Plastic is found in virtually everything these days. Our food and hygiene products are packaged in it. Cars, phones, TVs and computers are made from it. You might even chew on it, in the form of gum! While most plastics are touted as recyclable, the reality is that they are “downcycled.” A plastic milk carton can never be recycled into another carton. It can be made into a lower-quality item, like plastic lumber, which can’t be recycled.

Of the 30 million tons of plastic waste generated in the U.S. in 2009, only 7 percent was recovered for recycling. Plastic waste ends up in landfills and the stomachs of sea turtles, birds and other animals, it litters our cities, beaches, rivers and oceans and contributes to the Great Pacific Ocean Garbage Patch, a swirling vortex of garbage the size of a continent where plastic outnumbers plankton. Plus, most plastic is made from oil!

Here are some tips to decrease the amount of plastic waste you generate:

  • Use reusable shopping bags and avoid plastic produce bags: Although free to shoppers, plastic bags are one of the most ubiquitous forms of garbage. About 1 million plastic bags are used every minute, and a single plastic bag can take 1,000 years to degrade. If possible, use cotton bags, instead of bags made from nylon or polyester which are also made from plastic.
  • Stop buying bottled water, unless there’s a contamination crisis: About 20 billion plastic bottles are tossed in the trash each year! Carry a reusable bottle filled with water, in your bag or car. If you’re concerned about the quality of local tap water, use a reusable bottle with a built-in filter, or bring filtered water from home.
  • Bring your own thermos for coffee to-go: Disposable coffee cups might look like paper but they’re usually lined with polyethylene, a type of plastic resin. While these can be recycled, most places lack the infrastructure to do so. Lids, stirrers, and coffee vendors who still use polystyrene foam cups create plastic waste which can all be avoided, if you use your own mug.
  • Choose cardboard over plastic bottles and bags: Cardboard is more easily recycled and made into more products than plastic, plus paper products tend to biodegrade more easily, without adding much weight to a product. If you have a choice, buy pasta in a box, instead of in a bag, or detergent in a box, instead of a bottle. Look for companies that source their cardboard sustainably.
  • Avoid using plastic straws when home or when ordering a drink at a bar, drive-thru or restaurant: Purchase a reusable stainless steel or glass drinking straw. Restaurants are less likely to bring you a plastic one, if they see that you’ve brought your own.
  • Avoid using disposable plastic razors: Use a razor that lets you replace just the blade, instead.
  • Use cloth diapers instead of disposable diapers: According to the EPA, 7.6 billion pounds of disposable diapers are discarded in the U.S. each year. Also, 80,000 pounds of plastic and more than 200,000 trees a year are used to manufacture disposable diapers for American babies alone. By switching to cloth diapers, you’ll reduce your baby’s carbon footprint and also save money.
  • Minimize food storage using plastic baggies, plastic wrap, and plastic storage containers: Use a bento box, jar or glass container with a lid for your lunch or for storing food in the fridge. These types of containers be used instead of disposable ones for carryout foods as well, if your local restaurants permit it\.
  • Buy in bulk: Consider the product-to-packaging ratio of items you buy often, and buy a bigger container, instead of several smaller ones over time.
  • When buying from bulk bins, bring your own bags, containers or jars, to reduce packaging waste: Many stores, such as Whole Foods, sell bulk food like rice, pasta, beans, nuts, cereal and granola, and bringing a reusable bag or container for these items will save both money and unnecessary packaging. Stores have various methods for deducting the container weight so check with customer service before filling your container. Many cotton bags have their weights printed on their tags, which can be deducted at the checkout.
  • Avoid disposable plastics: Ninety percent of plastic items are used once and then thrown out: grocery bags, plastic wrap, disposable cutlery, straws, coffee-cup lids. Take note of how often you rely on these products and replace them with reusable versions. After a few times of bringing your own bags to the store, silverware to the office, or travel mug to Starbucks, this will become an easy habit.
  • Boycott microbeads: Much plastic polluting the oceans consists of microplastics, tiny chunks that are almost impossible to filter out. Microplastics can come from the breakdown of larger items, but they are also commonly added to consumer products. Plastic microbeads which function as exfoliators are found in many beauty products: facial scrubs, toothpaste, body washes. While they appear harmless, but their tiny size allows them to slip through water-treatment plants. They also resemble food to some marine animals. Choose products with natural exfoliants, like oatmeal or salt or biodegradable alternatives. Avoid items with “polypropylene” or “polyethylene” on the ingredients list.
  • Make your own meals at home, to improve your health, as well as, to avoid takeout containers or doggy bags: When you do order in or eat out, tell the restaurant that you don’t need plastic cutlery or ask if you can bring your own food-storage containers for leftovers.
  • Purchase items secondhand at thrift stores, neighborhood garage sales, or online, to save money and avoid the ridiculous plastic packaging of new products.
  • Recycle: It seems obvious, but we’re not recycling enough. Less than 14 percent of plastic packaging is recycled. If you’re confused about what can and can’t be recycled, check the number on the bottom of the container. Most beverage and liquid cleaner bottles are #1 (PET) which is commonly accepted by most curbside recycling companies. Containers marked #2 (HDPE; typically slightly heavier-duty bottles for milk, juice, and laundry detergent) and #5 (PP; plastic cutlery, yogurt and margarine tubs, ketchup bottles) are also recyclable in some areas. For the specifics on your area, check out’s recycling directory.
  • Support a bag tax or ban: Urge your elected officials to follow the lead of those in San Francisco, Chicago, and close to 150 other cities and counties, by introducing or supporting legislation that would make plastic-bag use less desirable.
  • Bring your own garment bag to the dry cleaner: Invest in a zippered fabric bag and ask that your cleaned items be returned in it, instead of in a plastic bag. Also make sure you’re using a dry cleaner that avoids perchlorate (PERC), a toxic chemical found in some cleaning solvents.
  • Give up gum: When you chew gum, you’re actually chewing on plastic. Gum was originally made from tree sap called chicle, a natural rubber, but when scientists created synthetic rubber, polyethylene and polyvinyl acetate began to replace the natural rubber in most gum. Not only are you chewing on plastic, but you may also be chewing on toxic plastic, since polyvinyl acetate is manufactured using vinyl acetate, a chemical shown to cause tumors in lab rats.
  • Reuse glass and plastic containers: Instead of throwing away or recycling glass jars emptied of their spaghetti sauce, peanut butter, salsa or applesauce, reuse them to store food or take them with you when you’re buying bulk foods. If you have plastic containers left over from yogurt, butter or other food, don’t throw them out. Simply wash them and use them to store food.
  • Bring your own container: Whether you’re picking up takeout or bringing home your restaurant leftovers, be prepared with your own reusable containers. When you place your order, ask if you can have the food placed in your own container.
  • Use matches instead of disposable plastic lighters, if you must light a candle, build a campfire or start a fire. Such cheap plastic devices remain in landfills for years and have been found in dead birds’ stomachs. If you can’t bear to part with your lighter, pick up a refillable metal one to help cut down on waste.
  • Don’t use plasticware: Avoid disposable chopsticks, knives, spoons, forks and even sporks. If you often forget to pack silverware in your lunch, or if you know your favorite restaurant only has plasticware, start keeping a set of utensils.
  • Return reusable containers to your local market: Since berry. grape and tomato containers are refillable, ask your local grocer to take the containers back and reuse them. If you buy berries or cherry tomatoes at a farmers market, bring the plastic containers to the market when you need a refill.
  • Make your own fresh-squeezed juice or eat fresh fruit, instead of buying juice in plastic bottles: You’ll get more vitamins and antioxidants and reduce plastic waste.
  • For house cleaning, use baking soda and vinegar or make your own cleaning products, instead of many plastic bottles of toxic products like tile cleaner, toilet cleaner and window cleaner:
  • Pack snacks and sandwiches in reusable containers, instead of disposable bags or saran wrap.


  1. Badore, Margaret. “11 easy ways to reduce your plastic waste today.” Living/Green Home, 03/02/15.
  2. Sarah Engler. “10 Ways to Reduce Plastic Pollution.” The Natural Resources Defense Council (NRDC), 01/05/16.


Convenient plastic products can be harmful to your family’s health. Plastics commonly used to make food storage containers can often leach hormone-disrupting chemicals into food and drinks. If you are a parent of a young child or are expecting a baby, then you need to know about the dangers of such chemicals.”
Bisphenol-A (commonly known as BPA) and phthalates (called “everywhere chemicals” because they are so common) are used in making countless plastic products that we see and use everyday. This includes children’s items, such as baby bottles, sippy cups, pacifiers, teethers and toys.

BPA is used in hard, clear plastic, whereas phthalates help make plastic flexible. It is believed that both BPA and phthalates can leach from plastic into food, liquid, and directly into the mouths of children while sucking on pacifiers or teethers.
Growing scientific evidence suggests that BPA and phthalates may be associated with a various health issues, including hormonal and developmental problems. Infants and young children, who are vulnerable during early developmental years, are likely to be at the greatest risk from exposure to these chemicals.

What is BPA?

BPA is a chemical often used to make polycarbonate plastic, a shatter-resistant and clear material used in products ranging from hard plastic bottles, eyeglasses, and sports safety equipment. BPA is also found in baby bottles, sippy cups, teethers, water bottles, food storage containers, and the epoxy lining of many food and beverage cans. It has been associated with effects on the developing brain, and breast and prostate cancer in laboratory studies.

What are Phthalates?

Pronounced “THAL-ates,” phthalates are chemicals used to make plastic soft and flexible. They are often found in plastic wrap, car interiors, shower curtains, deodorant, cosmetics, medical devices, children’s products like toys, rattles, teethers, rubber ducks, bath books, baby shampoo, soap and lotion. There are many types of phthalates, among them DBP (di-n-butyl phthalate), DEP (diethyl phthalate), DEHP (di-(2-ethylhexyl) phthalate or bis (2-ethylhexyl) phthalate), BzBP (benzylbutyl phthalate), and DMP (dimethyl phthalate), terms usually not listed on most labels. DEHP has been shown to affect male reproductive development, sperm quality, and male hormone levels in laboratory and human studies.

Where Are Phthalates Used?

Phthalates are commonly found in plastic food and beverage containers, but their presence extends far beyond that. About a billion pounds of phthalates are produced every year, and their use is so widespread that they are nearly impossible to avoid entirely. About 95 percent of us have detectable levels of phthalates in our urine. Phthalates are found in perfume, hair spray, deodorant, almost anything fragranced (from shampoo to air fresheners to laundry detergent), nail polish, insect repellent, carpeting, vinyl flooring, the coating on wires and cables, shower curtains, raincoats, plastic toys, and your car’s steering wheel, dashboard, and gearshift. Even the smell of a new car is usually due to phthalates. Medical devices often contain phthalates, in order to make IV drip bags and tubes soft, thus enabling some DEHP to be pumped directly into the bloodstream of patients. Most plastic sex toys are softened with phthalates.

Phthalates are found in our food and water, too. They are in dairy products, possibly from the plastic tubing used to milk cows. They are in meats and cheeses since some phthalates are attracted to fat, although it’s not entirely clear how they are getting in to begin with. Phthalates have been found in tap water tainted by industrial waste, as well as, pesticides sprayed on conventional fruits and vegetables.

Why worry about BPA and Phthalates?

BPA can leach from plastic containers into foods and beverages, especially when they are heated, or used for long periods of time. Also, when kids put toys, teethers, and other products that contain phthalates in their mouths, the chemical may leach from the product to the child.
Animal studies have shown that exposure to BPA can have developmental effects. There are no studies that prove that BPA is associated with adverse effects in human development. However, because developmental effects in animals occur at BPA exposures close to those experienced by some people, the possibility that BPA may alter human development cannot be dismissed. In laboratory animals, exposure to high levels of BPA has been associated with adverse effects on reproduction. Some human studies suggest a possible effect of BPA on reproductive hormones, especially in men exposed to high levels in the workplace, but human data are not sufficient to determine if BPA adversely affects reproduction.

Animal studies have associated phthalate exposure with adverse effects on the liver, kidney, male and female reproductive system, especially when exposures occur to the developing organism. Animals exposed to phthalates in the mother’s womb have shown decreased sperm activity and concentration, early puberty in females, and testicular cancer. Possible reproductive, developmental and other effects of phthalates in humans are the subject of much ongoing research. Phthalates have been detected in humans, but associations between the levels of phthalates found and effects in humans is currently inconclusive.

To minimize exposure to BPA and Phthalates:

  • Fresh is best: BPA and phthalates can migrate from the linings of cans and plastic packaging into food and drinks. While it’s not practical to avoid food packaging altogether, opt for fresh or frozen, instead of canned food, as much as possible.
  • Prepare your meals at home: Studies have shown that people who eat more meals prepared outside the home have higher levels of BPA. To reduce your exposure, consider cooking more meals at home with fresh ingredients. When you do eat out, choose restaurants that use fresh ingredients.
  • Eat organic produce, meat, and dairy. Phthalates are used in pesticides and also found in sewage sludge that is used in conventional agriculture. Neither is permitted on certified organic produce, and pesticide- treated animal feeds are not allowed in organic meat and dairy production.
  • Store it safe: Food and drinks stored in plastic can collect chemicals from the containers, especially if the foods are fatty or acidic. Try to store leftovers in glass or stainless steel, instead of plastic.
  • Don’t microwave in plastic: Warmer temperatures increase the rate of chemicals leaching into food anddrinks. So use heat-resistant glass or ceramic containers when you microwave, or heat your food on the stove. The label “microwave safe” means safety for the container, not your health.
  • Brew the old-fashioned way: Automatic coffee makers may have BPA and phthalates in their plastic containers and tubing. When you brew coffee, consider using a stainless steel percolator or French press to avoid BPA.
  • Use refillable glass, porcelain and stainless-steel containers: for all food and beverages, particularly for hot foods and liquids.
  • When you have something plastic, look at the little triangle on the bottom of the container: Avoid plastic containers marked with a 1 or a 7. Instead choose those marked with a 2, 4, or 5 will reduce the likelihood of exposure to BPA and phthalates.
  • Glass baby bottles are recommended for babies who don’t yet feed themselves.
  • For bottle feeding, since latex rubber nipples may contain phthalates, use of silicone nipples may reducephthalate exposure.
  • Do not use plastic containers in microwaves.
  • Avoid vinyl toys, perfumed shampoo and lotion: Choose fragrance-free products whenever possible.
  • Use baby bottles, food containers, teethers, shampoo, lotions, and other children’s items that are “BPA-free” and/or “phthalate-free.” Always read the package label or check with the manufacturer to know what you are bringing into your home.
  • Avoid fragrance and scented products: Unfortunately, you will very rarely see phthalates listed on a product label. Luckily, there are clues. When it comes to cosmetics, the word “fragrance” or “parfum” on a label almost always means phthalates. What you want to see are claims like “no synthetic fragrance” or “scented with only essential oils” or “phthalate-free.” And always use only natural air fresheners.
  • Plastic products with recycling codes 3 and 7 may contain phthalates or BPA. Look for plastic with recycling codes 1, 2, or 5.
  • Avoid hand-me-down plastic toys. Although several types of phthalates are now banned from children’s toys, teethers, bottles, and feeding products, these laws only took place in 2009, so anything made of soft plastic that was manufactured before that probably contains phthalates (think rubber duckies, not Legos).
  • Avoid plastic whenever possible, and never heat your food in plastic: Foods that are higher in fat — meats and cheeses, for instance — are particularly prone to chemical leaching. Even BPA or phthalate-free plastic may contain harmful chemicals. Opt for glass food storage containers, and choose bottles and sippy and snack cups that are mostly stainless steel, silicone, or glass.
  • Invest in a water filter. Granular activated carbon filters should remove DEHP, which is the type of phthalate used in water pipes. Unfortunately, some sources claim that a percentage of water may pass through the carbon without filtration. A nano-filtration system is more expensive but possibly more reliable way to filter out phthalates.
  • Take action: While we can take steps to reduce our own exposure, it’s important to join with others to demand healthier food packaging and products for everyone.

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Meatless Protein Sources

by Diane, M.P.H, M.S.

You don’t need as much protein as you think. 

It’s easy to get what you need from beans, nuts, seeds, whole grains, soy, and greens!

How much protein do we need?

  • The U.S. recommended daily allowance of protein is 0.8 grams per kilogram of bodyweight (0.36 grams per pound) for the general population.
  • Athletes need more than that, mostly due to greater tissue-repair needs.
  • Endurance athletes benefit most from 1.2 to 1.4 daily grams per kilogram of bodyweight, while strength athletes do best with 1.4 to 1.8 grams per kilogram. In pounds, that’s 0.54 to 0.63 grams per pound for endurance athletes, 0.63 to 0.81 grams per pound for strength athletes.
  • Our bodies are made up of many kinds of protein that include varying combinations of 20 amino acids. Only half of these amino acids can be manufactured by the human body. The other half, known as “essential amino acids,” can easily be obtained by eating a balanced vegan diet.
  • While almost all vegan foods contain some protein, soybeans are super sources. Soybeans contain all the essential amino acids and surpass all other plant foods in the amount of protein they provide to humans. Other excellent sources of non-animal protein include legumes, nuts, seeds, food yeasts, and freshwater algae

Include 2 to 3 servings of protein each day:

  1. Beans and lentils: Protein: 12 grams per 1 cup (black beans). One cup of cooked lentils provides 18 grams of protein. Dried black beans, kidney beans, lentils, chickpeas, and pinto beans are all delicious choices for low-fat, fiber-filled protein. Using dried beans allows you to control the sodium and additives that go into the dish. Soak dried beans overnight in a large bowl of water, rinse until the water runs clean, then simmer for 2 hours on medium/low heat to enjoy. Spice with cumin, garlic, red pepper, or other spices. Lentils and split peas do not require soaking. Cooked, dry beans and no- or low-sodium canned beans are a quick, easy protein source, providing 8 grams protein per ½ cup. Beans are also a good source of iron, a nutrient needed if you avoid meat. Add them to a salad, soup, or pasta dish.
  2. Edamame: These pale green soybeans encased in fuzzy pods are protein powerhouses, offering 17 grams protein per cup. Store them in your freezer for an easy-to-prepare snack. Cook them according to directions and sprinkle with salt, if desired. Add shelled edamame to soups, stir-fried vegetables or blend them to create a dip with this hummus recipe.
  3. Eggs: One large egg provides 6 grams of protein. Most of that is from the white albumin. To boost the amount of protein in scrambled eggs without adding a lot of extra calories and saturated fat, add an extra egg white or two to a whole egg or blend with non-fat milk.
  4. Low-fat cottage cheese: One cup of low-fat cottage cheese has 28 grams of protein (13 grams per ½-cup), half the amount many people need in a day! Since cottage cheese can be high in sodium, try to select low-sodium varieties. Top it with berries and sliced almonds for a healthy breakfast or snack.
  5. Nonfat Greek yogurt: Ultra-thick Greek yogurt has more protein than regular yogurt (15 grams of protein per 6-oz container or 23 grams per cup, compared to 13 grams per cup in regular yogurt). Top plain yogurt with a spoonful of honey, fresh sliced fruit and nuts.  Make your own Greek yogurt at home with this recipe.
  6. Nuts and seeds: Provide about 7 grams of protein per 1 ounce (almonds provide 6g protein per 1 oz). Choose unsalted, unflavored nuts and seeds when possible. Pumpkin seeds, also known as pepitas, are a perfect snack or topping for salads and soups.
  7. Peanut butter: Two tablespoons of peanut butter contain 8 grams of protein. Choose natural peanut butter to avoid added sugars and partially hydrogenated oils. Whether you choose chunky or smooth, both have the same nutritional profile. Try a tablespoon of peanut butter on a slice of apple, banana or a celery stalk for a snack with staying power.
  8. Quinoa: A very popular whole grain which offers more protein per serving than other grains. One cup of cooked quinoa provides 8 grams of “complete” protein, i.e., all the essential amino acids necessary for good health.
  9. Seafood, herring, sardines: High in protein and vitamin D.
  10. Tempeh: A nutty-flavored, nubbly-textured vegan ingredient with 15 grams of protein per ½ cup. It’s made from fermented soybeans, making it a slightly more nutritious alternative to tofu with more fiber and vitamins. Tempeh lends itself to moist heat preparation, such as braising.
  11. Seitan: Often used in Asian cuisines as a meat replacement (on menus as mock duck or mock chicken), seitan has a chewy texture. It’s pure gluten — the protein component of wheat — so if you’re allergic or sensitive to gluten, avoid seitan. With 18 grams of protein per 3 ounce serving (or 21 grams of protein per 1/3 cup), seitan is a protein-dense meat alternative that also provides some iron.
  12. Tofu: Probably the best-known vegetarian protein, providing about 20 grams of protein per ½ cup. Tofu is a versatile ingredient, since it’s mild flavor adapts well to a variety of seasonings, and it comes in several different textures, from soft and creamy to firm and extra-firm.

The following table shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical moderately active adult male vegan needs only 2.2 to 2.6 grams of protein per 100 calories and the typical moderately active adult female vegan needs only 2.3 to 2.8 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

Protein Content of Selected Vegan Foods
(gm) (gm/100 cal)

Tempeh 1 cup 31 9.6
Soybeans, cooked 1 cup 29 9.6
Seitan 3 ounces 21 17.5
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 15 6.8
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 15 6.3
Lima beans, cooked 1 cup 15 6.8
Black-eyed peas, cooked 1 cup 13 6.7
Veggie burger 1 patty 13 18.6
Veggie baked beans 1 cup 12 5.0
Tofu, firm 4 ounces 11 10.6
Tofu, regular 4 ounces 10 10.7
Bagel 1 med. (3.5 oz) 10 3.9
Quinoa, cooked 1 cup 8 3.7
Peas, cooked 1 cup 8 6.6
Textured Vegetable Protein (TVP), cooked 1/2 cup 8 15.0
Peanut butter 2 Tbsp 8 4.1
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
Soy milk, commercial, plain 1 cup 7 7.0
Whole wheat bread 2 slices 7 5.2
Almond butter 2 Tbsp 7 3.4
Soy yogurt, plain 8 ounces 6 4.0
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Cashews 1/4 cup 5 2.7
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.7
Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information.
The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day.

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Health Benefits of Ballroom Dancing

by Diane, M.P.H, M.S.

Dancing is a wonderful physical and social activity that can improve your fitness and health, lift your spirits, reduce stress, and offer a fun experience, all at the same time! Ballroom dancing, in particular, is a perfect combination of physical and low-impact aerobic activity, range of motion exercise, social interaction, and mental stimulation.

Regardless of your age and ability level, dancing will help you to improve your health, flexibility, muscle tone, mental outlook, social life, and enjoyment of leisure.


  1. Is fun
  2. Helps to reduce your risk of chronic diseases like cancer, cardiovascular (heart) and cerebrovascular (brain) disease, diabetes, high blood pressure, and depression
  3. Helps to slow the progression of osteoporosis and reduce the risk of falls and fractures, by increasing muscle strength which supports your bones and improves your coordination and balance.
  4. Enhances blood circulation throughout your body
  5. Strengthens your immune system and ability to resist colds, illness, and infections
  6. Can help you lose weight
  7. Helps you maintain a healthy weight
  8. Raises your metabolic rate, which helps you burn calories faster and lose unnecessary pounds
  9. Keeps you fit and flexible
  10. Improves your muscle tone, strength, and endurance
  11. Improves your coordination and balance, which can prevent accidents and falls
  12. Improves your posture
  13. Helps you to meet new people
  14. Builds self confidence
  15. Increases self esteem
  16. Improves your spatial awareness
  17. Improves your concentration and ability to focus
  18. Improves poise and gracefulness
  19. Improves your social skills
  20. Enhances an overall sense of well-being, promotes a positive outlook, and makes you happy to be alive
  21. Is a moderate physical activity that is generally healthy and safe for your joints and body (According to the United States Department of Agriculture’s [USDA] physical activity guidelines, adults should get at least 30 minutes of moderate to vigorous activity daily.)
  22. Provides mental stimulation and improved oxygenated blood flow for a healthy brain, especially when you take classes to improve your technique, memorize steps, or work with a partner
  23. Improves your memory and may help to reduce the risk of dementia and Alzheimer’s disease
  24. Is a “sport” you can engage in throughout your life, with beautiful music, moderate aerobic activity, and social interaction
  25. Provides a temporary escape from normal daily activities, a chance to relax, relieve stress, reduce loneliness, and have a great time
  26. Helps you to feel young and energetic, no matter what age you are

For those of you in New Jersey, Pennsylvania, or the Delaware Valley, a wonderful place for dance instruction and social dancing is:

Dance Haddonfield

USA Dance Delaware Valley Chapter 3012 

Grace Episcopal Church, 19 East Kings Highway, Haddonfield, New Jersey, 08033

Dancing every Sunday from 6pm-10:30pm

Intermediate lessons (6pm-7pm)

Beginner lessons (7pm-8pm)

Social dancing (8pm-10:30pm)


  1. “Dance Haddonfield- The Cure for 2 Left Feet.” (Source:
  2. “Dancing: Fitness the Fun Way!” Public Health Category: 02/17/12.
  3. “Exercise for Your Bone Health.” National Institutes of Health (NIH) Osteoporosis and Related Bone Diseases National Resource Center. NIH Publication No. 15–7879–E. May 2015. (Source:…/)
  4. “How Does Physical Activity Help Build Strong Bones?” National Institutes of Health (NIH). 05/06/14. (Source:
  5. “USA Dance Chapters-Find a Local Chapter.” USA Dance, Inc. (Source:>chapters. Office: (800) 447-9047; Fax: (239) 573-0946).

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Whether for breakfast, lunch or dinner, eggs provide an inexpensive, nutritious, and filling meal. Any ingredients that can be added to scrambled eggs are wonderful for frittatas, as well.

The following recipe includes quinoa and is delicious, satisfying, high in protein, portable, and freezable. Quinoa is a super grain, providing all 8 essential amino acids (complete protein). It gets baked in the oven, so it doesn’t need to be precooked. Instead, it settles to the bottom of the pan and creates a moist crust.

Servings: 6


  • 1 teaspoon butter or oil
  • 1/2 cup uncooked quinoa
  • 8 eggs
  • 1 1/4 cup lowfat or nonfat milk
  • 1 tablespoon chopped garlic, shallot or onion
  • 1+ teaspoon chopped fresh or dried thyme, rosemary, parsley or other herbs
  • 1/2 teaspoon ground black pepper
  • 2 cups packed baby spinach, roughly chopped
  • 1-2 cups chopped vegetables (red and/or green bell peppers, sliced cherry tomatoes, corn, mushrooms, minced parsley, cubed butternut squash, shredded broccoli, etc.)
  • 1 cup finely shredded Cheddar, Parmesan, Romano, or Mozzarella cheese


  1. Preheat oven to 350 degrees. Butter,  spray or lightly oil an 8×8 baking dish and set aside.
  2. Using a fine mesh strainer, rinse quinoa with cold running water until water runs clear, to remove bitter saponins. Drain well.
  3. In a large bowl, whisk together eggs, milk, garlic/shallot/onion, thyme, pepper and quinoa. Stir in spinach.
  4. Pour mixture into prepared baking dish. Jiggle dish gently from side to side, so quinoa can settle on bottom in an even layer.
  5. Cover dish with foil and bake until set, about 45 minutes. (I forgot to do this once and the casserole was still excellent!)
  6. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10-15 minutes more.
  7. Set aside to cool briefly, then slice and serve.


  1. Pour the above mixture into a 12-cup muffin tin to create mini frittatas. First spray or lightly oil the muffin tin, or insert cupcake papers. Fill muffin tin cups just below the rim with mixture. Do not cover with foil. Bake until set, approximately 25 minutes. Carefully add cheese, return to oven and bake until golden brown and crisp.
  2. Layer frittata serving or mini frittata between bagel or English muffin halves, or slices of whole grain bread for an on-the-go sandwich.

Nutrition per serving: 

260 calories (130 from fat), 14g total fat, 6g saturated fat, 300mg cholesterol, 14g carbohydrates (2g dietary fiber, 3g sugar), 18g protein.

Freezing frittatas:

Individual frittatas make convenient, portion-controlled meals that can be prepared in advance. Wrap each serving tightly to prevent freezer burn, and store in freezer for up to one month. When ready to eat, remove desired portions, defrost overnight in refrigerator, and rewarm the next day in a 350 degree oven for 12-15 minutes.

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A report published by the United States Department of Agriculture (USDA) Economic Research Service on Feb. 20, 2014 states that the vast majority of corn and soybean crops grown in America are genetically-engineered variants made to withstand certain conditions and chemicals. The consensus: no one is certain about the longterm effect GMOs will have on the environment!
GMO seeds have been sowed on US soil for 15 years now. However, Americans still have concerns about consuming custom-made, laboratory-created products, although not as much as in Europe and elsewhere where such crops have been banned.
Between 1984-2002, the number of GMO varieties approved by USDA’s Animal and Plant Health Inspection Service (APHIS) grew exponentially. Today GMO crops are found in most of America’s biggest farms, and scientists have in the last several years discovered new ways to make situation-specific GE (genetically engineered) seeds for corn, soybeans, cotton, potatoes, and other crops that have traits more desirable than traditional crops. In 2013, GMO crops were planted on about 169 million acres of land in the US, or about half of all farmland from coast-to-coast.
Around 93% of all soybean crops planted in the US last year involved GMO, herbicide-tolerant (HT) variants, while HT corn and HT cotton constituted about 85% and 82% of total acreage, respectively. HT crops are able to tolerate certain highly effective herbicides, such as glyphosate, allowing adopters of these varieties to better control pervasive weeds.
As herbicides are applied to more and more fields containing HT crops, USDA experts warn that they could have major, as-yet-uncertain impacts on the environment:

“Because glyphosate is significantly less toxic and less persistent than traditional herbicides…the net impact of HT crop adoption is an improvement in environmental quality and a reduction in the health risks associated with herbicide use (even if there are slight increases in the total pounds of herbicide applied). However, glyphosate resistance among weed populations in recent years may have induced farmers to raise application rates. Thus, weed resistance may be offsetting some of the economic and environmental advantages of HT crop adoption regarding herbicide use. Moreover, herbicide toxicity may soon be negatively affected (compared to glyphosate) by the introduction (estimated for 2014) of crops tolerant to the herbicides dicamba and 2,4-D.”

The chemical 2,4-D is a component in Agent Orange, a herbicide that had been widely used during the Vietnam war. This chemical is highly toxic to fish and other aquatic life, considered a possible carcinogen according to the World Health Organization, and increases the risk of abnormally shaped sperm and fertility problems in humans.

If the USDA allows GMO companies to manufacture 2,4-D-resistant crops, then that agent could appear in alarming numbers across America’s farmland. But while anti-GMO advocates consider that just one of the reasons they oppose the influx of man-made crops being grown in exponentially large numbers across the county, the USDA said activism along those lines has been comparatively small in the US.

Over 60 countries including members of the European Union, Japan and China, already label genetically engineered foods. Many consumers in the European Union, Middle East, and South America have indicated a reluctance to consume GE products. In other countries, including the United States, expression of consumer concern is less widespread.

Despite the rapid increase in adoption rates for GE corn, soybean, and cotton varieties by US farmers, some continue to raise questions regarding the potential benefits and risks of GE crops.

According to the USDA report, GE crops are being grown in record numbers, causing herbicide manufacturers to experience a surge as well. Herbicide use on GMO corn increased from about 1.5 pounds per planted acre in 2001 to more than 2.0 pounds per planted acre in 2010.

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About 65% of produce samples analyzed by the U.S. Department of Agriculture test positive for pesticide residues. Unless you’re buying certified organic food, the chances are that you’re consuming a significant amount of chemicals. The American Academy of Pediatrics issued a report in 2012 that warned that children have unique susceptibilities to pesticide residues’ potential toxicity.

Wash your food carefully to protect the health of your whole family:

  • Rinsing reduces but does not eliminate pesticides. Peeling gets rid of pesticide residues in the skin, but valuable nutrients are often removed with the skin.
  • The best way to wash produce is to place the fruit or vegetable in a colander and run water over it, rather than just dunk it in a bowl. The force of running water will drive off most residues. Be thorough when washing fruits and vegetables, as chemicals can linger in crevices that are hard to wash. If done diligently, washing with cold water should be able to remove 70%-80% of all pesticides.
  • Fresh fruits and vegetables may also be washed in a distilled white vinegar and water solution. Let the produce soak in a solution of 10% vinegar to 90% water for 15-20 minutes. When you remove the produce, you’ll note that the water in the bowl is dirty and may contain some gunk. Rinse produce in fresh water, and then enjoy your cleaner product. This method should not be used on fragile fruits, such as berries, as they have very porous skin and might absorb too much vinegar or get damaged. With other fruits, there should be no lingering vinegar aroma. If you wish, you can also use lemon juice.
  • According to the Center for Science and Environment (CSE), it also helps to wash fruits and vegetables with a 2% salt water solution. This should remove most of the contact pesticide residues that normally appear on the surface.
  • The best approach: eat a varied diet, wash and scrub all produce thoroughly, and buy organic when possible.

Fruits and vegetables where the organic label matters the most: According to the Environmental Working Group, a nonprofit organization that analyzes the results of government pesticide testing in the U.S., the following 15 fruits and vegetables have the highest pesticide levels on average. Because of their high pesticide levels when conventionally grown, it is best to buy these organic:

  • Apples
  • Peaches
  • Nectarines
  • Strawberries
  • Grapes
  • Celery
  • Spinach
  • Sweet bell peppers
  • Cucumbers
  • Cherry tomatoes
  • Imported snap peas
  • Potatoes
  • Hot peppers
  • Leafy greens: kale and collard greens

Non-organic fruits and vegetables with low pesticide levels: These conventionally grown fruits and vegetables were found to have the lowest levels of pesticides. Most of these have thicker skin, which naturally protects them better from pests and also means their production does not require the use of as many pesticides:

  • Asparagus
  • Avocados
  • Cabbage
  • Cantaloupe
  • Cauliflower
  • Eggplant
  • Grapefruit
  • Kiwi
  • Mangos
  • Mushrooms
  • Onions
  • Papayas*
  • Pineapples
  • Sweet corn*
  • Sweet peas (frozen)
  • Sweet potatoes

*A small amount of sweet corn, papaya and summer squash sold in the United States is produced from genetically engineered (GE) seedstock. Buy organic varieties of these crops if you want to avoid GE produce.


  1. “EWG’s 2015 Shopper’s Guide to Pesticides in Produce.” Environmental Working Group (EWG). (Source:
  2. “Tips and Advice for a Healthy Lifestyle: Nutrition and Public Health.” (Source:


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“Non-GMO” and “Organic” labels are quite different! It’s important to understand the difference, if you want to choose the healthiest, safest food for yourself and your family. Each time we purchase a product, we are supporting so much more than our bodies. We are shaping the landscape of the entire food system, from the environment, land, air, water, the way crops are grown and livestock are raised, to the farmers themselves.

USDA Certified Organic Foods:

  • No GMOs used                                                                                                              
  • Tests for GMO residue at multiple levels of production              
  • Prohibits GMOs in all aspects of farming and processing              
  • Trustworthy method to avoid GMOs                                                            
  • Prohibits use of chemical/synthetic fertilizers and pesticides  
  • Prohibits antibiotic & synthetic hormone use                                       
  • Regulated by the government                                                                           
  • No synthetic pesticides, linked to lymphoma and leukemia         
  • No roundup herbicides                                                                                       
  • No ingredients laced with residues from neurotoxin Hexane      
  • No sewage sludge
  • No Ractopamine drug residues, banned in dozens of countries   
  • Much safer for environmental and public health                                             

Non-GMO Project Foods:

  • No GMOs used                                                                                                              
  • Tests for GMO residue at multiple levels of production              
  • Prohibits GMOs in all aspects of farming and processing              
  • Trustworthy method to avoid GMOs                                                            
  • Allows use of chemical/synthetic fertilizers and pesticides  
  • Allows antibiotic & synthetic hormone use                                       
  • Not regulated by the government                                                                           
  • Allows synthetic pesticides, linked to lymphoma and leukemia         
  • Allows roundup herbicides                                                                                       
  • Allows ingredients laced with residues from neurotoxin Hexane      
  • Allows sewage sludge
  • Allows Ractopamine drug residues, banned in dozens of countries   
  • Less safe for environmental and public health


  1. Levine, Amy. “The Difference Between USDA Organic and Non-GMO Verified Seal.” Boston Organics: The Blog. 10/24/13 (Source:…/avoid-gmos-the-difference-between-organic)
  2. “The Shocking Difference Between Organic & Non-GMO Labels – It’s Huge!” Food  02/26/15. (Source:…/difference-between-organic-non-gmo-labels/)

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Other Countries Labeling

 Over 60 countries including members of the European Union, Japan and China, already label genetically engineered foods. Why isn’t labelling of GMO foods required in the United States?

Genetically modified organisms (GMOs) and the increased use of pesticides:

  • The introduction of GMOs has had a profound effect on the level of pesticides present on and in our food, and potentially on the health of human beings and the environment.
  • Since most GMOs are engineered for herbicide tolerance, the use of toxic herbicides like Roundup has increased 15 times since GMOs were introduced.

What are the possible risks of pesticides?

  • Some studies have indicated that using pesticides, even at low doses, can increase the risk of certain cancers, such as leukemia, lymphoma, brain tumors, breast cancer and prostate cancer.
  • Children and fetuses are most vulnerable to pesticide exposure because their immune systems, bodies, and brains are still developing. Exposure at an early age may cause developmental delays, behavioral disorders, autism, and motor dysfunction.
  • Pregnant women are more vulnerable due to the added stress pesticides put on their already taxed organs. Also, pesticides can be passed from mother to child in the womb, as well as through breast milk. Some exposures can cause delayed effects on the nervous system, even years after the initial exposure.
  • Most of us have an accumulated build-up of pesticide exposure in our bodies due to numerous years of exposure. This chemical “body burden” as it is medically known could lead to health issues, such as headaches, birth defects, and added strain on weakened immune systems.
  • The widespread use of pesticides has led to the emergence of “super weeds” and “super bugs,” which can only be killed with extremely toxic poisons like 2,4-Dichlorophenoxyacetic acid (a major ingredient in Agent Orange).
  • There are growing concerns about the role of agricultural antibiotics leading to new antibiotic-resistant strains of bacteria.

Identifying GMOs in the U.S.:

  • Unfortunately the U.S. does not require GM or GE foods to be labeled.
  • You can find out whether or not your produce is genetically engineered by looking at its PLU (price lookup) code on the sticky label added to grocery store produce:
    • Conventionally grown foods have a 4-digit code……………………Conventionally grown banana: 4011
    • Organically grown foods have 5-digits starting with #9………… Organically grown banana: 94011
    • Genetically modified foods have 5 digits starting with #8……….GMO or GE banana: 84011

Organic farming and locally grown produce:

  • Instead of synthetic pesticides or fertilizers, organic farmers rely on biological diversity in the field to naturally reduce habitat for pest organisms.
  • Organic regulations ban or severely restrict the use of food additives, processing aids (substances used during processing, but not added directly to food) and fortifying agents commonly used in nonorganic foods, including preservatives, artificial sweeteners, colorings and flavorings, and monosodium glutamate.
  • Organic produce has lower levels of pesticide residue than conventional fruits and vegetables.
  • Organic farmers purposefully maintain and replenish the fertility of the soil.

Organic versus non-organic produce:

  • Organic produce:
    • No pesticides are used in production.
    • Grown with natural fertilizers (manure, compost).
    • Weeds are controlled naturally (crop rotation, hand weeding, mulching, tilling).
    • Insects are controlled using natural methods (birds, good insects, traps).
    • Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.
  • Conventionally grown produce:
    • Pesticides are used.
    • Grown with synthetic or chemical fertilizers.
    • Weeds are controlled with chemical herbicides.
    • Insecticides are used to manage pests and disease.
    • Conventional farming increases the risk of environmental degradation, water, soil, and air pollution, due to the large amount of toxic chemicals used.

Organic food buying tips: 

  • Set some priorities, so you can purchase organic food and stay within your food budget: Purchase organic versions of foods you eat the most and those that are highest in pesticides if conventionally grown.
  • Shop at farmers’ markets: Many cities and small towns host a weekly farmers’ market, where local farmers bring their wares to an open-air street market and sell fresh produce direct to you, often for less than at a grocery store or supermarket.
  • Join or shop at a food co-op (natural foods co-op, also called a cooperative grocery store) in your area: Co-ops offer lower prices to members, who pay an annual fee to belong. However, you do not need to be a member to shop at a food co-op.
  • Join a Community Supported Agriculture (CSA) farm to purchase “shares” of produce in bulk, directly from a local, often organic, farm.
  • Buy in season: Fruits and vegetables are cheapest and freshest when in season. Ask when produce is delivered to your market, so you can buy the freshest food possible.
  • Shop around: Compare the price of fresh and frozen organic items at the grocery store, farmers’ market and any other venue.
  • Note that organic doesn’t always equal healthy: Making “organic” junk food sound healthy is a common marketing ploy in the food industry. Organic baked goods, desserts, and snacks are usually very high in sugar, salt, fat, or calories.
  • Always read food labels carefully!

Why is organic food often more expensive than conventionally grown food?

  • The higher price is related to natural fertilizer and labor-intense pest control tactics, since regulations limit the number of pesticide products available to organic producers.
  • Organic food is more labor intensive because the farmers avoid pesticides, chemical fertilizers, and drugs.
  • Organic certification and maintaining this status is expensive.
  • Organic feed for animals can cost twice as much.
  • Organic farms tend to be smaller than conventional farms, which means fixed costs and overhead must be distributed across smaller produce volumes.
  • Most organic farms are too small to receive government subsidies.


“Over 60 countries including members of the European Union, Japan and China, already label genetically engineered foods.” Vermont Right to Know GMOs.

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Oven Roasted Marinated Tofu

by Diane, M.P.H, M.S.


Tofu is made from the curds of soybeans (pictured above).
It is naturally gluten-free and low calorie, contains no cholesterol, and an excellent source of protein, iron, and calcium.

USDA organic, non-GMO tofu is a very good source of inexpensive protein and can be used in numerous recipes. Silken tofu blends easily into dressings, sauces, and smoothies, while firm tofu can be cut, roasted, used in curries, salads, soups, stews and as mock meat in Shish Kabob. While the color and taste of tofu is somewhat bland right out of the package, it doesn’t take much to enhance it’s flavor for a satisfying meal. A little salt, pepper, and soy sauce rubbed into tofu before baking or frying it makes for a great stir-fry meal.

Nutrients in tofu:

  • Soy, the prime component of tofu, is a complete source of dietary protein, providing all 8 essential amino acids needed in the diet. Soybeans are also high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.
  • A half-cup serving of tofu contains 94 calories, 2 grams of carbohydrate, 5 grams of fat, and 10 grams of protein.
  • Tofu is a very good source of your daily needs for calcium (44%), iron (40%), magnesium (9%), as well as, small amounts of vitamin K, thiamin, riboflavin, niacin, vitamin B-6, folate, choline, phosphorus, manganese and selenium.
  • Tofu is also a good source of magnesium, copper, zinc and vitamin B1.

Health benefits of consuming tofu:

  • Consuming plant-based foods of all kinds has been associated with a reduced risk of many lifestyle-related health conditions. Increasing consumption of plant-based foods like tofu decreases your risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight.
  • Tofu made from soybean curds is naturally gluten-free, low calorie, an excellent source of protein, iron, and calcium, and contains no cholesterol. It is an important source of protein especially for vegans, vegetarians and those seeking a more plant-based diet.
  • To make tofu, soymilk is first coagulated to separate the curds from the whey. The resulting curds are then pressed and compacted into the gelatinous white blocks recognized as tofu.
  • Tofu is a good source of iron which facilitates oxygen circulation throughout the body.
  • Isoflavones, compounds also known as phytoestrogens, in soy foods have been linked to a decreased risk for osteoporosis, while the calcium and magnesium in soy may help to lessen PMS symptoms, regulate blood sugar and prevent migraine headaches.
  • Due to its large quantities of isoflavones, tofu consumption is associated with lower risk of several specific age- and lifestyle-related diseases, such as:
    • Cardiovascular disease: Consuming tofu rather than animal protein lowers levels of (low density lipoprotein) LDL cholesterol, which helps to decrease the risk of atherosclerosis and high blood pressure.
    • Breast and prostate cancer: Genistein, the predominant isoflavone in soy, contains antioxidant properties that inhibit the growth of cancer cells. Moderate amounts of soy foods do not affect tumor growth or a woman’s risk of developing breast cancer. In fact, at least 10mg of soy per day can decrease breast cancer recurrence by 25%.
    • Type 2 diabetes: People who suffer from type 2 diabetes often experience kidney disease, causing the body to excrete an excessive amount of protein in the urine. Evidence from a recent study has indicated that those who consumed only soy protein in their diet excreted less protein than those who consumed only animal protein.
    • Osteoporosis: Soy isoflavones are known to decrease bone loss and increase bone mineral density during menopause, and have also been reported to reduce other menopausal symptoms.
    • Liver damage: Tofu of all types that have been curdled with various coagulants can be used to prevent liver damage caused by free radicals.
    • Age-related brain diseases

Are soy products a good alternative to meat?

  • It depends. Studies indicate that excessive amounts of soy products should be avoided by people, especially babies and young children.
  • Traditional fermented products such as tempeh and miso made from whole soybeans are the healthiest soy alternatives. That’s because the fermentation process removes phytates that prevent absorption of important minerals like calcium, magnesium and zinc. Fermentation also reduces enzyme inhibitors that prevent effective digestion of protein, thereby making the beneficial ingredients more available to your body.
  • Soy protein contains isoflavones, a type of phytoestrogen, which bind to estrogen receptors in the body and are known to disrupt endocrine function. Some studies suggest that high levels of phytoestrogens may raise the risk of certain forms of cancer, while other studies suggest they may actually decrease the risk of cancer and menopausal symptoms. Because of this uncertainty, the FDA has declined to classify soy isoflavones as generally regarded as safe (GRAS).
  • Most soy consumed in the US is highly processed and refined with chemicals. The initial process relies on a petroleum-based hexane solvent to extract the soya oil. The de-fatted soybean flakes or soybean meal are then further processed using a variety of chemical solutions and extreme heat and pressure, which turn it into soy protein isolates, soy isoflavones and other soy proteins such as “texturized vegetable protein” used in meat substitute products, including soy veggie burgers or sausages. Because of these chemical processes, soy products may contain traces of carcinogenic substances. They also have higher levels of isoflavones than fermented soybeans.
  • Tofu and all soy products contain large amounts of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid excessive consumption of soy products.
  • Soybeans and soy products contain significant amounts of purines, a class of organic compounds. People with gout should limit their consumption of tofu or other soy products.
  • Women who have or have had estrogen-sensitive breast tumours should restrict their soya intake to no more than 4 servings per week.
  • Too much soy intake may increase the risk of reproductive issues in males and females and possibly cause early puberty.

Oven Roasted Marinated Tofu

Easy Baked Tofu

Slow roasting helps marinated tofu develop a deliciously rich, sweet flavor and a firm yet tender texture. Serve roasted tofu hot or warm by itself or with a favorite sauce, or cold in salads and sandwiches. 

Baked tofu is crispy on the outside, creamy inside, and quite flavorful. It is delicious eaten as is, hot or cold, or in sandwiches, salads, and stir-fries.

The following recipe is easy to prepare and serve, either hot or cold, in a salad, sandwich, or as a healthy snack. It is appropriate for anyone on a dairy-free, gluten-free, wheat-free, low sodium, vegan, vegetarian diet. Try to remove as much water as possible from tofu before marinating it, to help the tofu absorb the marinade flavors and cook up crisp, rather than mushy. Toss tofu cubes with your favorite spices or herbs before or after baking for extra flavor, if desired.

Servings: 4-6
  • 2 (14-ounce) packages firm or extra firm tofu
  • 3/4 cup balsamic vinegar
  • 2 tablespoons Dijon mustard
  • 1 teaspoon+ dried or 1 tablespoon fresh chopped thyme, oregano and/or parsley (I add extra dried or fresh herbs for crunch and flavor!)
  1. Drain tofu and place on a plate. Cover with another plate and weight the top with a heavy food can or other object of about 1 pound. Let stand 20-30 minutes to extract excess liquid. Pour off liquid and cut tofu into 3/4 -inch-thick slices. Place slices in a single layer in a shallow dish. (You can also drain and wrap tofu in 4-5 layers of clean paper towels before setting on the plate. Cover with a second plate and balance a heavy can or two on top to weigh down the plate. Press down on the tofu and set aside to extract excess liquid for 20-30 minutes. Remove wet paper towels, replace with dry paper towels, and repeat this process a second time.)
  2. After draining the tofu, slice it, put in a watertight container with the marinade ingredients, and refrigerate for 1/2 hour or more (1 hour is better), shaking or turning upside-down every 15-30 min (you can even open the container up and rearrange things to help ensure maximum absorption).
  3. Remove wet paper toweling, pour off any liquid, and cut tofu into 3/4-inch-thick slices. Place slices single layer in a shallow dish.
  4. In a small bowl, whisk together vinegar, mustard and herbs. Pour mixture over the tofu and allow to marinate 30 minutes.
  5. Preheat oven to 350°F.
  6. Line a large baking sheet with parchment paper. Remove tofu from the marinade and place on the baking sheet. Bake until firm and lightly browned, about 1 hour.

Nutrition per serving: 240 calories (120 from fat), 13g total fat, 2g saturated fat, 0mg cholesterol, 110mg sodium, 8g carbohydrate (2g dietary fiber, 6g sugar), 22g protein.

Additional marinade suggestions for 1 cake of tofu, or 2-4 servings:

Lemon herb tofu:

  • 1 cake firm tofu (about 16 oz)
  • 1/4 cup lemon juice
  • 3 Tbsp soy sauce
  • 2 Tbsp olive oil
  • 2 tsp dried herbs such as rosemary, dill, or oregano (I use 1-1/2 tsp rosemary, plus 1/2 tsp oregano)
  • 1/4 tsp black pepper
  • 2-3 garlic cloves, minced (optional)

Emily’s magical baked tofu (For this recipe, toss tofu with herbs only after the tofu is baked):

  • 1 cake firm tofu (about 16 oz)
  • 2 Tbsp low-sodium soy sauce
  • 1 Tbsp rice vinegar
  • 1 Tbsp honey
  • 1/2 tsp. red chili powder
  • 1 tsp. dark sesame oil
  • 2-4 Tbsp cilantro, basil, or parsley
Soy sauce/orange juice tofu:
  • 1 pound extra-firm tofu
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon orange juice
  • 2 teaspoons sesame oil
  • 1 teaspoon olive or canola oil
  • Cooking spray


  1. Slice tofu into 1/2-inch-thick slabs and lay the slices on top of paper towels. Use more paper towels (you’ll probably need three) and firmly pat the tofu in order to remove as much of the water as possible. Cut the tofu into 3/4-inch cubes.
  2. In a medium bowl, combine the soy sauce, orange juice, sesame oil, and canola oil. Add the tofu cubes and toss gently. Cover and let the tofu marinate in the refrigerator for at least 30 minutes, and up to 24 hours.
  3. Preheat the oven to 450°F. Spray a large shallow baking dish with cooking spray. Place the tofu in a single layer in the baking dish. Bake for 25 to 30 minutes, or until golden brown.

Garlic dijon marinade (Delicious for roasting tofu to be added to creamy soups and pasta dishes. This marinade can be used as a salad dressing or tossed with steamed vegetables, whole grain pasta, or poured on baked potatoes):

  • ¼ cup water
  • 2 tbsp Dijon mustard
  • 2 tbsp vegan mayo
  • 2 cloves garlic, minced
  • 6 fresh basil leaves or 1 tsp dried basil
  • A pinch of salt and pepper


  1. Whip ingredients together in a small bowl, or put them in a mason jar, close the lid, and shake vigorously.
  2. Soak tofu in any of these marinades for at least one hour before using it. Note that the longer you marinate tofu, the more flavorful it will become. If possible, marinate tofu overnight in the refrigerator.
  3. This marinade will stay fresh in the refrigerator for about a week.


  1. “Meat Eater’s Guide to Climate Change and Health: FAQ’s.” Environmental Working Group (EWG). 1436 U St. N.W. Suite 100, Washington, DC, 20009. 2011. (Sources: › Home › Report and
  2. “Oven Roasted Tofu.” Whole Foods Market. 2015. (Source:…/oven-…)
  3. Ramiccio, Marisa. “The Amazing Health Benefits of Tofu.” 10/12/11. (Source:

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