Today, March 22 is World Water Day.

Two days ago it was International Happiness Day and also World Meatless Day and a few weeks ago Women’s Day. And you may wonder… why the celebration of all these International Days …

International & World Days

In the first place, they are hold because of existing global problems, and with the aim of raising awareness and calling to attention so that we demand our governments and states to act and take actions about it. They are promoted by the General Assembly of the United Nations, which besides pointing out these days, usually makes a description of the situation and gives recommendations to improve and solve the problems.

The truth is that there are so many problems that we could be claiming almost every day of the year … But today we will focus on water. This year, the United Nations has set itself the objective of raising awareness and guaranteeing the availability of water and its management in a sustainable manner.

World Water Day

Water is life. We all need water, to drink, to wash, to enjoy, to cultivate, to grow. Poverty, economic growth, sustainability and our health depend on water.

While living in Cambodia, I was able to experience firsthand what it is to live without running water. In the school where I volunteered, we had the luxury of having edible water, water was filtered through an electric filter. Sometimes we suffered blackouts that could last for days, and when that happened we ran out of water because the filter didn’t work. That is when we had to go to our neighbors, all shamed because they lived without running water or electricity, but we were there asking them to lend us water. They had huge barrils on the outside of their homes where water from the rains was collected, during the monsoon season, that barril gets full and then the water is used racionally during the rest of the year, we can say it’s a way of harvesting water.

I will never forget those showers, soaping and then throwing small pots of water back in the garden, it was actually fun, except that the water was frozen! I also remember another day, had a shower directly under one of the pipes outsite the school. The raining water fell directly through the pipe, it was also quite good, if you think about, at the end the pipe was like the shower head, the only problem again was the temperature of the water and that the pressure of the rain water was really really strong. In situations like this is when you really realize and value the luxury of having a hot shower and running water at home.

In the village we organized a survey to know the main concerns of the local families. Access to clean water, having toilets and access to health care were the most repeated. That’s how a beautiful project, where I could participate started.

Together with another organization specialized in the treatment of clean water and private collaborations, we were able to offer families ceramic filters made from rice and clay. These filters allowed to have clean water suitable for human consumption, they could drink it, use it to cook or brush their teeth, for example, that was an important step to improve their life standards. Families were asked for a small contribution of two dollars in order to give them a sense of ownership over the filters and that it was not just charity, they also had to attend a training to learn the correct use and conservation of the filters. The project was a success and more than forty families in the village, have these filters now.

The purpose of all this long speech is to raise awareness of how lucky we are to have access to drinking water, to be able to enjoy it whenever we want, and without the risk of facing polluted water. We should be grateful for that. Let’s try not to waste water with unnecesary extra washing machines, leaving the tap open while we brush our teeth or while washing up. Collect the rain water and use it to water your plants, take showers instead of baths … every simple gesture, even the smallest contributes to a water usage more sustainable and respectful with the environment.

Happy World Water Day!

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P.S. Next Monday 26ht, I’ll be having a hands on cooking class at Gastronomía Activa, in C/ Maria Cubí 155, Barcelona. It will be about Fresh and Light Cooking with three incredible, delicious and easy recipes. 

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The Vegetarian Awareness Month is held in October, starting next Sunday 1st with the World Vegetarian Day and ending up the 1st of November with the World Vegan Day. But this is not a new celebration, actually it was established in 1977 by the North American Vegetarian Society (and adopted internationally one year later) in order to bring awareness to the ethical, environmental, health and humanitarian benefits of a vegetarian lifestyle.

I’m not vegetarian or vegan, but I am a huge advocate of a greener diet, mind and life. I love to encourage people to eat more veggies, fruits, grains, beans, more nuts and seeds. But what I would like to make clear is that being vegetarian is not synonymous of healthy. I have met many vegetarian who followed a very poor diet, just chips, refined flour and candies, is vegetarian, but it’s not good for you.

When you go vegetarian is very important to have a well planned diet. The key is to incorporate a good variety of ingredients that will provide you a variety of valuable nutrients. Healthy fats, high fiber veggies and grains, super antioxidant fruits, complex carbs and lean protein is all your body needs.

When you eat more veggies and follow a properly balanced vegetarian lifestyle you can feel and experience some of the following health benefits:

IMPROVED MOOD

Some studies and research suggest that vegetarians suffer less from depression and have better mood profiles.

DISEASE FIGHTING

A proper vegetarian diet is naturally low in fat, saturated and cholesterol and have been shown to reduce heart disease risk. The intake of fiber, phytonutrients, antioxidants, flavonoids and carotenoids is higher in a vegetarian diet. This rich food properties can contribute to lower risk of diabetes, diet-related cancers, constipation, obesity or macular degeneration.

LESS TOXICITY

Plant sources are less contaminated with toxins, bacteria, parasites or antibiotics than meat or fish.

GREENER PLANET

Plant growing requires less energy and farmland.

MONEY SAVING

If you stick to traditional plant ingredients, pulses, grains, fruit, vegetables, nuts and seeds, you will save a good bunch of money. They tend to be less expensive than meat or fish. Just watch out for trendy vegetarian ingredients, superfoods…

BETTER ATHLETIC PERFORMANCE

Venus Williams or Djokovic are just two examples of world-class vegetarian athletes. There are conflicting studies, but some defend that a rich vegetarian diet may be optimal for sports performance.

LONGEVITY

If we look for the oldest people in the planet and make a study about them, we will find out that most of them follow a rich plant-base diet, leaving meat and fish just for exceptional occasions.

Whether you want to become vegetarian for health, ethical or animal  welfare, there are some important recommendations to keep in mind when you transition to a vegetarian diet. But for them, you will have to wait to next week’s post.

Meanwhile experiment with new vegetables. Add more pulses and beans to your meals. Try new combinations. Or even commit to a full vegetarian day or week. Just increase the awareness of a greener life and let’s celebrate the Vegetarian Awareness Month.

The post Vegetarian Awareness (part I) appeared first on Healthy Forkful.

Some people may need drastic changes, but I believe that small shifts in our dairy lifestyle can lead us to big improvement in our health with lower risk of failure. They will help you to live longer, with more energy, focus and happiness.

So here are small nutritious changes towards we can make without a lot of effort, but that will lead us to a better health:

1.Eat Veggies for Breakfast

We know we should eat more veggies, and why not include them in our breakfast. Be creative and add some spinach, celery or kale to your breakfast juice, add some tomatoes to your morning sandwich or add mushrooms and onions to your scramble egg.

2. Go Local

Support local food economy by going to a farmer’s market, a traditional bakery or to your neighborhood butcher. Avoid chain’s restaurants and at the grocery store look for fruit and veggies grown in your state.

Photo: Pexels

3. Get moving

All of us suffer from busy agendas, and scheduling an exercise routine can sound like impossible. In fact, an hour exercise can’t undo the negative effects of sitting for the whole day. So get up and get moving! Set one of those apps that counts your steps and track your walking distance. Take the stairs or a short walk every hour, even just around the office is ok.

If you feel more adventurous, make a workout date, there are studies that show exercising with a friend is much more effective that if you do it alone. There is less probability you don’t show up and you will push yourself harder to impress the other, and of course, it is much more fun!

Photo: Pexels

4. Drink More Water

I know, it is obvious, but you can’t imaging how many people are dehydrated out there. Drinking more water you will feel more energize, will fasten up your metabolism and will make you feel fuller, so you will eat less. Take a water bottle with you everywhere you go. And if you think still water is boring, get creative and upgrade your water adding fruit or spices, for example, lemon and mint, cucumber and basil…

5. Practice Positive attitude 

At night, think of a couple of good things that happened during the day.

Say thank you.

Think of your strengths and how you could use them even more in your daily life.

Practicing these exercises even just once a week, will increase your levels of happiness.

Photo: Pexels

6. Sleep Enough

Average recommended sleeping time are between 7 and 9 hours. But some may be great with just 5 or some may need 10. Just make sure that those hours are really high quality sleeping hours.

Create a good bedroom environment. Right temperature and room colors are essential for a good sleep. Eat foods that help you sleep as almonds, chamomile, nutmeg, banana or apricots. Try snooze inducing essential oils as lavender or even take a warm bath before bed time.

The post Small Nutritious Changes with Big Health Benefits appeared first on Healthy Forkful.

Photo: NomFoods.co.uk

The result of a study, investigated by The American Journal of Clinical Nutrition, shows there is not evidence that organic food is higher in nutrient content than conventional food.

But, talking about food, is only important to consider it nutritional value? For me, the answer is NOT. Food is much more that just nutrients. I believe food is flavour, it’s experience, relationship, ethic behaviour.

Organic food has proved be richer in antioxidants, phenolics and some vitamins. While most conventional food contains pesticides, antibiotics and other toxins.

Other big factor to consider is how the animals have grown and are treated. For me, is not the same an egg coming from a hen raised outdoors and on a grain diet than from one raised in a cage.

All organic products must meet the following guidelines:

• Sustain animals on 100% organic feed. Refrain from using antibiotic and hormone and provide outdoor access and pasture for animals.
• The use of hydrogenation and trans fats are prohibit. Same with GMOs and irradiation.
• Other prohibited materials are pesticides and fertilizers.

Photo: Pexels

Other comun debate is organic vs local food. Organics is one of the fastes-growing bussiness in the food industry at the moment. This has make goverments to invest in it. Thus, the price will reduce and people will buy more. Currently you can find organic products from anywhere in the world.

Giving the enviromental crisis, consuming organic kiwis from New Zeland probably is not a good thing either. This has lead to the 100 Mile Diet or the Slow Food phylosophy.

Both strive and promote local geographic consumtion and encourage responsable farming. Consuming food from far away involves more transportation, uses tons of fuels and food loses freshness.

I know, it all can sound overwhelming, generally organic is better but if comes from far away, not that much… Then local products…

Photo: Pexels

My big advice is consume local-organic products as much as you can. But if your budget is tight, don’t worry. The Environmental Working Group (EWG) releases a list with the most and least contaminated produce. So now you can make informed choices.

DIRTY DOZEN

Is a list of the 12 most contaminated fruit and vegetables. Strawberries, spinach, apples, nectariness… I would recommend you to go for organic on these products.

CLEAN FIFTEEN

Don’t be affraid of consuming conventional on these 15 fruits and vegetables. They are the least contaminated of all. Sweet corn, avocados, pinapples, onions…

Another important advice is find a farmer’s market in your area. Stablish a trust relationship with your farmer. Ask him for advice, where the product come from, how the animals are treated…

Taking these simple actions you will reduce the intake of toxin and you will end up consuming more fresher and sustainable food.

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