These healthy seeds can serve as great snacks and beyond.

As we enter a new year, many of you are looking for ways to eat healthier, and if there’s one area of your diet to start with it’s snacks. Many of us snack almost unconsciously, just grabbing a handful of whatever’s in front of us. But snacking doesn’t have to be bad for you; as long as you are intentional with what you’re consuming, a great snack can give you the extra boost you need to get you through the day.

If there’s one perfect natural snack, it’s definitely seeds. Be they pumpkin or sunflower seeds, they pack a punch nutritionally, and you’ll feel much better off after a handful of them than a handful of potato chips. I promise.

But these healthy seeds shouldn’t just be reserved for snack foods. Use them at any time of the day. Throw them in your morning oatmeal, add them to a stir fry. You can even use them as a topping to ice cream. Whoever said dessert had to be bad for you? Here are seven healthy seeds with plenty of ideas for how to use them.

1. Sunflower seeds

An excellent source of vitamin E and magnesium, sunflower seeds are versatile and easy to cook with. You can even turn them into sunflower butter. To optimize the nutritional value, opt for raw sunflower seeds.

2. Pumpkin seeds

Also referred to as pepitas, pumpkin seeds have a dark green color and they’re a great source of vitamin B. If you’re buying pumpkins, you can of course toast your own, and raw pumpkin seeds can be used to make pesto. You might also find pumpkin seed oil at your local health food store, some have called it the “new coconut oil” as its full of all the good stuff that your body craves.

3. Sesame seeds

A good source of copper and manganese, toast up sesame seeds and make your own tahini, a great base for creamy vegan sauces and dressings. You can get both white and black sesame seeds, and the black ones happen to make for a great addition to Asian noodle dishes.

4. Flax seeds

Oh glorious flax seed, what would we do without you? Grind flax seeds into a fine meal and you can use them like flour, or mix with warm water and get a vegan-friendly egg replacement. The options for flax seed recipes are endless, and your body will thank you for all the fiber you’re giving it.

5. Hemp seeds

If you haven’t experimented with hemp seeds yet, 2015 is definitely the year to do it. Protein, omega-3s, fiber, vitamins; you name it and hemp seeds probably have it. You can use them to replace bulgur in a tabouli, or make up a batch of homemade energy bars.

6. Pomegranate seeds

Once you’ve mastered the art of peeling a pomegranate (I highly recommend the bowl of water method) there’s no stopping you and your consumption of pomegranate seeds. They’re great on salads or just on their own, and they’re a great source of antioxidants.

7. Chia seeds

Chia seeds are sort of the superstars of the healthy seed world. They’re full of omega-3 fatty acids and vitamins and minerals. Chia seeds can magically turn into a tasty sugar-free fruit jam or even a vegan pudding.

Related on EcoSalon

21 Ways to Use Flax Seeds

99 Sources of Vegan Protein

Vegan Lemon Poppy Seed Recipe

Image: Veganbaking.net

The post 7 Healthy Seeds You Need to Add to Your Diet Today appeared first on EcoSalon.

” To see things in the seed, that is genius”    —Lao Tzu

These 3 jewelry makers create intricate, lively and elegant pieces that are as sustainable as they are beautiful. All three featured brands and organizations employ artisans from forgotten communities that use seeds to craft incredibly detailed and exotic earrings, bracelets and necklaces that echo the ornaments of rainforest dwellers. 

Organic Tagua Jewelry

Tagua, also known as vegetable ivory, is obtained from the seed of a palm tree nut. Practically as dense and durable as animal ivory, tagua can be dyed (it takes bright colors very well) and cut into thin discs and beads to make jewelry that brings together exotic materials and modern design. Since tagua trees produce several bushels of seed pods per year, with up to 100 tagua nuts in a pod, they are considered a sustainable and harm-free material for jewelry production. Organic Tagua Jewlery shares the creativity of the people of Ecuador, the native country of the tagua tree.

Chiapas Bazaar

Founded in order to facilitate access to international markets for rural artisans, Chiapas Bazaar brings us the most exquisite accessories from the crafty minds of Chiapas, Mexico.  The founding couple of the Bazaar established the marketplace in order to purchase pieces from these incredibly talented artisans and share them with the rest of the world. Using everyday ‘trash’ such as orange peels and guaje seeds as materials, these artisans have managed to create impressively beautiful and wearable jewelry. Who would have thought that tree resin or seeds could be turned into a pair of earrings? The seedburst earrings above are made from guaje seeds, found in the pods of the Tamarind tree, with a painted orange pea seed in the middle.

Eco-Vogue
Ecuadorian Angelica Cocha founded Eco-Vogue in 2010 in an attempt to improve the lives of locals craftsmen and the local economy. All of the necklaces, bracelets, earrings and belts in the collection are handmade out of nuts and seeds, making the completely organic, eco-friendly and sustainable. The Ecuadorian artisans most often use tagua nut for their exotic creations but acai seed and pambil also appear in their work, as with the bracelet above. These seeds have been used for hundreds of years in South American communities and promoting the jewelry crafted from them helps to improve the local community and reduce rainforest destruction.

Images: Organic Tagua Jewelry, Chiapas Bazaar, Eco-Vogue

Related on EcoSalon:

4 Eco Jewelry Makers Inspired By Bones, Stones and Recycled Metals

Beauty of the Trees: 4 Natural Jewelry Makers Inspired By Forests

The post 3 Natural Jewelry Makers Using Seeds in Their Creations appeared first on EcoSalon.

Grow sprouts in a jar and you’ll find it is as easy as turning on the faucet a few times a day! Growing sprouts doesn’t have to involve specialized equipment. All it takes is an empty jar, cloth, and some daily TLC.

Even more important is the nutrition and texture growing sprouts brings to your daily diet. Sprouts are a powerhouse of nutrients, essentially concentrating the nutrition of seeds in a more digestible plant form. Read on to learn how to grow sprouts in the comfort of your home.

Equipment

To grow sprouts, you will need a wide-mouth jar, a cheese cloth that you can use as a lid, and a rubber band to seal the cloth tight.

Seeds

Look for seeds that are labeled “sprouting seeds” or “for sprouting”. This is important for several reasons. The label ensures that the seeds will indeed spout properly as well as most likely have been cleaned and hence devoid of pathogens. If unlabeled, reach for organic seeds to ensure there are not fungicides, pesticides, or other things you don’t want to ingest. The most common beans, seeds, and grains to grow sprouts are alfalfa, lentil, mung, rye, yellow soy, and wheat. Experiment with radish, beet, pea shoot, red clover, barley, amaranth, broccoli, and sunflower sprouts as well!

Sprouting Process

1. Place 1-2 tablespoons of seeds in a jar and cover with 2-3 inches of water. Let soak overnight.
2. The next day, drain and rinse the seeds thoroughly with water. Drain and allow the seeds to remain wet in the jar wet, but not swimming in water.
3. Cover the top of the jar with a cheese cloth, muslin, or nylon. Secure with a rubber band.
4. Store the seeds in a place they don’t get direct sunlight. Rinse the seeds 2-3 times per day. Once rinsed, drain by turning the jar upside down at an angle, allowing the cheese cloth to act as a sieve to let excess water drain. Keep the jar in the this position, placing it in a small bowl of some sort so it can stay at the upside down angle.
   
5. Once they begin sprouting, place the jar somewhere it can receive sunlight to turn the sprouts green and allow them to grow larger.
6. After a few days the sprouts will need to be de-hulled. Shake the sprouts in water to separate the hulls, then drain.
7. After 3-7 days, depending on the variety, the sprouts should be ready to use. Sprouts are best when they are still small and turning green. 

Image: Darnlucky

Related on EcoSalon:

Raw and Delicious: An Easy Guide to Growing Sprouts

Go Nuts with This Homemade Nut Milk Recipe

The post DIY: How to Grow Sprouts in a Jar appeared first on EcoSalon.

Seven creative and inexpensive ways to improve your garden.

Whether you dapple with a few indoor plants, garden on the patio with containers or have a full-fledged backyard mini-farm, you’re probably looking for creative ways to save money, time and resources. Luckily for you, incorporating recycled and reused materials can actually make your gardening projects cheaper, easier and less time consuming – not to mention far less wasteful! Last year, we gave you seven reused items to boost your garden. This year, we rounded up seven more.

Reuse Germination

If you’re starting plants from seeds this year, don’t waste your hard-earned cash on tiny planters from the garden center. Save a few bucks – and get a little more use out of your throw-aways – by making your own seed-starters from recycled materials!

To make your own biodegradable mini-planter (that’s right, no transplanting!), you will need scissors and a toilet paper or paper towel roll.

How to make it:

1. Using scissors, cut six to eight small slits in the end of your toilet paper roll (if using a paper towel roll, cut the roll into three pieces before beginning this step).

2. Fold the strips down so they overlap.

3. Fill carefully with wet soil, and set in a baking sheet.

4. Plant one seed per roll. After germination, just plant the whole thing in your garden!

If you don’t mind transplanting your seedlings, you can use all kinds of recyclables for germination: Takeout containers, plastic cups, soda bottles and shoe boxes – just to name a few.

Unfortunately, most takeout containers – including mixed-material takeout cups and foam clam shells – are notoriously difficult to recycle. So, if you have a few boxes, cups and clam shells left over from eating out, why not reuse them as planters to boost your gardening projects?

Take Out Container Planters

Just wash out the container, fill with wet soil and plant your seedling as usual.

For best results, stick with plants that require little root space, such as single herb plants or succulents like cacti and aloe.

Not sure how planting in takeout boxes will match your garden decor? Think creatively and opt for decorative containers, such as Chinese takeout boxes and colorful to-go cups, to add a whimsical touch to your garden display – whether it’s in your backyard or your living room.

Popsicle Stick Garden Markers

If the kids are starting to chow down on ice pops for the summer, why not save those sticks for reuse in your garden?

To use your throw-aways to make customized markers for your garden or seedlings, you’ll need Popsicle sticks, a permanent marker and a reusable cloth.
How to make it:
1. Apply a few drops of rubbing alcohol or a solution of warm water and sea salt to the ends of your ice pop sticks. Use the reusable cloth to rub off any remaining stickiness.

2. Let the sticks dry in the sun for at least an hour.

3. Label your sticks with permanent marker, and use them to mark crops in your herb garden or veggie plot.

If you’re feeling ambitious, you can also make your own customized garden markers from old milk jugs using this simple tutorial from TLC.

Plastic Bottle Irrigation

Remembering to water your container veggies and potted flowers can be tough. But you could save loads of time and water by setting up a self-irrigation system in your container plants.

Sounds tricky, right? It actually couldn’t be simpler. All you’ll need is scissors, a plastic bottle, a hand shovel and about five minutes to get the job done.

How to make it:
1. Using scissors, carefully cut the bottom out of your plastic bottle. Remove bottle cap and set aside for recycling.

2. Use a hand shovel to dig a 6-inch-deep hole in the potted plant of your choice, as far away from the plant as possible to avoid damaging roots.

3. Place your plastic bottle in the hole, bottleneck end down. Use your hands to pack soil around the bottle so it stands upright.

4. Fill the bottle with water as needed, and watch it slowly seep into the soil – saving you time and nurturing your thirsty plants.

For a more advanced self-watering container, check out this tutorial from the University of Maryland Extension.

Light Bulb Terrariums

Not sure what to do with all those old incandescent light bulbs? Sure, you can recycle them. But why not find a clever way to reuse them first?

Once the electrical components are removed, light bulbs make perfect homes for air plants and water-saving succulents.

If you’re a seasoned crafter and have hollowed out a light bulb before, this project will be a walk in the park. But if you’ve never tinkered with a light bulb, consult a tutorial, like these from Instructables and Apartment Therapy, before getting started.

Once your bulb is cleaned out, all you’ll need is some succulent potting soil and small potting pebbles (and your plants, of course!).

How to make it:
1. Add a layer of potting pebbles to your light bulb as a foundation.

2. Add a layer of succulent potting soil, along with decorative moss if desired.

3. Gently place your succulent inside the bulb. Succulents don’t need much water. For best results, allow the soil to dry out a bit before watering.

Bucket Gardening

If you live in an apartment or don’t have a yard,container gardening is a great small-space solution for growing your own produce at home.

Garden retailers offer vast displays of jumbo terra cotta pots, plastic planters and wooden boxes – often priced at $50 or more. But why spend more when a recycled option could actually yield better results?

Five gallons of soil is optimal for most container veggies, including large plants like tomatoes, eggplant and squash. Larger containers tend to require more water, while smaller containers won’t provide enough root space.

Since they’re the perfect size, why not break out all those old 5-gallon buckets from pet food and potting soil and reuse them as planters for your container garden?

Just remember to wash each container well before filling with soil. Also, since you want to grow healthy food, avoid choosing containers that were used to hold toxic substances – even after they have been washed.

For best results, cut at least four 1/4-inch holes at the bottom of your buckets for draining excess water.

Wine Bottle Edging

Looking to add a touch of pizzazz to your garden or backyard landscaping? Rescue a few wine and beer bottles from your recycling bin to assemble a playful border that’s sure to turn heads.

Use this handy tutorial from ReadyMade or this video how-to from A Gardener’s Notebook to transform your recyclable glass into a piece of reuse art that’s perfect for the garden.

In the interest of full disclosure, you’ll need more than a few bottles for this.

So, if you don’t think your drinking habits can keep up, ask local restaurants, taverns and wineries if you can pick up some of their leftover bottles on a weekly basis until you’ve gathered enough to complete the project. Most will be happy to oblige.

-By Mary Mazzoni

More from Earth911:

PHOTOS: Rad Reused Planter Ideas

8 Things You Probably Aren’t Doing in Your Garden

PHOTOS: Stylish Recycled Decor for the Backyard

Images: girlingearstudio, MeganEHansen, jstuppy, sa_ku_ra, iEEEj, rfarmer, Tobyotter

The post 7 Items You Can Reuse to Improve Your Garden appeared first on EcoSalon.

A cracker that’s jam-packed with everything that’s good for you.

I recently found myself in an upscale grocery store pulling an overpriced box of “Flackers” down from the shelf. There was a dinner party and I was out of time, but let’s be honest: crackers are the last thing you should be paying top dollar for, especially when you can make a delicious version yourself.

These five seed crackers (my mother gets credit for the original recipe) are as easy as mixing some seeds and nuts in a bowl and letting them sit for awhile, and you end up with a crunchy, gluten-free, vegan cracker that’s healthier than you may wish to admit. Top them off with Olive and Cilantro Tapenade and you have your new favorite appetizer.

Five Seed Crackers

Ingredients

• 1 cup flaxseeds
• 1/2 cup pumpkin seeds
• 1/2 cup sesame seeds
• 1/2 cup sunflower seeds
• 1/2 cup finely chopped hazelnuts
• 3 tablespoons chia seeds
• 1 teaspoon cumin powder
• 1 teaspoon sea salt
• 1 cup water

Directions

Combine water and flaxseeds in a bowl and let sit for three hours.

Mix in rest of ingredients and let sit for an additional hour.

Spread out mixture onto lined baking sheet (a Silpat works great for this) and bake for 45 minutes at 300F.

Reduce heat to 230F and open oven door to let out steam. Bake for another 15-30 minutes and open door again. Check how crispy the crackers are by breaking off a corner. If they still feel soft, bake for an additional 15-30 minutes.

Let cool, and then break into pieces. You will find that you will get some small crumbles. Keep those on hand for sprinkling over salad or your morning yogurt.

Store in an airtight container.

Note: I prepped the flaxseeds and promptly forgot about them – these things happen sometimes – and when I returned home later in the day, the flaxseeds had been soaking for much more than the recipe recommended three hours. I added in the rest of the seeds, let them sit for about an hour and then baked. In this case, letting them sit longer meant slightly less baking time, only about 20 minutes after reducing the oven to 230F.

Olive and Cilantro Tapenade

Ingredients

• 1 6-ounce can of organic black olives
• 1/2 of a roasted pepper, chopped
• 1/3 cup chopped cilantro
• 1 tablespoon olive oil
• 1/2 cup almonds
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper

Directions

Mix all ingredients in food processor until well blended. Store in airtight container in refrigerator until serving.

Don’t love cilantro? This recipe is just as good without it.

Every month on Sunday Recipe, we bring you a new theme of recipes, perfect for whipping up on a Sunday. For April it’s all about food that’s easy to travel with, perfect for your spring outings. Enjoy!

The post Sunday Recipe: 5 Seed Crackers with Olive and Cilantro Tapenade appeared first on EcoSalon.

Common seed starting mistakes and ways to avoid them.

Let’s move forward with the next part of our urban gardening series and talk about seed starting.

Before we do that here is what we already covered – the basics of apartment gardening, choosing what vegetables to grow and buying from seed companies you can trust.

There are many things to consider when starting your seeds such as the growing media, light conditions and temperature. It can get to be a lot.

So I spoke with Michelle Moore, the owner of The Greenhouse Catalog, a year round online gardening supply company about common seed starting mistakes and ways to avoid them.

In this video, I share with you three tips, plus a bonus one from Moore to help you avoid the most common mistakes when starting your seeds.

Mike Lieberman shows people with little to no land how to start growing their own food so they can avoid toxic pesticides, eat healthier and not feel limited by their lack of experience and space. Connect with him here to learn more urban gardening tips.

Image: Will Merydith

The post Common Seed Starting Mistakes and How to Avoid Them appeared first on EcoSalon.

VideoHow to get the right seeds from the right companies.

We’ve gone through the apartment gardening basics to help get you started with your urban garden.

Then we determined how much light your space gets to determine what vegetables you can grow.

Now it’s time to start getting your seeds.

When it comes to buying seeds for your garden, there a lot of choices out there and it might not seem like there is a difference between any of them. Since you are an EcoSalon reader, you want to support a company that respects the environment just as much as you. You also want to support a seed company that has the same values as you.

That’s why I want to share some trusted seed companies with you that you can get your seeds from. Check out the video below to see who some of those companies are.

After watching the video, let me know in the comments below, what seeds you are planning to buy.

Image: Kanu Hawaii

The post Buying from Vegetable Seed Companies You Can Trust appeared first on EcoSalon.

Simply put, your brain likes to eat. And it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbs.

On a deadline? Need to rally? Avoid the soda, vending machine snacks and tempting Starbucks pastries and go for these powerful brain boosters instead. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a kick start: eat the following foods on a daily or weekly basis for results you will notice.

20 foods that will supercharge your brain:

1. Avocado

Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.

Green it: you don’t need to buy an organic avocado – conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.

2. Blueberries

These delicious berries are one of the best foods for you, period, but they’re very good for your brain as well. Since they’re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.

Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.

3. Wild Salmon

Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.

Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week.

4. Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren’t ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts…maybe that’s because peanuts are not actually a nut! They’re still much better than a candy bar, however.

Green it: try to choose organic, raw nuts, and if you can’t get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.

5. Seeds

Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.

6. Coffee

Thine eyes do not deceive (even if you are in the midst of a sugar crash). Coffee is good for your brain. Did you know coffee actually contains fiber? That’s going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost.

The trick is not to have more than a few cups. But you can safely enjoy 2-4 cups daily – we are talking about supercharging here. Just please don’t go ruining a good thing by loading it up with sugar! Espresso beans are actually a phenomenally healthy snack, by the way.

Green it: brew yourself some fair-trade organic coffee to benefit both the planet and the workers who grow your beans. Use a thermos instead of a throwaway cup.

7. Oatmeal

Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3’s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.

Green it: the healthiest oatmeal is the real, steel-cut deal. Steer clear of those little microwavable packets that are loaded with sugar. All that packaging isn’t very green.

8. Beans

One more for carb-lovers. (The brain uses about 20% of your carbohydrate intake and it likes a consistent supply.) Beans are truly an amazing food that is sadly overlooked. They’re humble, but very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they’re ridiculously cheap. An entire bag of beans usually costs only a few dollars and will provide many meals. Beans provide a steady, slow release of glucose to your brain – which means energy all day without the sugar crash. Don’t go eating a whole platter of frijoles, though – just 1/4 of a cup is fine.

Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.

9. Pomegranate

Opt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.

Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can’t get this fruit.

10. Brown Rice

Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation, the sharper your brain.

Green it: don’t buy the excessively-packaged “boil in a bag” rice packets. Just make up a big batch of brown rice in a rice cooker on Sunday so you have it on hand for easy lunches all week.

11. Tea

You have to brew tea fresh or you won’t get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don’t have more than 2-3 cups daily.

Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.

12. Chocolate

Things are looking increasingly better for chocolate. It’s got brain-boosting compounds, it’s loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you’ll feel happy in short order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy cardiovascular system = healthy brain.)

Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.

13. Oysters

Oysters are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one study researchers found that men who ate oysters reported significantly improved cognition and mood! Not all shellfish are good for you but oysters are a sure bet.

Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!

14. Olive Oil

Though we know the brain does need a small, steady supply of glucose, don’t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.

One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don’t want Omega 6 fats. Even saturated fat is safer than Omega 6’s.

Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.

Green it: look for organic, local, or farmers’ market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health.

15. Tuna

In addition to being another rich source of Omega-3’s, tuna, particularly yellowfin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your “feel good” hormones along with serotonin).

My personal cocktail: SAMe (nature’s happiness molecule) and a mega-dose of B-complex keeps me humming even when I’ve got a mountain of work to do. Which, like you, is all the time.

Green it: only eat tuna from sustainable fisheries, and if you’re looking for a B6 source that is vegetarian, opt for a banana, which contains a third of your day’s requirement (tuna offers nearly 60%).

16. Garlic

Garlic – the fresher the better – is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.

Avoid: I know it makes life easier, but don’t even think about buying the chopped or peeled garlic. Nutritional benefits = zero.

Green it: just choose organic, and go for local if you can get it.

17. Eggs

Eggs contain protein and fat to provide energy to your brain for hours, and the selenium in organic eggs is proven to help your mood. You really needn’t worry about the overblown cholesterol fears. (I have quite a bit to say on this topic but I’ll restrain myself for once.)

Green it: choose organic, free range, vegetarian fed eggs.

18. Green Leafy Vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa – whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less “green” iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.

Green it: choose organic, and shop at your farmers’ market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.

19. Tomatoes

Go figure, but tomatoes don’t usually make the brain-boosting food lists. (Thank goodness I found the one that did so I’m not the only one.) Tomatoes contain lycopene, an antioxidant that is particularly good for your brain – it even helps prevent dementia. You have to cook tomatoes to get the lycopene – take that, raw foodies! Just kidding. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.

Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren’t in season. You’ll know when that is – the tomatoes will be pale, tasteless, and pithy.

20. Cacao nibs

That’s right, I’m putting chocolate on this list twice. My boyfriend knows I need it. I eat chocolate or cacao nibs daily and I think you might want to consider it, too. Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries. My girlfriends and I like to mix cacao nibs with frozen blueberries and a generous splash of organic heavy cream while we watch really bad television on Sunday nights.

Green it: as long as it’s fair trade and organic, it’s green.

Things that drain your brain:

Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.

Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they’re terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. If you can’t cut back that much, try to limit yourself to just two bites of whatever tempts you daily.

Nicotine constricts blood flow to the brain, so while it may “soothe” jittery nerves, smoking will actally reduce your brain function severely – and the effects are cumulative.

A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.

Vita Search
Public Library of Science
PubMed

– with additional reporting by Sarah Irani

Each week here at EcoSalon, the editors choose a post from the archives that we think you’ll love. The original post can be found here.

Image: haydnseek

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The more I learn about Monsanto and its seed patenting, genetic modifying and monopolistic tendencies, the more I worry about where our food supply is headed. As such, I eagerly accepted my friend’s invitation to visit the Baker Creek Heirloom Seed Bank in Petaluma.

The Seed Bank is fittingly located in a beautiful historic 1920’s building in downtown Petaluma that previously housed a Sonoma County branch of Bank of America. The high vaulted ceilings make idyllic browsing amongst the rows and rows of seeds.

Perhaps most impressive were the number of varieties of cucumbers and eggplants. Amazing when you consider the typical grocery offers one, maybe two varieties of each vegetable at most. Here they housed over 30 varieties of cucumbers alone, such as the Hmong Red, Parisian Pickling or one of our favorites, the Jaune Dickfleischige.

And eggplants! With over 40 varieties of eggplants, I was astounded to learn that eggplants come in all shapes and sizes, and often resemble tomatoes. Biodiversity, represent!

All and all, the Seed Bank offers over 1400 varieties of seeds. In addition to vegetables, they offer a large swathe of flower and herb seeds, as well as gifty-type products such as pickles, aprons and postcards, or more utilitarian items in the form of gardening tools or “how-to” books.

Luckily, many other heirloom seed companies exist throughout the country. My mother raves about the Seed Savers Exchange in Decorah, Iowa and many offer mail-order. I highly recommend jumping on the heirloom seed bandwagon when planting this spring season. You too could grow Chioggia Beets and Purple Podded Pole Beans!

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“Are you worried about the economy? If so, pay close attention, because in an economic meltdown, non-hybrid seeds could become more valuable than even silver and gold.”

That almost makes sense…until you discover these words came out of the mouth of a pitchman selling $150 packages of seeds in between Glenn Beck’s inveterate weeping about socialism-fascism-Nazism-[insert ism of choice]ism and Hawaiian birth certificates, and things take a turn for creepy.

Fear is a powerful motivator, and when millions of people across the country are waiting for Armageddon, advertising a “Survival Seed Bank” on the Glenn Beck show could be a slick business move.

The Survival Seed Bank website pushes the fear even further: “You don’t have to be an Old Testament prophet to see what’s going on all around us. As the meltdown progresses, one of the first things to be affected will be our nation’s food supply. Expect soaring prices along with moderate to severe shortages by spring. If you don’t have the ability to grow your own food next year, your life may be in danger.”

And yet – when you peel away the layers of paranoia and b.s., what this comes down to is motivating people to take control of their own food supply. In that sense, “˜crisis gardens’ aren’t all that different from the green movement that encourages one to grow whatever food one can at home. While the bogeyman for Glenn Beck viewers is a liberalism-delivered (I think that’s the right ism) apocalypse, for us it’s mammoth corporations destroying the environment while shoveling toxic Franken-food into our mouths.

The key here is for people not to hoard seeds until that fabled day when the sky falls, but to actually plant them. We can all benefit from the pleasure of eating more fresh-from-the-garden foods that don’t have to travel further than a few yards to our plates. Plant heirloom seeds, gather the seeds produced by those crops every season, and you’ll have more than enough to tuck some away for a rainy day.

You’ll be better off selecting your own heirloom seeds from a source like the Seed Savers Exchange than funding a Glenn Beck advertiser, but even the Survivalist Seed Bank sells heirloom varieties.

Image: OakleyOriginals

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