What are the top signs for Vitamin D deficiency?

• Muscle pain and loss of muscle strength
• Fatigue
• Depression and mood swings
• Sleep disturbances
• Diminished immune system

Read more at: http://www.livestrong.com/article/22440-mental-health-benefits-vitamin-d/

Right on the button!

by Neka on December 31, 2012, 2 comments

Rainy winters are a great time for mushroom hunting. I’ve been getting curious about the health benefits of different mushrooms and was surprised to find that one of the more common mushrooms, the button mushroom, is especially healing. Button mushrooms are easy to grow at home or find in the wild.

A recent study showed that button mushrooms may prevent heart disease by reducing inflammation in arterial cells. They are used to treat breast, colon and prostate cancers and offer preventative, anticancer benefits. Rich in Omega-6, they also support brain function, bone health, metabolism and reproductive systems. They also contain Vitamin D, which is especially important during grey, winter days. Who knew such a dainty vegetable could help save your life?

We suggest using these mushrooms in stir-fries, soups and salads. Post your favorite recipes that use mushrooms below!

(Artwork above by Ilian Iliev)

Get enlightened about figs!

by Neka on December 27, 2012, 3 comments

Looking for a sweet treat that’s both satisfying and low in calories? Follow the ancient remedy for a sweet tooth: the fig.

The Buddha attained enlightenment and discovered the path to ending suffering while sitting under the Bodhi tree, a type of fig tree. A very sweet enlightenment, indeed! To this day, figs can help lessen the suffering in your life through combating cancer, heart disease, and high cholesterol.

Figs are deceptively sweet: despite their luscious flavor, they are actually low in calories and fat. 1 large fig has only 47 calories and 0.2g of fat, less than apples, dried dates or bananas.

Figs are a good food source of vitamins B6, K and E, as well as the minerals manganese and potassium. Dried figs support bone health, lower blood pressure and are high in fiber. They are also rich in iron, which supports brain and muscle function and combats fatigue.

Fresh figs are very rich in the trace minerals manganese and potassium. Manganese is needed for the functioning of healthy bones and the absorption of protein, carbohydrates and cholesterol. Potassium is important for regulating heartbeat, blood pressure and fluid balance in the body.

Few foods are as rich in dietary fiber as figs. Fiber may reduce your risk of developing heart disease, lower blood cholesterol levels and aid in weight management. Fiber is important for an anti-cancer diet and preventative against diabetes type 2.

We at Urban Remedy consider figs to be one of nature’s healthiest forms of indulgence.

Fun fact: While considered a fruit, the fig is actually an inverted flower!

Tip: Make a fig puree as both a sugar and fat substitution. Replace up to half the fat in a recipe with fig puree and reduce or eliminate the sugar called for.

Please post your recipes that use figs or fig puree on our blog or Facebook page. We’d love to see what you create!

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