Running lightly on the earth in minimalist shoes, part II

A novice runner’s detailed review of Vibram FiveFingers KSO shoes

There were many reviews on the internet about Vibram FF KSO shoes, but few reports from novices like me — and women. Non-runners, family, friends, old people, young people, and strangers have asked me many questions about my shoes when I wear them. Strangers stared at them. Furthermore, some relatives had never heard of these shoes and thought my shoes were a joke. Therefore, I decided to write this detailed review.

Vibram FiveFingers KSO shoes

Side view

Side view

The experience:  Day one wearing Vibram FiveFingers KSO shoes

When I finally acquired my new shoes from See Jane Run (where they were selling like hotcakes), I was glad to ditch the aqua shoes. Since the aqua shoes were made of neoprene, my feet sweated during my runs and the neoprene was not designed to wick the moisture from feet. (See the previous post A novice runner’s thoughts on barefoot running and minimalist shoes where I describe running in aqua shoes — to get a taste of running in minimalist footwear).

On day 16 of my running program, I switched to wearing Vibram FiveFingers KSO shoes. (I alternate my running days with cross-training days, when I usually go barefoot for non-running activities.)  I ran 2.75 miles at Berkeley Marina, on flat surfaces to break them in.  I felt soreness on calves afterward — not uncomfortable, they just felt tighter and more worked out. As expected, the soles of the shoe were a vast improvement on my aqua shoes. They were denser, but still relatively thin. They allowed me to feel the texture of the ground, and roll on the balls of my foot comfortably.

They were breathable and felt great for running. Soon after the run, I changed to slip-on shoes to air out my sweaty feet and the KSOs. They are comfy for me for running, but not for lounging. Also, on a cool or cold day, my feet tend to get cold in them if I am not engaged in exercise.

A recent run

On Saturday, April 23 at dusk, I ran five miles slowly in hilly Tilden park with views overlooking San Francisco, the bay, and the sunset. It was run day 19, and day four running in new Vibram FiveFingers shoes. (Note: On a previous five-mile run in Tilden, the shoes started rubbing on the inner, middle sides  of my feet, halfway through the run. I got mild blisters.) On this April 23 run, I made the strap looser to compensate for foot swelling and felt no discomfort whatsoever. To prevent blisters on long runs, runner Barefoot Ted wore Injinji socks.

The spouse left me in dust as usual, to run to end of trail and back to meet the grazing cows. The slow run in nature was beautiful. The forest smelled fresh and earthy, and the rolling green hills made me feel peaceful. Large, dark birds of prey were out plucking small animals off the ground.  My new shoes felt great and helped me, my feet, legs feel stronger! The husband too ran in his new KSO shoes — but longer, eight miles and enjoyed them.

Soles

Benefits

I bought these shoes for my workout and because the scientific research in the aforementioned websites and articles say that the conventional running shoes, with the thick heel and technical features do not necessarily prevent injury. Plus, the shoes are versatile and can be used for other fitness activities. I also personally don’t have a history of foot problems and prefer low shoes.

This past week, I noticed improvements in my other exercises as a result, I believe, of strengthening my feet with minimalist shoes. During “balance challenge” exercises like one leg balances with weights, and the warrior three pose in Vinyasa yoga, I am able to hold a steadier position. I noticed the grip of my foot and my arch feel stronger in these positions (versus the time prior to running in minimalist shoes). The skin on the bottom of my feet became thicker, specifically on the ball area. It has felt exhilarating to run in thin shoes, free my toes for a work out, and feel more of a connection to the ground.

Other benefits from my experience:

• My senses open up more than with other shoes
• My feet and arches feel stronger
• For me, it feels like riding a bike versus an SUV
• I feel more present when I work out barefoot or minimalist shoes because it encourages consciousness about feeling the ground, not landing in a way that hurts me, and looking out for stepping in glass, pollution, etc.

My future goals

• I hope to enter my first run this year. Since I am a slow, novice runner, I would like to enter a 5k  for fun, and perhaps to join and support my friend, colleague, and cancer survivor Tita Loreta in a race to benefit cancer research.
• I hope to work up to barefoot running on the grass or a track.

Shopping tips

• If you are interested in buying the FiveFingers, look at the chart on the Vibram website to determine which model is right for you and your particular sports.
• Click on “Vibram Fivefingers sizing” at the bottom of this webpage for instructions on measuring your feet for a good fit.
• Be sure to find the right size for your specific model shoe.  Important: not all model shoes have the same size charts! (When I went to REI to try different models on, the staff did not inform me of this.)  Consult with each model’s size chart before trying on shoes.

New models
If you are in no hurry to buy the shoes and can afford to spend more money, you may want to wait for the new models of the shoes. According to the fan site birthdayshoes.com (see photos of the new models in different colors on this site), “Rumors put the suggested retail price at $100″ for the new FiveFingers Bikila model, designed specifically for running. (When I purchased my KSOs, the retail price was $85, on sale for about $68  at the See Jane Run store, during their anniversary sale.) The new Bikila model is apparently named after the Ethiopian runner Abebe Bikila, who ran the 1960 Summer Olympics marathon barefoot and won.

The original Bikila. "Running without shoes, Bikila, an Imperial Guardsman in Ethiopian Emperor Haile Selassie's court, pulls ahead in the 1960 Rome marathon." Photo: Popperfoto/Getty Via: Time.com

Vibram CEO Tony Post reviewed the Bikila.  I found product descriptions, specs, and photos of the new Bikila and new Speed models on the New Zealand Vibram site. (The new models did not appear yet on the US site at the time this article was published.) The new models were built on a “new platform,” different from the previous models. Post said the Bikila should start “hitting the first stores in late April.” However, the New Zealand site says these new models will be released in June.

New Vibram FiveFingers Bikila shoes in gray. Via: birthdayshoes.com

New Vibram FiveFingers Bikila in blue. Via: birthdayshoes.com

How to transition to Vibram FiveFingers

There are no instructions that came with my shoes on how to transition. Prior to buying the shoes, I recommend doing as many indoor and outdoor activities with bare feet. Here are some important tips on how to transition from your old shoes to the FiveFingers on the Vibram website, and from coach Michael Sandler, author of Barefoot Running, a former professional cyclist and skater, who “has coached both cycling and professional running teams.” In his article, Sandler describes “ways in which our feet are weak” and “how to get strong for FiveFingers.” (I recognized the condition of my previously wimpy feet in his descriptions– from formerly wearing traditional sport shoes.) These important articles must be read before one’s first workout with the new shoes. Enjoy!

******

Updates

May 8, 2010

It was day 24 of my running program and day nine wearing KSOs. I ran five miles on the Nimitz trail in the Tilden park hills. (Like the previous Saturday, two-thirds into run, the toes on my left foot got tingly. The feeling went away before the finish.) I realized that this feeling happened every time I ran up two hills toward the end of the run, and started lazily dragging my left foot close to the ground. When I adjusted my use and lifted my left foot more when running up hills, the tingly-numb feeling went away. Since I have been wearing non-cushioned shoes, I found I have been able to feel when my form was bad immediately and correct it right away.

May 21, 2010

The new VFF Bikila model is available online for pre-order at See Jane Run and REI.

******
Related items

(updated 3/22/11)

Articles and books

Minimal shoe reviews, Barefoot Runner

Consider Wearing this Shoe if You Want to Run Barefoot by Dr. Michael Nirenberg

Born to Run by Christopher McDougall

On transitioning:

Transitioning to Minimalism, Running Times

Switching to Fivefingers by the Vibram Biomechanics Advisory Board

How To Transition into Vibram Five Fingers, runbare.com

How to Reap the Benefits of the Barefoot/Minimalist Running Movement without Getting Hurt by Coach Jenny Hadfield

Websites

Barefoot Ted

Vibram FiveFingers footwear

Video

New FiveFingers Sprints Do Rocks
Notes:  A look at Barefoot Ted’s form while running briskly on fist-sized rocks, a hill, and VFFs. In real time and slow motion. Notice the quick, small, light steps.

Running with Hiko and Edgar in KSO Treks – Slow Motion – Barefoot Ted
Notes:  A look at Barefoot Ted’s form while running on a flat in slow motion in VFFs.

2007 Vibram FiveFingers Sprint Test – Running & Balancing

VFF/City Sports All-Star Barefoot Running Clinic

Previous post

Running lightly on the earth in minimalist shoes, part I: A novice runner’s thoughts on barefoot running and minimalist shoes (see more related articles here)

Running lightly on the earth in minimalist shoes, part I

A novice runner’s thoughts on barefoot running and minimalist shoes

Over the 2009 holidays, I gained weight, and then decided like many Americans to get on a fitness program as a New Year’s resolution. I avoided eating processed foods like oil and flour, and focused on eating whole, fresh foods without labels or faces, following the advice of health educator and 75 year-old, six-time Ironman triathlete Dr. Ruth Heidrich. I also followed the health advice of physician Dr. John McDougall.

I increased the intensity and times of my cross training. (I had been exercising for many years prior to this, but according to an article in AARP magazine, not often or long enough!) My husband had already been running for years and inspired me to run. Plus, after moving out of a sick house to our new green home and modifying my diet, I no longer had chronic, soul draining, asthma and no longer had to use steroids and inhalers. I had the strength to try running.

Re-learning how to run

On my first day running on March 6 on Nimitz Way, in hilly Tilden park, Berkeley, I started running and walking in intervals.  Though I started out slow, for the first time in my life, I was surprised to learn that I could run 1/4 mile without gasping for air and seeing stars! It was so exhilarating, like being let out of a prison for lungs.

Nimitz Trail Hill Climb by R. Georgi, via Flickr.com

I noticed a guy in the park running in”gorilla feet,” a term used by reviewers in reference to the dark-colored Vibram FiveFingers (VFF) shoes with articulated toes. I had never seen sport shoes like that before and was fascinated by them.  Later, when I met up with my husband (who talked to the runner) and he explained to me that those were minimalist shoes.

Shopping for new running shoes

Since the shoes (New Balance trail running shoes) I had were years old, I  headed to our nearest reputable store Transport for runners and also See Jane Run, a store for women. After trying on different shoes by companies such as Asics, Brooks, Nike, and New Balance suggested by the salespeople-runners, narrowing down the options, and running on treadmills in the stores in my selections, I selected $130 Nike Vomero shoes. They were the most comfortable on my feet of the ones I tried, non-binding shoes with a roomy toe box. My feet felt like they were on top of little mattresses.

I immediately regretted buying the Nikes. I wore them around the house, jogged up and down stairs. Though they were the most comfortable running shoes I tried on, I realized they were unnecessarily and excessively cushioned for my activities. My pampered feet were not getting a work out in these shoes. I returned them.

“My feet seemed to lack any connection, or kinesthetic awareness with the ground. Was it a good thing that my feet could barely feel any of the roots, ruts and rocks along the trail? Was this cushy desensitization helping or hurting me?”

– Bill Katovsky, from his forthcoming new book, Return to Fitness

Research

I decided to do research about barefoot running and the park runner’s low profile Vibram VFF shoes to see if they were for me. I was surprised to find whole websites and blogs online focused on barefoot running and running in minimalist shoes. There were thorough articles in Wired, the New York Times, and National Geographic, which cited scientific studies and health benefits.

“…the promotion of high-tech shoes has led to poor running form and a rash of injuries… The scientific evidence supports the notion that humans evolved to be runners… when it comes to long distances, humans can outrun almost any animal…  A study…suggests that our feet evolved for running.”

– “The Human Body Is Built for Distance,” by Tara Parker Pope, the New York Times

The most interesting writers on the subject are Barefoot Ted, a tester of the Vibram KSO shoes, and author-journalist-runner Chris McDougall.  McDougall struggled for over a year with plantar fasciitis and saw many specialists. Finally, he consulted with a barefoot running coach who advised him to run barefoot. “It was an imbalance, caused by running shoes… The second I lost the shoes, the plantar fasciitis vanished.” He tells his story in an interview on the Random House website.

After reading reviews about a bunch of minimalist shoes, I decided I was most interested in the Terra Plana Evo and Vibram FiveFingers. However, I ruled out the futuristic looking European Terra Plana Evo running shoes. They were out of my price range. I went with my husband to the REI store to try on a few Vibram FiveFingers models. (I went to REI because I had a gift card from there.) For beginners, it’s best to go to a store (other than REI) that specializes in running with: a wide range of running shoe options, an experienced sales staff who runs and can examine your feet, and a treadmill on which to try on your selections.

At REI, I tried on several models for various sports. I decided on the Vibram FiveFingers KSO model since I like running in Tilden park, which has  unpaved trails. This model was sold out and there seemed to be a lot of demand that day (my neighbor was there too with his sister and friend who were looking at the shoes). Plus, strangers stopped to ask me about the VFFs and stared at my feet while I tried them on.

While I waited for my shoes (back ordered online), I started running in my O’Neill Superfreak tropical weight aqua shoes. I got this great idea from several runners online. A barefoot ultra runner, author, and instructor Jason Robillard, who ran hundreds of miles in Wal-Mart Aqua shoes, suggested getting a taste of running in minimalist shoes by running in aqua shoes before spending a wad of money on new ones. Unlike the cheapo Wal-Mart aqua shoes mentioned on the site, my aqua shoes had a roomier toe area for comfort. I bought these shoes for learning how to surf in Bali in 2008. They have an articulated big toe compartment, a wide toe area, and just one layer of rubber under the feet (designed to maximize one’s foot grip on the surfboard).

O'Neill Superfreak tropical split toe boots

Thin rubber sole

The experience:  Day one wearing minimalist shoes

On March 25,  day seven of running and day one using aqua shoes, I jogged slowly for 2.25 miles at the Berkeley Marina. The marina has a flat loop trail by the bay, with views of San Francisco. I noticed that I when I started running with my old form, striking the ground first with my heel (which was usually padded thickly on previous shoes), it hurt immediately. I adjusted my landing and started falling more toward the middle/ball of my foot each time.  I ran more upright and had a pleasant, tingly feeling on my soles.

Strangely, it didn’t hurt.  Running on the gravel off the paved walkways, my feet felt like they were getting acupuncture. I felt a pleasant warmth rising up from my soles through my spine and hands, which started sweating lightly. I felt much more connected to the earth, and more aware of my surroundings — especially since I had to look out for sharp rocks and glass to avoid cutting my thin shoes. Overall, I felt more connected to my feet, body and surroundings. It felt like I was re-connecting and re-learning my sense of my body in space.

“Do you run barefoot — this direct contact with Great Mother Earth meaning that electrical equilibrium is established between you and the planet.”

– Fred Rohe, The Zen of Running

Later, I noticed red splotches on the bottoms on feet. Ok, so I didn’t follow advice to run only 1/4 mile at a time in low profile shoes to transition into them, but my feet didn’t feel painful afterward. Perhaps this is because I had taken dance classes barefoot, and also worked out at home barefoot (with cardio kick, dance and yoga exercises). I hope to “work up” to running barefoot.

“It was so simple, yet such a jolt. It was this: everything I’d been taught about running was wrong. We treat running in the modern world the same way we treat childbirth – it’s going to hurt, and requires special exercises and equipment, and the best you can hope for is to get it over with quickly with minimal damage.”

–  Chris McDougall, from an interview author of the best-selling book “Born to Run: A Hidden Tribe, Super athletes, and the Greatest Race the World Has Never Seen”

Since I started running in my aqua shoes , I was able to run further and continuously, and truly enjoyed the workout my feet were experiencing. I worked my way up to running five miles in them and wore them on runs on nine separate days. My feet felt more alive, more energized than they had ever been in my adult life.

Coming up next:  A review of Vibram FiveFingers KSO shoes

******
Related items

Articles

Running barefoot reduces stress on feet, National Geographic
Shoeless feet hit the ground differently, a new study says

The Men Who Live Forever, Men’s Health
In the hills of Mexico, a tribe of Indians carries an ancient secret: a diet and fitness regimen that has allowed them to outrun death and disease. We set out to discover how the rest of us can catch up

Barefoot running debate by Chris McDougall
Note: An article by author Christopher McDougall, “author of ‘Born to Run,’ an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.”

The Human Body is Built for Distance, New York Times

Wiggling Their Toes at the Shoe Giants, New York Times

Barefoot running easier on feet than running in shoes, Harvard Science

Barefoot running, Runner’s World

Do Running Shoes Cause Injuries?, Barefoot Runner

Much Ado About Minimalism: The science and practice of reducing your running shoes, Running Times

Growing Up Shod: The traits of good form blossom (or wilt) early, Running Times

Running and the Land: Runners and environmental leaders, a brief history, Running Times

Websites

Barefoot Ted

On Running Barefoot or in Minimal Footwear, a Harvard University study
“This website has been developed to provide an evidence-based resource for those interested in the biomechanics of different foot strikes in endurance running and the applications to human endurance running prior to the modern running shoe.”

Video

Barefoot Running, New York Times
“The Roving Runner strides along Central Park barefoot with Christopher McDougall, author of the best-selling book ‘Born to Run.”

Tarahumara Huarache Sandal Rocky Trail Running
Notes:  A look at Barefoot Ted’s form while running briskly  on fist-sized rocks, a hill, and sandals

Gather restaurant, Berkeley, CA

My husband and I dined at the new local restaurant Gather for the first time, last Saturday night on the second day of 2010. It was packed!  The DJ was playing serious beats and the food had some creative, fresh presentation. It felt like a less pricey, more chill Chez Panisse — updated for a younger generation. The design has clean modern lines with a warm, comfortable wooden furniture, an open kitchen, and warm lighting that was intimate, yet allowed one to see and appreciate the food and dining partner.  It’s about time a new resto like this opened in Berkeley. We’ve been looking for an alternative to Herbivore and Gratitude.

The Gather website says “offerings are 50% omnivore, 50% vegetarian, and a strong vegan component.” Gather focuses on sustainability from its building materials to its food ingredients.  At this restaurant, vegan food is not an afterthought. In fact, the vegetarian food was of high quality and presentation. The SF Chronicle reports that the offerings are from chefs Sean Baker and Amy Pearce from the stellar Millennium restaurant in SF, specializing in vegetable-based cuisine. We are Millennium fans and cook from its Artful Vegan gourmet cookbook for special occasions.

We ordered the house made bubbly water (complimentary), chai cola, special  tuna appetizer, vegan “charcuterie,” tomato pizza, mixed lettuce salad, chocolate layer cake with cashew ice cream, and chocolate Pu-erh tea with soy milk. The vegan charcuterie was made up of intensely flavored, small piles of artfully presented vegetables. Everything was yummy, super fresh, and had a nice presentation.  An extra bonus for us (since we avoid dairy) was that the pizza and chocolate dessert both had a rare combination of being vegan, but also light and flavorful! It was the first time we tasted Numi chocolate tea. It had a delicious deep flavor that had us hooked. (I plan to head over to the Numi tea garden, Oakland to buy some for home.) The vegetarian parts of the meal were the best. There were so many delicious-looking items on the menu. I definitely want to try their house made sodas, house made frites, and heirloom bean ragout on my next visit.

The service was relaxed, cordial and easygoing, but also professional. We were pleasantly surprised to find such a delicious new place close to home with a lively crowd of all ages and good DJ music. We will be back in mid January to try lunch when Gather opens their more affordable, more casual, cafe area.

It was a great first meal out for 2010. Happy New Year!

*****
Gather restaurant
2200 Oxford St., Berkeley, CA

Tips: Reservations are recommended.
Parking:  street, four lots (validation available), outdoor bike parking

Gather restaurant bar. Photo: Joan P., via yelp.com

Why Filipino American men do it better

Why Filipino and Filipino American men do it better
and other findings on Filipino American health

Stories
I recently heard a disturbing story from my aunt, a nurse with a Bariatric surgery team in CA. She recently got injured from holding up the weight of the fatty flesh of a patient undergoing reduction surgery for hours. My aunt was prescribed pain killers, and is on indefinite sick leave. (It sounds like a scene out of a surreal indie film, not reality.) Obesity is an epidemic in the US. I knew that, but I never heard of the field. Bariatics is “a field of medicine encompassing the study of overweight and its causes, prevention, and treatment.”

I noticed many of my relatives had health problems and wanted to learn about the causes and solutions. I found that Filipino Americans as a group are at risk for obesity — along with conditions such as diabetes and cancer. Tita Loreta, my hero and a breast cancer survivor, recently alerted me to the alarmingly high breast cancer rate among Filipina Americans. Tita Loreta is a nurse, manager, and facilitator of a breast cancer support group at UCLA.

Research: The bad news
Here are some research findings regarding Filipino American health issues. Note the interesting comments on Filipino American males and females, respectively.

“Filipinos had the highest incidence and death rate from prostate cancer and the highest death rate from female breast cancer” among Asian American groups in CA, where most Filipino Americans are based.
Source: “Cancer Incidence, Mortality, and Associated Risk Factors Among Asian Americans…,” A Cancer Journal for Clinicians, American Cancer Society

“Filipino adults are 70% more likely to be obese as compared to the overall Asian population.”
Source: “Obesity and Asian Americans,” US Dept. of Health and Human Services

“Filipino immigration to the U.S. is associated with changes in eating patterns and tendency to develop eating pathology. Eating disturbances are important to examine since Filipino Americans show high rates of hypertension and type-2 diabetes relative to other cultural groups. Research on Filipino Americans has indicated a surprising gender difference in risk of eating pathology. Filipino American males show a pattern of eating disorder symptoms and body dissatisfaction similar to that of White American females.”
(footnotes omitted)
Source: “Eating and Acculturation…,” North American Journal of Psychology

To add to this, there is the “colonization” of the Philippine culture by the food and pharmaceutical business. (I have observed that processed white bread, white rice, white milk etc. is often perceived and presented to be superior to the nutritious whole foods of the traditional Philippine diet.) I’ll save this topic for another time, since I’ve already presented an overwhelming amount of information.

Research: The good news
“Working as a plantation doctor between 1973 and 1976 on the Big Island of Hawaii gave me insights that saved my life and the lives of many others. My first generation Filipino, Japanese, and Chinese patients lived on rice and vegetables (foods they learned to love before they moved to Hawaii) – no dairy and little meat – and they were my trimmest and healthiest patients – no diabetes, high blood pressure, heart disease, or prostate, colon or breast cancer. Their children and grandchildren, who were raised from birth in Hawaii, learned the American diet, and as a result became fat and sick.”
Source: “Logan Ginger,” Dr. John A. McDougall

Dr. Mc Dougall observed Filipino men thriving on vegetables, fruits, and rice. They had, what he describes as, “natural Viagra.”

“Men in their 70s and 80s were starting new families and demonstrating physical functions many American men only fantasize about after their 50s. These Filipino septuagenarians also expected to see their young children grow into adults, and they did. This virility and optimism was from their simple diets.”
Source: “Basic Nutrition from My Plantation Patients,” Dr. John A. McDougall

For Filipino Americans (and other populations) to thrive, Dr. McDougall makes a compelling case for nourishment from meals based on vegetable, fruit, and grains.

_____________
Related links
FiLipino American Vegetarian Association (FLAVA)

Green cuisine in Emeryville, CA

Urban Emeryville, CA became our new neighborhood a few weeks ago and I immediately set out to look for local places that serve organic and/or vegetarian-friendly food. There were only a few restaurants listed in the SF bay green business directory. I did some investigating, and was surprised to discover quite a few places tucked into a land dominated by warehouses, businesses, and former factory spaces converted into dwellings.

Organic and vegetarian offerings
Arizmendi bakery +  — A workers cooperative associated with the famous Cheeseboard pizza collective. Offers coffee, food and ingredients made with fair trade and sustainable practices. The rich chocolate cookie made with chocolate chips and a hint of mint was divine. (It happens to be vegan.) The bread made with cherries and dark Guittard chocolate is also recommended for chocolate lovers.
Cafe Biere — In addition to an extensive beer menu, Biere offers organic greens and food from local sources.
Manzanita macrobiotic restaurant — The food here was fresh, nourishing, and thoughtfully prepared mostly vegan fare.

Vegetarian-friendly places
(recommended by friends)
Wally’s Cafe — A tiny, hidden place serving Mediterranean food near the Bank Cafe. Yelp reviewers reported that a poster for the film “Wall-E” by Pixar hung on a wall, and that its employees frequented the place. (The company is a few blocks away.)
Hong Kong East Ocean — Mainly a special occasion banquet and Dim Sum place with a nice view of the bay.
Pamir Afghan cuisine – It’s in the Emeryville Public Market+
I’ve only eaten at Manzanita and Arizmendi so far. I look forward to trying the rest of the places on the list!

Caterers
Back to Earth +
Paulding +
Amiee Alan

Grow your own

Photo: J. Hanson, via flickr.com

Emeryville Organic Community Garden
I was told by a community member that she’s been on the wait list for years! I plan to sign up for a plot and wait patiently.

Beyond Emeryville: Recent finds in the East Bay
Berkeley:
Chickopeas — Best freshest organic falafel I have ever had. Tasty salads too. The menu says: Chickopeas uses over 90% compostable utensils. Organic ingredients when possible. The menus are printed on recycled paper.
Thai Thai — Best Thai food I’ve tasted in the East Bay. Wild brown rice available. Fresh and organic. Take-out only. It is located in the Epicurious Garden building.
Berkeley Bowl West (BBW) market — “About one-quarter of the produce section is organic, with much of it coming from family farms.” Natural and organically raised meat too. Source:“Berkeley Bowl West Opens,” sfgate.com
Tofu Yu vegetarian and organic cafe — Located one block from BBW.
Note: Also see post reviewing Ajanta+ & Zatar+ restaurants in Berkeley.

Oakland:
Burma Superstar, Temescal — Most dishes can be made vegetarian upon request. When I visited, the food was lighter (less oily) and more delicious than the SF branch.

Kaiser Oakland Farmers’ market — I usually shop at the all organic farmers’ market in Berkeley, which was closer to my former home. I found the webpage for Kaiser Oakland organic farmers market, which is closer to Emeryville.

Bon appétit!

________________
+ Denotes places listed in the SF Bay Area Green Business Program directory. These “local businesses comply with all environmental regulations and take actions to conserve resources, prevent pollution, and minimize waste.”

Pumpkin pie & creme brulee recipes

The orange kabocha squash has bright orange flesh and a wonderful natural sweetness. This one is from the Berkeley Organic Farmers Market.

Why write about pumpkin pie recipes in the spring?! According to the USDA, pumpkin growing seasons are “from April 1^st – July 31^st and August 1^st – November 30^th for California crops.” Pumpkin is a beneficial food, high in antioxidants.

I recently made a delicious pumpkin pie for my husband’s colleague Raph and would like to share that recipe and other recipes. I use organic Kabocha squash in dessert, tempura and soup recipes because of its natural sweetness, depth of flavor, and because it is a favorite among chefs. (The rich gourmet Kabocha star anise soup in the Artful Vegan cookbook is to die for.) In my experience, the Kabocha is superior to the common pie pumpkins seen in markets in the fall. The delicious low-fat pumpkin filling recipe is from top natural chef Nava Atlas and used as a basis for the recipes. Nobody has missed the dairy when high quality ingredients are used.

Easy Vegan Pumpkin or Squash Pie
by Nava Atlas
modified by RB

Makes one nine-inch pie, six servings

2 cups well-baked and mashed Kabocha pumpkin
(Orange is preferable, but green is ok too. See Notes)
3/4 cup silken tofu (about half of a 12.3-ounce aseptic package)
1/2 cup natural granulated sugar
1 tsp. cinnamon
1 tsp. pumpkin pie spice (or 1/2 tsp. each ground nutmeg & ginger)
2 tsp Allspice
9-inch good quality graham cracker or whole grain pie crust
Preheat the oven to 350 degrees.

Tips
Red Kuri squash, or  butternut (less flavorful) squash may also be used.
The best silken tofu is Korean style.
Use all organic ingredients. Freshly ground spices are preferred and liven up the pie.

Instructions

1. Combine the pumpkin or squash pulp in a food processor with the remaining ingredients (except crust). Process until velvety smooth.
2. Pour the mixture into the crust.
3. Bake for 40 to 45 minutes, or until the mixture is set and the crust is golden.
4. Let the pie cool to room temperature.
5. Cut into 6 or 8 wedges to serve.
6. Optional: Serve warm with delicious Wholesoy vanilla yogurt ice cream on side

Notes
How to prepare the pumpkin: Halve the squash or pumpkin (you need a really good knife to do so!) and scoop out the seeds and fibers. To quick cook the pumpkin or squash, pressure cook on high for ten minutes.

Orange kabocha squash after it is cooked in the pressure cooker. This method of cooking pumpkin saves time and energy.

Second cooking option: To bake, place the the halves cut side up in a foil-lined, shallow baking dish and cover tightly with more foil. Bake for 40 to 50 minutes, or until easily pierced with a knife. When cool enough to handle, scoop out the pulp and discard the skin. Use any leftover squash or pumpkin pulp for another purpose.

Pie Crust Made with Oil
by Deborah Madison, Vegetarian Cooking for Everyone

1 1/2 cups flour
1/2 teaspoon salt
1/2 cup canola oil
2 tablespoons milk, soy milk or water

Mix the flour and salt together in one bowl, the oil and the milk in another. Gently stir the liquids into the flour until the dough comes together. Shape the dough in a flat disk, then roll it out between two sheets of wax paper, 1/8 inch thick. Peel off the top sheet of paper, invert the dough into a pie pan, and carefully remove the second sheet. If any tears occur — and they probably will — simply press the dough back together.

RB Tips
Flour options:
a.  Use 1/2 cup whole wheat flour plus 1 cup white flour
b.  Use Arrowhead Mills organic gingerbread cookie mix instead of flour for an amazing cookie crust that goes well with pumpkin pie. (Usually sold in the fall, around the holidays. We ran out of flour for pie crust and used this on a whim — with tasty results.)
c.  Arrowhead Mills also makes a gluten-free all purpose baking mix.

Vegan Pumpkin Custards
Notes: Use the custard ingredients from the superior recipe above.  The following instructions are from Vegan Visitor.

1. Preheat the oven to 350ºF.
2. Set a kettle of water to boil.
3. RB Tip: Add soy milk to pumpkin filling from recipe above to make a more custard-like consistency.
4. Pour the prepared custard mixture into six 3″ ramekins or similarly sized oven-safe serving cups, about 3/4 full.
5. Place the cups on a baking dish with raised sides.
6. Transfer the dish to the oven and pour the boiled water into the baking dish to surround the ramekins, in a bain marie, about 3/4 the way up.
7. Bake for about 40 -45 minutes or until the centers are fairly firm and no longer jiggling.
8. Cool before serving and top with soy whipped cream or alternative and a dusting of freshly grated nutmeg.

Vegan Pumpkin Crème Brûlée
John’s dad and our nephews enjoyed torching their own custards during the holidays.

1. Follow the instructions above for the custard, omitting the topping of the cream.
2. Once the custard cups have completely cooled, evenly top about 1 teaspoon of granulated sugar per cup along with a light sprinkling of ground cardamom, if desired.
3. Caramelize the sugar to a hard, golden, crackly crust with either a brûlée torch or under close watch, beneath the broiler.

Enjoy!

Food adventures in the Philippines

Can anyone ID this sci-fi looking fruit? Photo: R&J Meyer

Here are our vegetarian-friendly top picks for Manila, Cebu, Dumaguete, and beyond. One of my favorite things about Filipinos is that they take their meal times and snack times seriously, so there are a plethora of quality restaurants and eateries in the archipelago. I eat fish occasionally, and have dined at these places with my vegan spouse, and veg-loving, meat-loving, Filipino and non-Fil. friends.  These are nice places to take families, dates, and your favorite aunt. Regarding cost information,  when I say a place is expensive that means moderate if you are spending in dollars.

Manila restaurants
Though I spent most of my time in the rural areas, the last few times I had business in Manila I stayed at the moderate AIM business hotel. (Tip: If you look remotely Filipino, ask for the discounted Balikbayan rate. You’ll just need to show a form of ID that shows that you are either employed or have some kind of residence in the PI. Places like the Manila Peninsula also have deals for local residents, including meals and room during times like Christmas.)  It is clean and professional and within walking distance of some of the finest dining in Makati City, right across from the Greenbelt mall and a small branch of Rustan’s supermarket.

Greenbelt, Makati area
1) **Max Brenner, Ground Level, Greenbelt 3, Ayala Center, Makati Avenue. Excellent chocoholics breakfast and a wonderful breakfast/lunch. Convenient walk to the Ayala museum, which would be pleasant to visit after lunch/brunch. We love this place!  By the way, the nearby Ayala museum cafe also has a nice healthy-looking, upscale cafe menu, and modern design. (I’ve never eaten here — only visited museum.)

Max Brenner resto. Photo: R&J Meyer

Euro style breakfast at Max Brenner. Photo: R&J Meyer

Hot choco was da bomb at Max Brenner. Photo: R&J Meyer

2) **Kai, Unit 13, Greenbelt 2 (may have moved to GB 5 by now), Ayala Center, Makati City, 757-5209 to 10, 0917-852-3654. Nouveau Japanese, light, expensive. Excellent quality fish and other foods. If you like Bond St and Nobu in NY, you’ll enjoy Kai.

3) **People’s Palace, Greenbelt 3. Modern Thai food.  If you enjoy modern interior design and fine Thai food, you’ll like People’s Palace, another great recommendation from our foodie friend Richard U. of Cebu.

People's Palace photo by Chotda, via Flickr.com

4) Sugi, Greenbelt 3.  Japanese, traditional, expensive. Good lunch specials & high quality japanese food in a nice setting.

5) Zhongnanhai, Greenbelt 3 mall, ground floor, Makati – Chinese restaurant (near Bizu pastry shop & Sugi Japanese restaurant). Has nice teas and tasty tofu dishes. Nouveau Hong Kong style with pleasant modern atmosphere. Moderate prices.

6) Hue, Greenbelt 3, Makati – Vietnamese cuisine. Light. Try veggie crepes. Vegetarian

7) Chimara, Simple, delicious Neo *vegan* fast food eatery, Greenbelt 3, top floor, cinema level. Good pre-movie quick food or light meals. We ate here many times! There is also a smoothie/fruit shake place one floor down.

8)  Dencio’s, Power Plant mall location, Philippine food. Good quality chain restaurant. Ask for the delicious meatless version of kare kare, as well as vegetable side dishes.  My aunt Peggy took us here and recommended this place.  It was the nicest, newest Dencio’s we saw on our last visit.

9) Bizu, Greenbelt 2 & other locations. Café/Patisserie. 02-757-2498. French style amazing desserts & coffees. Try the tea service with three levels of tea delights. Not vegan. Eat here sparingly

Tea service at Bizu. Photo: R&J Meyer

*Rich* French-style pastries at Bizu. Photo: R&J Meyer

UP / Ateneo area, Quezon area – Vegetarian
Simple but good, clean places serving healthy Philippine food.

1) Greens, 92 Sct Castor (between Scout Tuazon / Tomas Morato, near Max Chicken House), 02-4154796 – Veggie restaurant recommended by Dessa (fellow veg, native of Manila). This is in UP/Ateneo University area.

2) Likha Diwa, C.P. Garcia, Krus na Ligas, Metro Manila, Quezon City, near University of the Philippines campus Tel: 02-9255522 – Veggie eatery featuring healthy Philippine cuisine. Who knew veg. Phil. cuisine could be so tasty. It is cozy and has an outdoor eating area, but beware it is near a busy, polluted roadway. (Charita, this is the place where we dined with Deb, Hannah, and John.) Recommended by Dessa.

Shopping for healthy food
1) Rustan’s supermarket – a chain that sells regular supermarket items as well as imported goods. Best one I’ve seen is in Glorietta mall. It has an organic section and also sells soy milk.

2) Healthy Options – next to R’s supermarket in Glorietta. There are other branches at other malls. These small stores specialize in health food and natural beauty items (rice milk, shampoos, insect repellent, sunscreen, organic flours, organic pancake mix, etc.) imported mostly from US. Largest selection is at this branch. Get discount card from them (Green card). They also have soy milk from the US, but it is cheaper to get this locally at most major supermarkets. (Please, somebody open up a version of this store with organic Philippine goods for the city people!)

Source: www.healthyoptions.com.ph

Outside of Manila
The Farm, San Benito (2 hours south of Manila) Here’s the upscale new spa/resort (written up in the NY Times) with a live foods restaurant. It’s owned by the same company who owns the eco-luxe hotels in Bali. I haven’t been yet, but if I win big at the lotto, I’ll invite all of my friends and family to go there with me!

There’s a chain called Bodhi in many of the malls, that serves vegetarian, Chinese fast food. It serves dishes mainly with fake meat (wheat gluten or tofu) with veggies. The veggies aren’t that fresh, but ok if you are in a hurry. My cousin  took us to the best Bodhi, that was a new, stand alone restaurant. (Mutya where was this again?)

Cebu
Thanks to our friend, Cebu-native and sometime Austin, TX resident Richard for introducing us to all the best restaurants and wine bars in Cebu.

Crossroads – Outdoor mall featuring veggie-friendly restos: Persian Palate, Banri noodles (Japanese), and some Thai places. At Persian Palate, We avoided the yogurt products at all locations because they disagreed with our stomachs. The Crossroads is five minutes away from Ayala mall by taxi. On same road as Gaisano country mall (halfway between Gaisano and Ayala).

Yumeya Kihei — Pacific Square Building, F. Cabahug St., Mabolo, Cebu City, in Castle Peak hotel area (it is on 1st floor of office building, look for name of ofc bldg or you might miss it), 032-231-7886, 234-2388.  Authentic Japanese restaurant with extensive menu. Recommend: tofu dishes esp. yudofu, agedashi tofu, miso soup, veggie sushi rolls.

Various Korean restaurants around town. (There seems to be many Korean businessmen in Cebu for some reason.) Ask for vegetarian Bi Bim Bap, rice topped with egg & various veggies, served with a hot past and sometimes served in a stone bowl. Foodie friend Richard knows of small eateries, but recommends the restaurant in Lahug as best one (where business men eat).

Big Mao, Ayala Mall — A healthy, clean Chinese restaurant with really good fried tofu with steamed mushrooms and bok choy.  Note: Aside from Starbuck’s, we have tried and generally avoided the other Ayala mall food.

Bok choy & mushrooms at Big Mao. Photo: R&J Meyer

Fried tofu at Big Mao. Photo: R&J Meyer

Golden Cowrie – Good quality, inexpensive Filipino food. May accommodate requests for veggie versions of Filipino dishes. Locations all over Cebu including SM mall.

Supermarkets
Gaisano – Ayala mall
SM supermarket  – SM mall
Koreana – Cesar’s Foodland Building, corner Gov. M. Cuenco Ave. & Paseo Saturnino, Banilad,  A Korean supermarket. Next door is a little Korean restaurant.

Healthy Options – Health food and beauty product store. Ayala center location in Cebu is good, but has smaller selection than Manila branches.

Dumaguete
When in town, the best place we have found to stay is Coco Grande. It offers a/c, cable, warm décor, clean rooms, marble bathrooms, a friendly staff who remembers frequent visitors, and a good lounge for meeting friends. Look at rooms in order to choose newly renovated rooms. Best/campus downtown option. The restaurant not recommended, unless the European chef returns for a special appearance.

Restaurants
Persian Palate – Lots of veggie options, like hummus. We avoided the yogurt products at all locations because they disagreed with our stomachs. Close to pier, around corner from La Residencia hotel.

Why Not — The bar, restaurant and internet stations are generally populated with older European men and their young Filipina companions.  However, the cafe has less of this scene most of the time and has good quality European cafe food. (Of course the only times the sexpats were out in full force at the cafe was the time I brought my mom and she was super uncomfortable.)  Recommended: breakfasts, apple strudel, chocolates, tofu schnitzel.

Desserts (local non-vegan favorites)
Ana Maria – beside DHL office. Coco Amigos & Grande order their cakes from here
Sans Rival – Local desserts

Stores
There are no health food stores in Dumaguete that I have visited.  However, at Lee supermarket, one can find good coffee, organic brown rice grown in Negros made for export, soy milk, organic spaghetti, and meusli.  There was also a Japanese store near La Residencia that sold quality soy sauce, nori, and soba noodles.

Siargao
We visited to learn how to surf and found some wonderful places. Restaurants at the small, family-run Sagana, and Ocean 101 inns are good.  Sagana’s chef prepared amazing fresh, thoughtful pan-asian and European-influenced light, satisfying foods.  The friendly staff and owners are local, Australian, and Japanese.  The architecture is breezy, modern, and clean. (The photos of the cottages on the website don’t do the place justice.) This was our favorite place to stay and eat.

Curry at Sagana. Photo: R&J Meyer

Ocean 101‘s restaurant is an inexpensive option for both food and lodging (though the cement block room made me feel somewhat claustrophobic). Pansukian, a fancy hotel inland was also recommended to us, but we never had the chance to try it.

Read about vegetarian restaurants in the Philippines at Happy Cow.

Of course, most of the food we usually had was very simple and some of the best food we’ve had was made at our hut or at homes of friends.

Pita pizza at Simon's, Batad. The cook was trained by a backpacking Israeli. Photo: R&J Meyer

The most fresh Japanese-style seafood & veggies I've ever had. Dinner at the Harada's house, Siquijor. Photo: R&J Meyer

Andreas prepares the fire pit for our fresh fish and shish kabob dinner in his backyard. Photo: R&J Meyer

Dinner at Andreas' with Shiva the dog and Hannah. Photo: R&J Meyer

Happy Eating! Enjoy! Click on “comments” below to let us know about your experiences at these places, updates, and if you’d like to recommend more delicious, healthy restos from your travels through the Philippines!

The mysterious balete tree

In the Visayas region of the Philippines, the tree is also called balite or dalakit. The balete is a relative of the banyan tree. (They are both a type of ficus, or what is also called a strangler fig tree, since the tree grows around a host tree and strangles it.)  The balete tree has been mentioned during my interviews with healers and sorcerers, for my film project The Shamans of Siquijor.  It has been described as a magical place and as a dwelling for supernatural beings.

Balete tree, San Antonio, Siquijor

It was a rainy day.  The kind of day where schoolchildren walk home in their uniforms, using giant leaves of tropical plants (the kind we in the US use as ornamentals in our yards) as umbrellas.  Imelda, a native and schoolteacher, showed me the inside of a balete tree in San Antonio, Siquijor. She told me that sorcery rituals are known to take place inside of the tree.  The immense tree had a cool, cathedral-like, Lord of the Rings, mysterious feeling. I found remnants of melted candles, small bottles, and other remains from rituals past on the interior floor and sides of the tree.

In the book Cebuano Sorcery (p. 151), anthropologist Richard Lieban describes angyaw, a sorcery method, where the “sorcerer goes to an enchanted place where  he communicates with a spirit who assists him in his practice of malign magic.”

Source:  Lieban, Richard. Cebuano Sorcery. Berkeley: University of California Press, 1967.

Examples of such methods, mentioned in the study Illness and Healing by Bishop Julito Cortes, and in my field interviews, are angyaw sa: minteryo (cemetery); langub (cave); ong-ong (haunted pit); dalakit (haunted tree)



Definition
The definition of the balite or dalakit is:

“A name given to various species of Ficus which start as epiphytes and strangle their host, assuming tree form.  They are much feared as being haunts of various supernatural beings.”

Source:  Wolff, John U. A Dictionary of Cebuano Visayan. Ithaca, New York: Cornell University Library, 1972.

During the course of my research, I found that the balete tree has uses in healing and sorcery in the Philippines. Furthermore, the tree has uses and a fascinating history of significance in major religions and cultures around the world. The following are excerpts of articles on the balete and other ficus trees.



The balete tree in the Philippines
“Local names: Balete (Ilk., Tag.) salisi (Is.)
Balete is found in Northern Luzon to Mindanao, in most islands and provinces, in primary forests at low and medium altitudes. It also occurs in India to Southern China and Malaya… Balete is planted in Manila as an excellent avenue and graceful shade tree. Rope is made in the provinces from its bast…

Nadkarni states that the bark of the root, the root itself, and the leaves boiled in oil are applied on wounds and bruises. He adds that the juice of the bark has a reputation for curing liver diseases. In rheumatic headache the pounded leaves and bark are applied as a poultice.”

Source:  Philippine Dept. of Agriculture, Bureau of Plant Industry



The religious significance of ficus trees around the world

“Several figs [ficus] have religious associations including the common fig (F. carica), which presumably provided raiment for Adam and Eve…  The sycamore fig…The wood of this species was used by the ancient Egyptians for their sarcophagi. Both the banyan (F. benghalensis) and the bo tree or peepul (F. religiosa) are held sacred by the peoples of India. Hindus believe that Brahma, the Creator, was transformed into a banyan tree. Both Hindus and Buddhists venerate the bo tree. Under one Hindu deity Vishnu is believed to have been born, under another Gautama Buddha meditated for six years and received enlightenment.  Bo trees are planted in India near temples because of their association with the Buddha and near homes to assure happiness and prosperity.  In New Delhi and elsewhere they are used as street trees.  Believers will not prune of cut down a banyan or a bo or a peepul tree.  That work, when necessary, is done by others.  There is a saying in India ‘it is better to die a leper than pluck a leaf of a peepul.’ “



Source:  Everett, Thomas. The New York Botanical Garden Illustrated Encyclopedia of Horticulture.  New York: Garland STPM Press, 1981.

Delicious olive oils

Yesterday, we walked to Alegio chocolate for a Moveon.org chocolate and wine inaugural party. In the garden, a band played beautiful spanish guitar music to a crowd and the warm air felt like spring. The whole block was buzzing with inaugural celebrations.

We walked by our local celebrated restaurant Chez Panisse. “Congratulations President Obama” was printed on top of the menu displayed outside.  I’ve had the good fortune of dining there for special occasions. Not only does the restaurant have a “commitment to good food, community, and sustainability,” the food is also the bomb. Over the past year I have been buying and cooking the delicious produce from some of their food providers at the all organic farmers’ market located on the same street as the restaurant, on Shattuck Ave., Berkeley, CA.

Inspired by the delicious, simple style of cooking vegetables with olive oil, and the video of chef Alice Waters in the NY Times making a simple meal from fresh farmers’ market items, I finally got the nerve to call Chez Panisse and ask for the name of the olive oil used in their meals. (Waters reportedly travels with her own olive oil.) One of the chefs  informed me that the primary oil they use is the Italian Oleificio Chianti. I plan to try the Buonsapore extra virgin olive oil for seasoning.  The chefs have also used local organic olive oil from the Stonehouse California Olive Oil Company. She says that Oleificio Chianti is available locally at stores like Monterey Market, Berkeley, CA. It can also be ordered online through local olive oil importers.

Dr. Andrew Weil, a Harvard-educated author and Director of the Program in Integrative Medicine of the College of Medicine, University of Arizona, recommends quality organic extra virgin olive oil for its health benefits in his article on olive oil. He uses organic Lucini Limited Reserve Extra Virgin Olive Oil. Dr. Weil says, this “oil exceeds all of my expectations for both taste and healthful properties.”

Bon Appétit!

Via www.stephensingerolio.com

Vegetable clothes

My reusable produce bags

New fashion for your greens

Yesterday, I was shopping at the weekly Berkeley organic farmers’ market.  As I was picking up some beautiful shitake mushrooms at the Solano mushroom stand,  a shopper next to me mentioned that he liked my cotton produce bags, especially the mesh ones.  (I have reusable mesh and solid ones.)  He asked me where I bought them. I was happy to spread the environmentally-friendly info and said they are available locally at the Berkeley Natural Grocery. Later in the conversation, I found out that he sits on the board of the farmer’s market and very soon plastic bags will no longer be available at the market. Also, there is a move toward using compostable plastics at the market.

Most of the shoppers at the Farmers’ Market carry reusable shopping bags.  Surprisingly, I’ve only seen two or three other people use reusable produce bags in the environmentally-conscious Berkeley area, at the farmer’s markets and stores.  Most people are still entrenched in the usual shopper’s habit of ripping the plastic bag off a hanging roll and bagging each type of fruit or veggie.

The next step in the reusable bag movement is using reusable produce bags for fruits, vegetables, and nuts.

Why should I care?

“All of these “free” bags ultimately cost both consumers and the environment plenty:

• Each year billions of bags end up as ugly litter.
• Eventually they break down into tiny toxic bits polluting our soil, river, lakes and oceans
• Production requires vast amounts of oil.
• Countless animals needlessly die each year.”

Source: Reusablebags.com

“Americans use 50 billion to 80 billion plastic bags a year.”
Source: Whole Foods Chain to Stop Use of Plastic Bags, NY Times, January 23, 2008

My husband and I have been using reusable shopping bags for many years. However, I became conscious of our small produce bag waste after I realized that we were using about 200 plastic produce bags per year for fruits and veggies!

The reusable produce bags I like are organic cotton and are washable. The mesh bags are good for veggies and fruits, and the solid ones for smaller items like nuts and seeds. I hope to see these bags made with renewable, low-impact hemp in the future.

Flaco's vegan Mexican food, from the farmer's market, in my reusable meal container.

Where to buy reusable produce bags

Reusablebags.com
Note: Sells organic Cotton Mesh Produce Bags and organic Cotton Net Produce Sacks.  Made with Fair Labor/Fair Wage. Machine washable. The vendor also sells cool Reisenthel shopping bags.

East Bay area (California):
Natural Grocery
Note: They sell organic Ecosac’s GardenSac mesh and net see-through produce bags. They are located on a stand behind a register near the book shelves, and near the produce aisle.

Related articles

Plastic Bags: Switching to Reusable Cloth Bags by Kay Bushnell, SierraClub.com, Accessed November 7, 2008.

SF supes vote to ban plastic bags in stores, San Francisco Chronicle, March 27, 2007

An Inconvenient Bag, Wall Street Journal, September 26, 2008

40 percent of Laysan albatross chicks die each year from plastic, montereybayaquarium.org, Accessed November 7, 2008.