Itty Bitty Bonzai is a collection of tiny tips and tricks for living a life more mindful. Small actions, collectively and compounded, become a powerful force of change.

#4  If you live in the Northern Hemisphere, you’re probably hearing the first whispers of spring.  Here in the Pacific NW the daffodils have popped up, virtually overnight, and suddenly every front yard in my neighborhood is shining bright yellow.  Such a magical, transitional time of year!

Of course this season brings with it a whole spate of duties, as we prepare for outside activity after a long dark winter.  During these warm months, over 54 million Americans will mow their lawns each weekend.  This will account for 800 million gallons of gasoline each year – 5% of American air pollution.

If you have a lawn to tend, consider trading in your power cutter for a reel mower, the kind you push yourself.  They’re an awesome ‘green’ upgrade!  You’ll get a bit of a workout, your neighbors won’t wank about the noise, and best of all, you’ll be keeping roughly 80 pounds of carbon dioxide out of the atmosphere this year.  

Me with my Reel Mower, working the yard last summer.

BONZAI!

This was my 80-10-10 week!  I attempted to eat 80% carb / 10% fat / 10% protein, which many Raw Foodists claim is optimum for energy and metabolic efficiency. The key is to maintain high calories without relying on fatty foods like nuts and oils.  I was skeptical, but I told myself I’d try a minimum of 3 days.  I made it 6 days straight!  And although I was *not* super successful at keeping my calories high enough, I did keep my ratios relatively steady.  And surprisingly, I felt great this week. I was soaring, totally blissed out.  It was sort of amazing!

And of course, the true measure of success,  my movements:

M- yes, T- yes, W- yes, R- yes, F- no, S- yes, S- yes, M- yes

Food Journals

I used this website to track my intake every day this week, to make sure I was getting the appropriate 80-10-10 ratio and a sufficient caloric load.  I was very successful with the former but less so with the latter.  It takes a lot of fruits and veggies to meet those calorie requirements!  The only day I came close was Friday, and it was forced. I just wanted to see what it would take to get me there. Most days I hovered around 1,450 calories, but I never felt malnourished and I always felt sated.  I felt incredibly well-fed, in fact.  I have a renewed appreciation for fruit!  

I’ve only included the food diaries for two of the days – Tuesday my low day and Friday my high day, for comparison – but I’ve reported my calories and ratio’s for 5 days (I ate 80-10-10 on Monday but did not record my meals).

Tuesday, 24 March 2009

• Herbal tea with agave 
• Nectarine
• Green Smoothie -  1 medium banana, 1 small apple, 1 small lemon, 1 small orange, frozen mango, small hunk of ginger, 1 tbsp flax seeds, small bunch parsley, 2 kale leafs, 1 tsp Spirulina
• 6 Farmers Market prunes 
• Green Slaw w/ cabbage, half a zucchini, a broccoli stalk, and slivered red onion tossed in lemon juice, live apple cider vinegar, and a wee dollop of tahini 
• Broccoli florets, a carrot, and 2 celery stalks with Tamari-wasabi dip 
• Small apple 

Total Calories: 1023

83% from carbohydrates (238 g)

9% from fat (11 g)

8% from protein (26 g)

Wednesday, 25 March 2009

Total Calories: 1455

87% from carbohydrates (352 g)

6% from fat (10 g)

7% from protein (32 g)

Thursday, 26 March 2009

Total Calories: 1603

87% from carbohydrates (392 g)

6% from fat (11 g)

7% from protein (35.5 g)

Friday, 27 March 2009

• Banana
• Green Smoothie - 1 banana, 2 oranges, 1 lemon, 1 small apple, hunk of ginger, 4 kale leafs, small bunch parsley, 1 tsp coconut oil, 1 tbsp ground flax seeds, 1 tsp Spirulina powder
• Half a cantaloupe and pile of pineapple 
• Half a cauliflower, 2 stalks of celery, and a large carrot dipped in wasabi-Tamari 
• Slaw of zucchini, green cabbage, red onion, and carrot, in lemon juice-apple cider vinegar-tahini dip, served in a red cabbage cup 
• Orange
• Small apple with almond butter 
• Pile of raisins

Total Calories: 1999

83% from carbohydrates ( 465 g)

10% from fat (24 g)

7% from protein (43 g)

Saturday, 28 March 2009

Total Calories: 1421

80% from carbohydrates (314 g)

12% from fat (21 g)

8% from protein (43 g)

Overall, I’ve enjoyed eating 80-10-10 a lot more than I expected to. Now whenever I think of digging into that giant half cantaloupe or that mound of pineapple, I just gotta grin.  What I learned from this mini-trial is that I really thrive off of fruit, especially ‘juicy’ fruits (as opposed to ‘dry’ fruits like apples and bananas).  I will definitely be incorporating more of these fabulous foods into my daily regimen.  

This week I really caught a glimmer of that ‘lightness’ and euphoria that Raw Foodists always rave about.  I don’t think that 80-10-10 is sustainable for me, but it’s definitely given me insight into myself and my body.  And really, what more could I ask for?

We’re nearing the end of this grand RAW adventure . . .

Oi there! Friday comes once more, and brings with it  your space for comments, critiques, support, and suggestions. 

Well guys, we’re coming up on the end of my 30-day RAW trial, and so although I’m always curious about your thoughts regarding the whole site, I’m especially keen on feedback about this whole RAW process.  What have you liked?  Is there anything you found less than interesting? Is there anything I missed, that I should cover before this is all over? Basically, did I give you what YOU are interested in?

This is your community and you should have your say! That’s why the Feedback Forum will be hanging out here at the top of the page all weekend. So, if you have an idea or a question or you just want to introduce yourself and say ‘Oi!’, I’d love to hear from you. Let me have it!

Have you ever stopped to think about what a seed really is?  Underneath it’s husk, that teeny tiny darling contains all of the nutrients it needs to initiate the rapid cell division and biochemical processes required to make a plant.  That’s impressive!  In their dried ’seed’ state, the majority of these micro-and macronutrients are stored away, just biding their time in dormancy.  However, germination triggers a quick transformation whereby all of the vitamins, minerals, proteins, and essential fatty acids begin to multiply.  And multiply.  And multiply. 

Most people consume seeds (nuts, grains, legumes) that are in a hibernation phase – either raw or cooked – when their nutrients are locked up tight by deactivators such as phytic acid and other enzyme inhibitors.  These dormant seeds are more difficult to digest and can block nutrient absorption and uptake.  In order to maximize the nourishing potential of seeds (nuts, grains, legumes), we need to unlock them with a simple and common-sense key: give them life.  Allow them to grow, and they will repay you in spades. 

So, what exactly happens? Initially, germination produces vitamin C while increasing carotene, vitamin E, and B-vitamins like riboflavin.  Sprouting turns a seed from an acid-forming food into an alkalinizing food, which is essential for proper pH balance.  Living sprouts carry with them a powerhouse of enzymes that aid in digestion and other metabolic functions.  Sprouting causes protein content to rise while fat content drops, and complex carbohydrates begin breaking down into simple glucose for easy assimilation into the body.  Bonus: this also helps prevent the annoying gas often associated with our lovely legumes! 

Best of all, sprouting is easy!  Different people will swear by different methods, but I use the most simple and straightforward approach, and I’ve always been successful.  It goes something like this:  

Before they will sprout, they need to soak.  Place the seeds (nuts, grains, legumes) in a bowl and cover with lukewarm water.  Soak times vary by species, but a good general guideline is 6-8 hours.  It may be shorter for smaller seeds (like sesame and flax) and longer for harder ones (like rye, rice, or lentils). 

After seeds have soaked, remove them from their bath and gently rinse them in a colander or bowl.  Place rinsed seeds in a dish or jar, and leave them be, uncovered.  Most seeds sprout in 1-3 days.

                            Quinoa seeds, soaked and rinsed and left to sprout.

Like soak times, sprout times will vary by species.  You should continue rinsing your seeds very carefully each day, until they begin to grow their tail.  If you want a long tail, just continue to let them be.  But if you want extend their life, you can refrigerate them to slow the growth.  Either way, once the tail is sprouted they are ready to eat.  The longer you wait, the more ‘watery’ and less flavorful they will be (in some cases, this is a good thing). Sprouts will keep for up to 5 days in the fridge. 

                                       Sprouted chickpeas with long burly tails!

I can’t tell you how much fun I’ve been having, mucking about in the kitchen, experimenting with sprouts.  I made some wild rice, but neither the texture nor the flavor were very appealing, so I’ll need to work on that some more. (I’d love tips) But those chickpeas up there?  I blended those buggers into a delicious RAW hummus that I delighted in for days.  And that quinoa?  Oh my . . . that quinoa.  I mixed it up with some cherry tomatoes, diced jalapeños, green onions, and raisins, and tossed the bunch in some fresh mandarine juice, olive oil, agave, and curry powder.  It was absolutely delightful, and I can’t wait to make it again (I’ve got some quinoa soaking!)

                                       Mandarin-Curry Sprouted Quinoa Salad

Okay, this is my new favorite project.  I’m so excited to share it with you!  It’s easy, it’s practical, and it’s just so very Earth-friendly.  ¡Qué bueno!

Fellow farmers, this is hands-down the best way to start your spring seeds indoors. These individual containers are the perfect size for a sprout, and come garden time, there’s no stressful transplanting.  When the seedling is ready for the outside, simply open up the bottom of the newspaper pot and drop the entire thing into the ground.  There’s no plastic containers involved, the newspaper will biodegrade in your garden, and your wee plant will never be uprooted.  So, ready to get folding? You’ll need a stack of newspaper and a standard soup can.  Here’s what you do:

Spread out a full sheet of newspaper and then carefully split it in half, along the crease.

Take one of the halves and carefully split it in half again, along the other crease. You will end up with one quarter of a whole newspaper sheet.

Orient your sheet so that it is taller than it is wide, and then fold the bottom edge up to the top.

Your sheet has now been folded in half to make a rectangle. Press along the bottom to make a tight crease.

Along the bottom of the rectangle, fold the creased edge over about an inch to make a small flap. Press along the edge to make it nice and tight.

Turn the paper so that it is now facing you lengthwise.

Lay your can on the newspaper so that it hangs over the edge of the folded side (over the flap). Wrap the newspaper around the can until it overlaps itself.

Keeping your fingers on the seam to prevent it unwrapping, turn the can on it’s end.

Continuing to hold the seam with one hand, begin folding down the excess newspaper to create a bottom. I usually fold it down in four flaps.  It may take a few tries to master this part, but eventually you will be able to get a flat, solid bottom.

Flip the can over and carefully wiggle it out of the newspaper pot. Don’t forget to keep holding that seam!

Now, where the newspaper overlaps itself, one end will be on the ‘outside’ and one end will be on the ‘inside’. On the ‘outside’ piece, gently lift that one-inch flap up.

Fold the ‘inside’ end under the flap, and tighten up that seam.

Voilà! She is a seed pot!

That’s all there is to it!   Just start your seeds as normal in their individual pots. Don’t forget to label them (I used green tape and a sharpie), and make sure to open up the bottoms before you put them in the ground, to allow their roots to extend.

Happy gardening!