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News

A Call for the Academy of Nutrition & Dietetics to Embrace & Promote Intersectional Thinking

2/14/2021

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BY: ALI WATSON, MS, RDN
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As I scrolled through my emails on my afternoon coffee break, I came across my daily “Nutrition and Dietetics SmartBrief.” For those who may be unfamiliar, this is one of the benefits of becoming a member of the Academy of Nutrition and Dietetics (AND). The SmartBrief contains headlines from current research and news articles that our professional organization finds worthy of sending out to credentialed Registered Dietitians / Nutritionists (RDNs).

I am not fond of the SmartBrief. I rarely open the email because the content feels relatively unhelpful; reiterating information we already have pounded in our heads from the four to six years of extensive schooling on everything food related. Many professionals in our field want to read something more meaningful than another research article on how eating red meat may increase your risk for heart disease. We want research updates that reflect a certain level of innovation and nuance.

Despite my lack of interest in these emails, the opening line for today caught my eye. It read – Study: Daily avocado intake promotes gut health. And with one click, I found myself reading about how eating added avocado to every meal for 12 weeks results in “great microbiome diversity.”

Now many of you are probably thinking – Yeah, what about it?

Here is my bone to pick.
  • This contributes to the issue of trendy consumerism. Our profession has a way of lifting up certain foods as quick solutions for complex health problems that require more advice than “you are eating the wrong foods.” Do not get me wrong. Avocados are incredibly nourishing and tasty treats that have such great culinary versatility. I am all for adding more plant-based foods in the average American diet, but that is just the thing. We know having a diet rich in plant-based foods can enhance microbiome diversity. So why just emphasize one food while we can uplift many options for our patients and clients?
 
  • There is a lack of consideration in how this study may be influential in practice. We know that avocados are just like other plant-based foods in their ability to enhance microbiome diversity. Now let me just paint a scenario. Let us say that over half of the RDNs that read this SmartBrief start promoting avocados to their clients. Those clients go out and take this word to heart. They start eating avocados every day for 12 weeks. Perhaps they eat only half an avocado each day, totaling to needing only three to four each week. That is not too bad! But when we think about how thousands of people buying three to four avocados each week – in addition to the hundreds of thousands of people buying three to four avocados each week – now we have an issue. The United States had the greatest global demand at 2288.6 million pounds of avocados back in 2018. Already, the current growing consumption of avocados is causing extensive harm to the environment. This climbing demand is resulting in deforestation and increased greenhouse gas emissions. Let us not forget about how the increasing demand has resulted in horrible working conditions for producers, who often refer to avocados as “green gold.” Of course, this is not to boil down a complicated situation to millennials enjoying their toast every morning. And, I know this one SmartBrief is not going to drastically motivate many RDNs to aggressively force avocados onto their clients and patients, but my goal with this reflection is to simply shed light on how one research article can influence professional guidance, and therefore have larger impacts on societal and global issues (i.e. sustainability, labor issues, food access and affordability, diet culture). This brings me to my last point.
 
  • The Academy should do better about what they are promoting and sharing to its practitioners. I know that SmartBrief is simply a learning tool created by the Academy to highlight food and nutrition-related content to its subscribers. If done with the appropriate level of detail and nuance, these updates could actually be of great value, especially considering how much is published about food and nutrition every day. However, I do believe that both the one-dimensionality of the content - and lack of discussion around said content - is reflective of the many faults associated with the Academy. We need to start fostering a community and platform that encourages our profession to be more critical of what promoted as “health” – it must embrace intersectionality and train its community members to think, communicate, educate, and practice in such a way. By sharing an article about how beneficial avocados are to microbiome diversity, what are we really saying? That trendy consumerism is acceptable? That we are okay with creating a hierarchy of healthy foods without regard for how that may impact global supply chains, workers’ conditions, or the environment?
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I have high hopes that we as a community can do, and be, better by embracing and promoting intersectionality as foundational to our core professional competencies.  
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Lowering Your Carbon Footprint with Meat Alternatives

2/9/2021

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BY: MIMI REFOJO
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Our choices as a consumer have major impacts on the environment and levels of greenhouse gases within our planet. Many are looking for a sustainable food option that is healthy not only for the individual, but for our planet as well. It is widely known that animal meat products contribute to higher levels of greenhouse gas emissions, but just how high is this impact, and how do the levels of greenhouse gases produced by alternative meat products compare? 

According to The Food and Agriculture Organization, the livestock industry contributes 14.5% of all greenhouse gases produced, with beef being the largest culprit at 41% of greenhouse gas emissions for the entire meat industry (Milken Institute School of Public Health, 2019). Beef, when compared to other animal products such as dairy and poultry, needs “28 times more land and 11 times more water than the average of other livestock products” per calorie of beef consumed (Milken Institute School of Public Health, 2019). The high environmental impacts of animal products are only exacerbated when compared to their meat alternative or imitation meat counter parts. Imitation meats have surfaced recently and have been gaining popularity as a more sustainable option, and include products such as veggie burgers, and imitation bacon and chicken alternatives. A study led by Alfredo Mejia, Dr.PH. sought to find out how the greenhouse gas levels compared in the products of animal meat products versus imitation meat products. 

Calculating total greenhouse gas emissions and looking particularly at carbon dioxide, methane, and nitrous oxide produced, animal products produced an exponentially higher amount of heat-trapping gases that can negatively impact the environment. According to data presented in 2016 at the American Society for Nutrition Annual Meeting, consuming an “8-ounce steak is equivalent to driving a small car for about 29 miles” whereas consuming a meat substitute can be compared to “driving the same car just three miles” (ScienceDaily, 2016). Within the study, researchers analyzed the environmental impacts of 39 different meat alternatives, noting “the amount and origin of ingredients and packaging materials, transport of raw materials, water, energy, and other inputs required to operate the factory and pack the products” to best compare imitation meats to animal meat products (ScienceDaily, 2016). From the research, it was found that animal meat products produced a substantially higher amount of CO2 emissions. Beef products produced between 9-129 kilograms of CO2 per equivalent amount, and pork and chicken produced 2-6 kilograms of CO2 per equivalent amount (ScienceDaily, 2016). When compared to meat alternatives, the average amount of CO2 produced per equivalent amount of product was much lower at only 2.4 kilograms (ScienceDaily, 2016).

This study found that meat alternative products produce ten times less greenhouse gas emissions when compared to beef products, something that should be taken into consideration for consumers wishing to lower their carbon footprint. 

Of course, the importance of choosing a product that is not only good for the environment but also for our individual health is important. When choosing a meat alternative product, there are a few questions to ask yourself that may help you choose a healthier and less processed choice. 

First, determine what the protein source is within the product. According to The Cleveland Health Clinic, meat substitutes that use pea protein or beans will provide you with the highest quality nutrition when compared to soy protein isolate and wheat gluten (The Cleveland Clinic, 2020). The study suggests that this difference may be attributed to the degree of processing.

Next, determine how much protein the product has. Aiming for 20 grams of protein per meal is a great benchmark to strive for, and a product with 10-15 grams of protein will be a great starting point when paired with other sides (The Cleveland Clinic, 2020).

Lastly, it has been pointed out that meat alternatives have a higher sodium and saturated fat content when compared to animal products. Producers commonly utilize palm oil or coconut oil within imitation meat products to mimic the texture of ground beef, both of which have a high saturated fat content (Hultin, 2019). Be sure look for a product that has a low sodium and saturated fat content and that your overall sodium consumption does not exceed 2,300 mg/day and that you do not consume more than 22g of saturated fat per day, if following a 2,000 calorie/day diet. (The Cleveland Clinic, 2020). 

Purchasing tofu, tempeh, beans and lentils all provide ample amounts of protein and nutrition, and are easy to season yourself without the added sodium and saturated fat content that other meat alternatives may contain (The Cleveland Clinic, 2020). 
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Meat alternatives are an amazing substitution for those wishing to lower their carbon footprint, and should the right products be chosen, for those wishing to live a healthier life as well. Lowering our carbon footprints may seem daunting at first, but through small changes in our diets, a larger impact can be seen within our planet and our overall health.

Works Cited
  1. "Are Meat Substitutes Healthy?" Health Essentials from Cleveland Clinic. October 09, 2020. Accessed January 28, 2021. https://health.clevelandclinic.org/are-meat-substitutes-healthy/.
  2. "Choosing Meat Alternatives That Are Healthy and Sustainable." Resources. October 28, 2019. Accessed January 28, 2021. https://onlinepublichealth.gwu.edu/resources/meat-alternatives-health-sustainability/.
  3. Ginger Hultin, MS, RDN, CSO. "Meat Substitutes - Today's Dietitian Magazine." Today's Dietitian. June 2019. Accessed February 09, 2021. https://www.todaysdietitian.com/newarchives/0619p18.shtml.
  4. "Quantifying the Environmental Benefits of Skipping the Meat." ScienceDaily. April 04, 2016. Accessed January 28, 2021. https://www.sciencedaily.com/releases/2016/04/160404170427.htm.

about the Author: mimi refojo

​Mimi is a current MS/DPD student at Simmons University in Boston and is a career changer, having spent three years in the technology space in Boston before following her passion for nutrition. Mimi hopes to one day become a Registered Dietitian and is interested in sustainable nutrition and community nutrition. Growing up with a Spanish influence in her household and visiting family in Spain, Mimi learned the power that food has to bring people together and believes in the importance of accessibility to nutritious foods for all. Mimi is especially interested in the role that nutrition can play in fighting climate change, and believes that through small changes in our diet, we can play a large role in bettering our planet. 

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What You Need to Know About Food Waste, Composting, & the Environment

2/1/2021

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BY: AMANDA TERILLO, MS, RD
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Below is an excerpt from Amanda Terillo's book, Kitchen Confidence, which outlines the environmental impacts associated with food waste, how food waste is generated, and a simple way you can start reducing your own food waste: home composting. ​

​Environmental Impact of Food Waste

The United States spends roughly one billion dollars per year to dispose of food waste. Food leftovers are the largest portion of our waste stream according to the Environmental Protection Agency. This waste includes unconsumed food and food preparation scraps such as vegetable peels. [1]

Food waste has a significant impact on the environment. Growing food requires a lot of inputs, such as water, energy, and fertilizer/animal feed. In America, bringing food to our plates uses 10% of our total energy budget, 50% of land, and 80% of freshwater per year [2]. In fact, agriculture is responsible for one-third of climate change [3]. To make matters worse, 40% of food that is grown is wasted. When we waste food, we are also wasting the inputs used to grow our food. [2]

Food is wasted at all stages of the food chain from harvesting in the fields to consumer waste. Fifty-four percent of the world’s food waste occurs during the product, postharvest-handling, and storage phases. The other forty-six percent of food waste occurs at the processing, distribution, and consumption level. [4]

Sending food to the landfill increases the release of methane gas, a potent greenhouse gas, into the environment. Greenhouse gases increase the temperature in the atmosphere and make the oceans more acidic. Acidic oceans cause the death of aquaculture (farming of fish, crustaceans, molluscs and aquatic plants), which reduces the diversity of commonly consumed fish species. Today more than 1 billion people worldwide rely on aquaculture as a primary source of food. [5]

Produced-but-uneaten food occupies almost 1.4 billion hectares of land in the word. This represents 30% of the world’s agricultural land area, the land cleared for growing food. This wasted land is about the size of India and Canada combined [6]. Cutting down arable land increases the amount of carbon dioxide in the atmosphere, which leads to climate change. In addition, when we cut down land in order to raise livestock, we are decreasing habitats of many animals leading to species loss.

Certain foods require more inputs than other foods. Animal proteins, such as meat, poultry, and dairy, require more inputs than vegetables. In the United States 47% of soy and 60% of corn are used for livestock consumption. This soy and corn take up 33% of arable land. Therefore, when we waste animal products we are not only wasting the animal, but also the feed, inputs for feed, and the land used to raise the animal.

The increase in droughts across the globe has made wasting water a significant issue. Since 70% of the world’s freshwater is used for agriculture, the food we eat has a large impact on how much water is used or wasted. Animal proteins require the largest amount of water to produce. Check out the Water Footprint Calculator to learn more about the water footprint of different foods. 

​Every time we throw food away, we also throw away the precious water used to create the food. At the retail and consumer level, fruits and vegetables make up 32% of total food waste. Though not as high as animal proteins, vegetarian proteins and plant-based foods require heavy inputs as well. These foods many not need to be fed grain, but they still need water and fertilizer to grow. Reducing food waste at the consumer level can significantly improve the environment. One way to reduce food waste, and lower your water and carbon footprints, is to send less food to the landfill. ​

Introduction to composting

Reducing food waste is the best choice for the environment, but the next best thing to do with wasted food is to compost. Composting is a process of recycling decomposed organic materials into nutrient-rich soil known as compost. When added to the soil in your garden, compost help plants grow by adding nutrients back into the soil rather than sending them to the landfill [7]. 
Food scraps and yard waste are easy-to-compost items. There is no set recipe for creating a compost, but it is important to create a balance between green materials (nitrogen) and brown materials (carbon). The recommended ratio of brown materials to green materials is three to one. The following table provides a list of green and brown materials. 

There are many ways to compost at home. The equipment needed for each style of composting varies. Composting does not require a lot of space. You can even compost inside an apartment. If you manage your compost bin well, it should not attract pests or create unpleasant odors. 

Keeping your compost contained in a structure works best. There are many different containers and materials you can use to create a structure for composting, but you must have airflow. You can create airflow by drilling holes in a container or using chicken wire or hardware cloth around your bin.

Turning your compost will help facilitate the process of decomposition. Turning your compost exposes it to air, which will keep your compost pile aerobic. This encourages microbes to decompose the materials. It is recommended that you turn your compost weekly with a pitchfork, but if you miss a week or two your compost pile will be okay [8].

Keeping your compost pile moist is also important. You can maintain proper moisture by monitoring the amount of rain in your area and watering your compost during dry spells. If your compost pile starts to get too moist, simply add more brown material to absorb the excess moisture. 

Check out the following resources to learn more about composting at home:
  • Earth Easy: eartheasy.com/grow_compost.html 
  • Environmental Protection Agency: http://www.epa.gov/recycle/composting-home 
  • U Missouri: How to Build a Compost Bin: http://extension.missouri.edu/p/G6957
References
  1. “Food Waste in America,” Society of St. Andrew, accessed January 30, 2016, http://endhunger.org/food-waste/.
  2. Dana Gunders, “Wasted: How America is Losing Up to 40 Percent of Its Food from Farm to Fork to Landfill,” National Resources Defense Council, last modified August, 2012, http://www.nrdc.org/food/files/wasted-food-IP.pdf.
  3. “Agriculture,” Climate Institute, accessed January 30, 2016, http://www.climate.org/topics/agriculture.html.
  4. “Food Wastage Footprints,” FAO, accessed March 7, 2016, http://www.fao.org/fileadmin/templates/nr/sustainability_pathways/docs/Factsheet_FOO D-WASTAGE.pdf.
  5. “What is Ocean Acidification?,” National Oceanic and Atmospheric Administration, accessed January 30, 2016, http://www.pmel.noaa.gov/co2/story/What+is+Ocean+Acidification%3F
  6. “Food Wastage Footprints,” FAO, accessed March 7, 2016, http://www.fao.org/fileadmin/templates/nr/sustainability_pathways/docs/Factsheet_FOO D-WASTAGE.pdf.
  7. ​“Composting at Home,” United States Environmental Protection Agency, last updated April 8, 2016, https://www.epa.gov/recycle/composting-home.
  8. “Backyard Composting,” Eco-Cycle, accessed January 30, 2016, http://www.ecocycle.org/backyard-composting.​

about the Author:
​amanda terillo, ms, rd

.Amanda Terillo is a Registered Dietitian and Farmer living in Central Virginia. Early in her studies to become an RD she realized the disconnect between agriculture and nutrition. She pursued her passion and received her masters degree in Sustainable Food Systems from Green Mountain College in Vermont.  Currently she works on her family farm called Olive Branch Gardens which is a small diversified vegetable and biodynamic farm. In addition Amanda is author of   Kitchen Confidence:Improve your Health, Save Money, Waste Less which is about creating nutritious meals and reducing food waste at home. She has given several presentations on Environmental Nutrition to varied audiences throughout the years to bring awareness of the role that agriculture plays on in social and environmental health. Connect with Amanda Terillo @OliveBranchGardens. ​

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Global Hunger, Malnutrition, and Climate: How Are They Connected?

2/1/2021

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BY: SARA KUSHNER, MS CANDIDATE
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Climate change and global hunger are so intertwined that it is impossible to address one without considering the other. Extreme weather events – such as hurricanes, droughts, flash floods, and desertification – have doubled in the last 30 year [1]. These events can produce disastrous effects including food shortages, contaminated water, and economic instability[2], all of which contribute to hunger and malnutrition, literally and figuratively eroding hunger reduction efforts around the world.
 
Underpinning the relationship between hunger, malnutrition, and climate change is the fact that 80% of the world’s food insecure individuals live in areas that are prone to natural disasters [3]. The high occurrence of extreme weather events in these areas leads to a cycle of food insecurity that promotes malnutrition, and it is very difficult for impacted communities to reverse the cycle. According to World Food Program USA, the cycle of climate change-induced global hunger is as follows [4]:
  1. Disaster strikes. The individuals in areas that are prone to climate change events are often not able to adapt. When a disaster happens, the damage is severe and agonizing.
  2. Immediate effects. Disaster-stricken communities experience the destruction of farmland, crops, livestock, homes, and even human lives.
  3. Coping measures. Food prices increase as shortages occur. In an effort to deal with the devastating effects of the disaster, children are pulled from school, everyone gets less to eat, and families sell their assets in order to put food on the table.
  4. Food and nutrition crisis. The situation worsens as families are less and less able to afford food. Eventually, many families have no choice but to rely on public assistance.
  5. Long-term impacts. Malnutrition becomes an issue as food intake and dietary variety continue to decrease. Women are at the greatest risk of malnourishment, and children experience stunting and wasting.
  6. Another disaster strikes. These already fragile communities, whose members are still dealing with the effects of the previous disaster, are not able to cope with the next one. The situation becomes more dire with each subsequent climate change event, as people are so malnourished in their community yet lack the resources they would need to leave.
And so the hardships continue. Global temperatures are expected to continue rising over the next 30 years, producing more frequent and severe natural disasters. Reversing this trend will require cutting carbon emissions to zero, a feat that does not appear likely to occur without a coordinated, global effort. Elevated levels of carbon dioxide in the atmosphere have reduced the nutritional value of foods, inflaming the issue of global hunger and malnutrition. To complicate matters further, increasing food production, a necessary step in tackling the hunger crisis, will result in increased greenhouse gas emissions if done using current industrial farming methods [5].
 
The existence of climate-friendly, resilience-promoting farming techniques provides some hope that disaster-prone communities will one day be able to maintain food systems that produce enough food to eliminate malnutrition while withstanding future natural disasters. Regenerative agriculture is a method of farming that is not only more sustainable, but also works restore the natural resources that are used for food production [6]. It involves strategies such as no-till farming, cover cropping, and diversification, all of which enhance the nutrient density and overall health of the soil [6]. Healthy soil sequesters more carbon, which helps reduce climate change. Additionally, healthy soil is resilient soil. When drought or flooding occurs, healthy soil is able to recover faster, resulting in less food loss. And soil that is nutrient-dense grows more nutrient-dense food, which helps combat malnutrition.
 
Climate change, global hunger, and malnutrition are inextricably linked. To address one, we must address them all. Mitigating climate change by implementing regenerative agriculture farming methods is one strategy that can effectively address hunger and malnutrition, if done on a large enough scale. By working to reverse climate change, we increase the possibility of eradicating global hunger for good.
References:
  1. “UN Warns Climate Change Is Driving Global Hunger.” unfccc.int, September 12, 2018. https://unfccc.int/news/un-warns-climate-change-is-driving-global-hunger.
  2. Extreme Weather = Extreme Hunger. Accessed December 14, 2020. https://www.wfpusa.org/climate-change-infographic/.
  3. “This Is How Climate Change Causes Hunger in 6 Steps.” World Food Program USA, March 10, 2020. https://www.wfpusa.org/multimedia/infographic-resilience-to-climate-change-2018/.
  4. “Climate Change and Hunger.” World Food Program USA, October 28, 2020. https://www.wfpusa.org/explore/wfps-work/drivers-of-hunger/climate-change/.
  5. Taylor, David A., and Davide Bonazzi. “Tackling Climate Change and Global Hunger.” Hopkins Bloomberg Public Health Magazine, February 17, 2020. https://magazine.jhsph.edu/2020/tackling-climate-change-and-global-hunger.
  6. Project, The Climate Reality. “What Is Regenerative Agriculture?” Climate Reality, November 6, 2019. https://www.climaterealityproject.org/blog/what-regenerative-agriculture.
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about the Author:
sara kushner, ms candidate

Sara Kushner is an aspiring registered dietitian, currently working towards her Master of Science in Nutrition at Bastyr University. She is passionate about helping others achieve improved nutrition and she strives to promote positive changes in her local community. Sara is currently serving on the boards of the Greater Seattle Dietetic Association and the Hunger and Environmental Nutrition dietetic practice group. In the future, she hopes to continue her efforts to make the world of nutrition a better place by promoting sustainability among individuals, groups, and the environment.

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Top 5 Actions to Take (Today) to Reduce Your Carbon Footprint

1/22/2021

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BY: ALI WATSON, MD, RSN
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Climate change is a daunting reality.

The past six years have been the warmest on record. Most of this can be attributed to the excessive release of carbon dioxide into our atmosphere from industrial and human activities in the past several decades.

While warmer temperatures may not seem so bad from a surface level – climate change is very harmful and can negatively influence almost every aspect of life as we know it.
The good news is we have power to be resilient and overcome climate change through stronger advocacy and action. Here are five simple actions you can take today to reduce your carbon footprint and become a climate warrior!

1. ​Know Your Contribution.

Calculate your carbon footprint here. This neat tool developed by the Nature Conservancy will give you how many tons of carbon dioxide you generate per year and compare that to others in the United States. Knowledge is power. Knowing where you fall and where you can improve is a great first step in making small changes to a more eco-friendly lifestyle.

​2. Be Energy Efficient at Home.

Around 20 percent of US greenhouse gas emissions are tied to household consumption – largely from heating, cooling, and powering homes. From making simple changes in our habits at home, we can all collectively reduce these emissions greatly. Consider the following as simple first steps in making your household greener:
  • Turn off your lights and unplug electronics when not in use.
  • Exchange your lightbulbs for LED lights – which use up to 85 percent less energy than incandescent lights. 
  • Use less hot water. Turn your water heater down to 120  ͦF. This simple measure can save up to 550 pounds of carbon dioxide per year. Wash your clothes in cold water.
  • Reconsider the way you are heating and cooling you house. Using a programmable or smart thermostat can save anywhere between 10 – 30 percent on your energy bills. For those without a programmable or smart thermostat, try only cooling or heating your house at the lowest setting that is comfortable to you. The closer to outside temperatures, the less energy used in regulating your household temperature.
  • Purchase Energy Star product when you are in the market for new appliances. These are certified energy-efficient products.
  • Reduce the amount of water you are using. Try shortening the length of showers you take. Avoid leaving water running while brushing your teeth, washing your hands, or even when you are washing dishes.
  • Use renewable energy or offset your household carbon emissions. You can use this link to find renewable energy suppliers in your area, and for those without renewable energy suppliers, consider purchasing a carbon offset to reduce your overall impact.

​3. Fly Less and Drive Less.

Transportation is one of the greatest contributors to carbon emissions. For instance, New York Times reporter Tatiana Schlossberg calculated that one round-trip flight between New York City and California would generate approximately 20 percent of greenhouse gases an average car emits over a single year! As for driving, the EPA found that the typical passenger vehicle emits around 4.6 metric tons of carbon dioxide per year, which accounts for about 30 percent of the average American carbon footprint. The moral here is to try reducing your dependency on flying and driving when possible.
  • Try walking, biking, carpooling, or public transportation whenever available and safe.
  • When flying is unavoidable, consider purchasing an offset. These are small donations through certain airlines that go towards sustainability efforts. Here is an example of offsetting your flight through Delta Airlines.

4. reduce, reuse, recycle.

Reduce. Reuse. Recycle. A classic message, but nonetheless important since the average person generates around five pounds of trash per day. With all the trash we make, around only a third of this is recycled or composted. These three simple actions can minimize the emissions associated with energy needed to produce and transport new products, along with the disposal of waste and trash. Here are some quick suggestions to partake in all three!
  • Reduce.  Look for products that require and use less packaging. Purchase items in bulk whenever possible. Purchase with intention. This will help you avoid buying extra or unwanted items that may just be thrown out later. Go digital when paying bills, tracking receipts, and reading the daily news. This cuts back on the amount of paper products used.
  • Reuse.  Considering buying used or refurbished products instead of new. This includes electronics, furniture, and even clothes. Purchase and prioritize reusable products like grocery bags, coffee cups and water bottles, silverware, and towels to minimize the amount of disposable waste you generate on a daily basis.
  • Recycle.  See if your local trash service or landfill has a recycling option. Double check to know what products are recyclable in your area. Consider composting if possible. Some towns and cities have composting companies that will even come take care of your food scraps so you do not have to!

5. revitalize your plate.

5. Revitalize Your Plate. Prioritize plant-based foods over animal-based foods. While both have a place in our diet, research continues to reinforce eating more plant-based foods for both environmental and health reasons. Along with sprucing up the plate with more plant-based foods, reducing the amount of food we waste is another way to revitalize your plate. The United States Department of Agriculture (USDA) estimates we waste about 30 – 40 percent of food in the entire food supply. Most of this occurs at the retail and consumer levels. 
  • Start small and consider participating in Meatless Monday! This would simply mean going without any meat one day of the week. Consider preparing fun vegetarian meals on Monday night with family or friends to help encourage others to participate too.
  • Make your plate colorful. Add fruits, vegetables, and grains that represent the rainbow. This can be a unique way to try new foods while increasing the amount of plant-based options on your plate.
  • Buy food in bulk. This reduces the amount of packaging used to get food from the grocery store to your home.
  • Plan out your meals and keep an inventory of what you need to cut back on waste. Many of us usually throw away rotten vegetables because they were forgotten from a few weeks ago. Instead of spontaneously going shopping weekly for groceries, try to be more intentional around what you normally eat and plan accordingly.
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How Soil Health Impacts Our Food & Health: A Farmer & Public Health Practitioner's Take

1/20/2021

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BY: MARBURY JACOBS, MS, MPH
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As health and wellness professionals, we are often encouraged to think of food as medicine. Not only can food meet our basic needs, but it can also be used as a preventative and healing tool for health. As a farmer and public health practitioner, I want to encourage you to dig a little deeper. How can we in the health and nutrition sector, promote food choices that are not only healthier for us, but also healthier for the planet? I recommend starting from the ground up – beginning with soil.

Healthy soil is alive, fertile and productive! It is teeming with beneficial microbial and insect life, often invisible to the naked eye. Healthy soil has good tilth, encouraging a balance between water moisture retention and proper drainage for plant root systems. Healthy soil can even help to mitigate climate change by serving as a carbon sink. Healthy plants have stronger immune systems, providing better natural resistance to disease and pest pressures. Healthy plants are also more resilient, allowing them to better adapt to extreme weather events, as well as short and long-term changes to their climate. Perhaps most importantly, healthy plants are even more nourishing thanks to their increased nutrient density.

On the other hand, unhealthy soil is essentially dead - void of minerals, nutrients and microbial life. Poor soil health results in weak plants that lack strong immune systems, which then require farmers to utilize chemical pesticides, fertilizers and herbicides -further depleting the soil and damaging the plants.

As farmers attempt to produce more and more food on the same amount of land each year, it is imperative that they prioritize soil health. Without healthy soil, farmers often resort to short-sighted quick fixes to ramp up production. Between the use of chemical-based solutions,intense soil tillage and wasteful irrigation practices, the health of the soil and environment largely ignored. 

Luckily, many farmers have learned that by improving the health of their soil through ecologically sustainable and regenerative practices, they can actually increase their yields and grow healthier crops, leading to higher nutrient content. As a consumer, you can help support and promote farms and businesses that prioritize the health of their soil, which ultimately benefits you. It is important to understand the various labels (USDA Certified Organic, Non-GMO, Certified Naturally Grown, etc.) and aggressive marketing techniques that influence your shopping behavior.  It is important to be familiar with the farming practices they reference, as these labels can sometimes be deceptive. Many of these certifications still allow for practices that deplete the soil without regenerating it for the following season. 

Poet, farmer and environmentalist Wendell Berry famously wrote, “What we do to the land, we do to ourselves”. Sustainable agriculture is a major public health priority throughout the world. In the United States, agriculture accounts for 7 percent of greenhouse gas emissions- but it also has the opportunity to reduce and offset emissions. Not only must we ensure we can feed our friends and neighbors, but also to ensure we are growing food in a manner that supports life for generations to come by serving as responsible stewards of the land. It’s difficult to feel a personal connection to the food you purchase at a grocery store - much less to the actual farm on which it was actually grown. However, as a consumer, it is crucial to seek out information regarding farming practices in order to play an active role in mitigating climate change and protecting human health.

I recommend committing yourself to regularly attending your local farmers market. It is the best way to thoroughly understand how your food is grown, and who grows it for you. Most local farmers are proud to tell you about their growing practices.  Although they may not have any of the expensive marketing labels mentioned above, you might learn that their farming practices align with or even exceed those required for certification. At my farm, The Garden Farmacy, located outside of Jackson, Mississippi, we use the following terms to describe our soil-regenerating farming practices:
  • Chemical free
  • Beyond organic
  • Minimal till
  • Regenerative and resilient
  • Low input
  • Natural scale
  • Nature positive
  • Sustainable

As a health and nutrition professional, you want to provide the most helpful and accurate information possible. While you may not be a farmer or gardener, there are plenty of reasons why you should care about soil health and supporting regenerative farming practices. Not only are plants grown in healthy soil better for the environment, but they are  also better for you.

​
Sources:

[1] The Many Benefits of Healthy Soil. The NM Healthy Soil Working Group. https://www.nmhealthysoil.org/benefits/. Accessed January 2021.

[2] Agriculture, Climate Change and Carbon Sequestration. ATTRA—National Sustainable AgricultureInformation Service. https://www.nrcs.usda.gov/Internet/FSE_DOCUMENTS/nrcs141p2_002437.pdf. Published 2009.
[3] Healthy Soils Produce Healthy Crops. Sustainable Agriculture Research and Education. https://www.sare.org/publications/manage-insects-on-your-farm/managing-soils-to-minimize-crop-pests/healthy-soils-produce-healthy-crops/. Accessed January 2021.

[4] Nutrient Density. Rodale Institute. https://rodaleinstitute.org/why-organic/issues-and-priorities/nutrient-density/. Accessed January 2021. 

[5] Wallenstein, M. To restore our soils, feed the microbes. Published July 27, 2017. https://theconversation.com/to-restore-our-soils-feed-the-microbes-79616. Accessed January 2021.

[6] Why Regenerative Agriculture? Regeneration International. https://regenerationinternational.org/why-regenerative-agriculture/. Accessed January 2021.

[7] Inventory of U.S. Greenhouse Gas Emissions and Sinks, 1990-2016. United States Environmental Protection Agency.  
https://www.epa.gov/sites/production/files/2018-01/documents/2018_complete_report.pdf. Published April 2018.

[8] Innovative Policy Solutions to Global Climate Change - Agriculture’s Role in Addressing Climate Change. Pew Center on Global Climate Change. https://www.c2es.org/site/assets/uploads/2001/10/policy_inbrief_ag.pdf. Accessed January 2021.
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about the Author
​marbury jacobs, ms, mph

Marbury Jacobs, MS, MPH, first learned the basics of farming as an apprentice on organic vegetable and flower farms in Massachusetts and New York. Through those apprenticeships, she became more and more interested in promoting food production in a manner that benefits both the agricultural system and the natural ecosystem of the landscape. That goal led her to dual Masters degrees in Public Health and Agriculture, Food & the Environment from Tufts University. Upon graduation, Marbury joined her partner, Taylor Yowell, to co-manage The Garden Farmacy, their six-acre chemical-free farm outside of Jackson, Mississippi. She loves the long growing season in Mississippi, which affords ample time for innovation and creativity around sustainability in the gardens!

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5 ways to tackle food waste in the kitchen

1/8/2021

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BY: SYDNEY BURTON
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Admit it, you know the feeling.

The work or school week has finally come to a close. You’re exhausted, hungry, and want nothing more than to curl up on the couch and watch the next episode of your favorite show while enjoying a warm, effortless meal. Hoping a lavish five-course dinner will magically appear if searched for hard enough, you complete the iconic fridge and pantry scan . . . several times. To no avail, you’re left with the same unappealing leftovers, slimy produce, and stale snacks. By now, the sun has set and you’ve traded in your slacks for sweatpants; a trip to the store accompanied by meal preparation is out of the question. With options dwindling and Netflix calling your name, you either:
  1. Settle for those old, bland leftovers that may or may not leave you facing undesirable consequences in a few hours—yuck.
  2. Resort to ordering over-priced takeout that arrives cold and well past the expected delivery time.
  3. Forego dinner altogether, waking up the next morning more lethargic and hangry than the night before.
If, unlike most of us, you’ve never found yourself in a similar (or identical, no judgment here) scenario, congrats—you likely have a personal chef, still live with your mother, or just simply have your life together. Regardless of your situation or the state of your kitchen, we could all stand to reduce our food waste contribution. And, if helping preserve the health of our environment and its inhabitants isn’t incentive enough, the time, money, and effort the following tips save will surely pique your interest. So, let’s get to it!

1. Stick to Staples.

Filling your grocery cart with fruits, vegetables, whole grains, and lean proteins opens the door to endless possibilities in the kitchen. Let’s be honest, a bunch of spinach or can of chickpeas is far more versatile than a bag of chips or box of frozen pizza (not to mention more nutritious and cost-effective). Purchasing versatile items allows for more variety and increases the likelihood that you’ll utilize the product.

2. Use What You’ve GoT.

Piecing together items you’ve already purchased is sure to leave your garbage can empty and tummy full. We all have those items that are shoved to the back of the shelf and left to camp out until they reach their expiration date. Delay your next trip to the store by putting those neglected foods to use!

3. Think Before You Toss.

Food waste accumulates for a variety of reasons. For instance, after purchasing those lovely staple wholefoods, you’ll find yourself with heaps of produce peels, rinds, stems, and seeds. Though inedible, these food remnants are considered waste if their final resting place is the landfill. Consider ways to repurpose each item, like composting plant scraps or sprinkling coffee grounds in the pot of a houseplant.

4. befriend your freezer.

Just can’t seem to polish off your fresh produce before it goes bad? Take a trip down the frozen section of the grocery store next time. With a longer shelf life, you won’t find yourself tossing punnets of moldy blueberries (and money) out each week! Similarly, if items or leftovers are losing freshness, freeze them to extend their life.

5. spread the wealth.

Just as fruit and vegetable scraps can be considered food waste, so can eating beyond your means. Suppose you stuck to the staples, which included adding a bundle of bananas to your shopping cart, but by the end of the week you’re left with several brown ones. Continuing the waste reduction efforts, you freeze some to add to smoothies and make banana bread with the rest—composting the peels of course ;) After deciding you can’t possibly finish the entire loaf yourself before it spoils, you spread the wealth by offering up slices to neighbors, friends, or family.

about the Author:
sydney burton

Sydney is in her second year of studying dietetics at Kansas State University and is also pursuing a secondary major in Natural Resources and Environmental Sciences. She is also a student member of the Academy of Nutrition and Dietetics and K-State Cross Country and Track Team. Outside of studying and running, you can find her experimenting in the kitchen, thrift shopping, lost somewhere on a bike ride, or reading a good book on the porch. Passionate about food, nature, and health, Sydney hopes to use her education and writing to connect with others and inspire change.

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Nutrition Professionals as Environmental Stewards and Climate Champions

1/4/2021

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BY: MARY PURDY, MS, RDN, INTEGRATIVE ECO-DIETITIAN
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THE CLIMATE CRISIS IS HAPPENING NOW

The climate crisis is in full force and yet, our greenhouse gas emissions continue to rise. Experts predict this will likely make our planet uninhabitable by the end of the century and contribute to numerous environmental disasters, in addition to food and water shortages well before then if action is not taken [1]. Global  warming  has already had many negative health repercussions, not only  by increasing the incidence and spread of diseases like malaria and dengue fever in developing countries, but by contributing to many of the chronic conditions we as practitioners see on a regular basis, in developed areas like the United States such as respiratory, cardiovascular and heat-related health issues.  Additionally, experts claim that these kinds of chronic health issues have been associated with poorer outcomes of COVID, creating further urgency around the need to make significant changes [2].
 
Climate change also threatens our food system which ultimately means it threatens our survival.  In their Special Report on Climate Change and Land released in 2019, the Intergovernmental Panel on Climate Change warned that extreme weather events like drought, flood and fires are resulting in reduced crop yields, increased pests, less arable land and soil that is not only less healthy but less resilient to natural and unnatural disasters.   If global warming is to be kept below the goal set by the Paris Agreement of 2 degrees Celsius, greenhouse gas emissions need to be at zero by mid-century [3].  But there’s hope!  Food is a critical component in the fight against climate change.  Did someone say “food”? Yes. And where food is, dietitians and other nutrition professionals are. Or, we need to be, especially as it relates to the rapidly changing climate. 
 
Many individuals have sought to reduce their carbon footprint by driving or flying less, recycling more, taking shorter showers, buying eco-friendly products, using different light bulbs, and perhaps by participating in political actions targeting the fossil fuel industry. What is not commonly known is that around 30% of our greenhouse gas emissions come from our global food system [4].  Additionally, our food system is one of largest drivers of biodiversity loss and ocean acidification, which further exacerbate the climate crisis by reducing the earth’s ability to sequester carbon from the atmosphere. It’s imperative that nutrition professionals and healthcare practitioners are a part of creating a sustainable, resilient and regenerative food system that is  aligned with the Paris Agreement and UN Sustainable Development Goals. How we grow, harvest, transport, process, produce, package, distribute, consume and waste food is a major part of the climate problem.  But good news!  It may also be part of the solution.

nutrition professionals have a substantial role to play

Specifically, as nutrition professionals and practitioners, we have a tremendous role to play. Addressing climate change, takes a holistic approach both in understanding the contributing factors and finding  the potential solutions.  As systems thinkers, we understand what it means to seek out and tackle those root causes, connect dots, and work to restore balance in a disrupted and dysfunctional system.  We have a keen understanding of the interplay of the numerous components that determine a person’s wellness picture.  The food system, like the human body,  is also a series of interacting components all of which have an impact on the health of that food system and ultimately the planet.   Effectively addressing the crisis means looking at  all the contributing factors that have created a dysfunctional food system. It also means considering the many sectors that this system affects from the health of humans and environmental ecosystems, farmworkers and undermines cultural practices and fuels racism.   and and understanding how to make impactful shifts that have exponential positive effects.
 
Additionally, many of us see nature as a healing force and an integral part of therapeutic lifestyle interventions for numerous health issues, so we may already be incorporating discussions of the environment in our patient and client interactions.   Lastly, we work to prevent disease with food and lifestyle as medicine approaches that can potentially reduce the need for additional healthcare, purported to be responsible for around 9% of greenhouse gases [5].
 
So where does one begin? You may have heard the buzz word “sustainable” in relationship to diets and the food system, and yet many argue that the current system is not anything that we would want to sustain.   Industrial agricultural practices have had a devastating effect on the health of our soil, harming  this underground ecosystem which helps bring nutritional value to the very foods we are recommending. The goal now is to bring resilience and regeneration to the system as it faces more challenges with extreme weather patterns wreaking havoc on the land, and with COVID further revealing the immense disparities and lack of equity apparent in communities of color and indigenous populations in terms of both environment-related health repercussions and food access [6].  We need to work towards a food system that “conserves and renews natural resources, advances social justice and animal welfare, builds community wealth, and fulfills the food and nutrition needs of all eaters now and in the future" [7]. Below are three key ways for dietitians to take an active role.

1. Advocate for more plant-based foods and less meat consumption and production.

One of the largest contributors to greenhouse gases in our food system is our current industrial animal agriculture system. Animal products like beef and dairy contribute to around 15% of global greenhouse gases which is more than the entire transportation sector [8].  This is attributed to:
​
  1. ​​Massive deforestation to raise both cattle and grow the crops that feed them, which releases carbon dioxide into the atmosphere.
  2. The chemical inputs into the land, like fertilizer which produces another greenhouse gas, nitrous oxide.
  3. The burped-up byproducts of cattle digestion that emit massive amounts of methane, a greenhouse gas that is far stronger and traps heat much more so than Co2. 

Interestingly enough, globally, the supply of red meat is at 568% of what the population needs for a healthy diet.   Yet, we fall short of meeting the recommended amounts of fruits and vegetables as well as the beans, grains, nuts and seeds that  are produced using lower energy-intensive systems and far fewer resources [9].  While there is, of course an important place in our food system for humane and sustainable animal agriculture [10], one of the biggest changes we can help individuals, communities and institutions make is to promote a more plant-based diet. Whether this is in one on one counseling, efforts made in a hospital or cafeteria food service setting, in the planning for an in-person conference or event or working with large food brands and companies, dietitians can change the conversation. Unfortunately, the argument for meat reduction isn’t as simple as individuals substituting a burger for a veggie patty a few times a week.  As dietitians, we need to also be working with and demanding that food service companies like Compass, Sodexo and Aramark make their offerings more climate friendly. These organizations are providing much of the food for millions of individuals at universities, colleges, stadiums and hospitals.   Reducing the purchasing of red meat by 30 percent would be the equivalent of taking a million cars off the roads over 10 years [11].  We also need a major systemic overhaul of the US government’s role, that would include subsidizing different foods and changing public policy. While it’s clear that agribusinesses need to be shouldering much of the responsibility of greenhouse gas emissions, we also know from watching numerous movements, consumer demand has and can participate in driving system change. Multiply these kinds of consumer and institutional decisions and purchases by 10 thousand (or even 10 million) and the food industry is going to take notice.  We may not do all the convincing. There has been a growing interest from consumers in purchasing foods with lower environmental impact [12].

2. Encourage and promote regenerative agriculture and agroecological practices.  ​

Regenerative Agriculture goes beyond “organic” in that  it actively focuses on improving upon the health of the system and is both working in harmony with nature as well as supporting farmer and animal welfare. Soil is also key here. We know that when the soil is healthier, the humans who eat food grown in that soil are healthier.  But soil is so much more than that.  It can act as both a “carbon sink”, that is, holding carbon in the ground instead of its entering into the atmosphere, and as a water filter. Because of current industrial agricultural practices, soil has been degraded and its carbon holding potential compromised [13]. Healthy soil not only increases nutrient status and bolsters plant resistance to disease, but is more resilient to the effects of extreme weather events and promotes biodiversity which makes the land less susceptible to pathogens.  Agroecology takes it a step further in that it brings in both a respect for food culture and food governance by local populations and indigenous peoples [14].  Not only is this key for helping to promote racial justice which is intricately intertwined with climate justice, but we also have much to learn from the farming practices of indigenous  peoples who may be able to offer  invaluable support and wisdom through this crisis.
 
 As dietitians, we can not only advocate for shopping at local farmers markets for those who are lucky enough to have access to them, but  we can be working with restaurants, chefs and institutions to include more locally and regeneratively grown foods as part of their food sourcing.   In fact, we are perfectly positioned to solidify the argument that these eco-friendlier practices also foster human health. We can work to amplify the voices of indigenous and black farmers and be involved in the world of policy as well, working to ensure that the USDA  and our dietary guidelines consider the potential benefits of promoting these kinds of agricultural practices as well as the risks of maintaining the system as is [15].

3. ​Work to reduce food loss and waste.

This might be the action we can champion that will have the least amount of friction, since it may not pose the same challenges as does changing dietary habits or having access to certain foods.  Food loss and waste is significant worldwide. When food decomposes in landfills, it generates substantial quantities of methane, which, as mentioned above is more potent than carbon dioxide.   On average we waste around 30-40% of the food currently produced (about 1200 calories/person) which accounts for approximately 8% of total greenhouse gas emissions. The peach never makes it off the tree, farmers can’t sell eggplant with an extra nose, many of us allow groceries and prepared foods to rot in our refrigerators, restaurants discard plates of unfinished hash browns, and numerous institutional facilities throw out tons of food yearly.  In fact, if all the world’s food losses and waste were represented as a country, that “country” would be the third highest greenhouse gas emitter, after China and the US [16].    Yes, composting is an option, but all the energy and resources that went into creating that wasted food don’t just disappear and must be factored in.  Again, nutrition professionals can be educators and allies here, not only in our ability to get creative about how to turn borderline produce into delicious meals,  but to advise around the “best by” labels, design composting programs, and offer guidance around conservative purchasing practices.

AS A COLLECTIVE, LET'S SEIZE THIS OPPORTUNITY TO MAKE AN IMPACT.

The intersection of the food system, the environment and human health is nothing short of complex, but as experts in the food and nutrition space, we have an incredible opportunity (and obligation) to be trailblazers in the fight around climate change.   No matter what sector of the nutrition field we work in, we can exert our influence in many areas, from individual and institutional food consumption to national level food policy. Whether we work with what’s being eaten, how it’s being grown or how it’s being disposed of, we can make a difference.  If you write, speak publicly or have an online platform, you can use it to educate on and promote these ideas and to make plant based food look as delicious as humanly possible.  If you are in academia, you can incorporate issues of sustainability and regenerative agriculture into any and all aspects of your curriculum.  Again, as systems thinkers and those with a vested interest in human wellness, we cannot separate a healthy foods system from a healthy biological or eco-system. The good news is that the foods that are healthy for humans are usually those that have a lighter environmental footprint [17].  It appears that once again, food is not only medicine for the person, but for the planet and nutrition professionals are leading the charge.
References
  1. Global Warming and Life on Earth. Center for Biological Diversity website.    https://www.biologicaldiversity.org/programs/climate_law_institute/global_warming_and_life_on_earth/index.html   Accessed August, 2020.
  2. People with Certain Medical Conditions. Center for Disease Control and Prevention Website. https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-with-medical-conditions.html. Updated Sept 11, 2020.  Accessed September 14th, 2020.
  3. AR5 Synthesis Report: Climate Change 2014–Impacts, Adaptation and Vulnerability: Regional Aspects. Intergovernmental Panel on Climate Change Website. https://www.ipcc.ch/report/ar5/wg2/ Published, 2014. Accessed August, 2020.
  4. Vermeulen SJ, Campbell BM, & Ingram JS. Climate change and food systems. Annual Review of Environment and Resources 2012 37:1, 195-222. https://www.annualreviews.org/doi/pdf/10.1146/annurev-environ-020411-130608
  5. Francis, D et al. How healthcare can help heal communities and the planet. BMJ 2019; 365 doi: https://doi.org/10.1136/bmj.l2398 (Published 17 June 2019)
  6. Kirby, T. Evidence mounts on the disproportionate effect of COVID-19 on ethnic minorities. The Lancet Respiratory Medicine. VOLUME 8, ISSUE 6, P547-548, JUNE 01, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7211498/
  7. Tagtow A, Robien K, Bergquist E, et al. Academy of Nutrition and Dietetics: Standards of professional performance for Registered Dietitian Nutritionists (Competent, Proficient, and Expert) in Sustainable, Resilient, and Healthy Food and Water Systems. J Acad Nutr Diet. 2014;114(3):475-488.e24. doi:10.1016/j.jand.2013.11.011
  8. Gerber PJ, Steinfeld, Henderson B, et al. Tackling climate change through livestock – A global assessment of emissions and mitigation opportunities. Food and Agriculture Organization of the United Nations (FAO), Rome. 2013.  http://www.fao.org/3/a-i3437e.pdf
  9. Krishna Bahadur KC, Dias GM, Veramani A, Swanton CJ, Fraser D, et al. When too much isn’t enough: Does current food production meet global nutritional needs? PLOS ONE 2018 13(10): e0205683.  https://doi.org/10.1371/journal.pone.0205683
  10. Hamerschlag K. Less and Better Meat is Key for a Healthier Planet . Friends of the Earth. https://foe.org/less-better-meat-key-healthier-planet/. Published August 29, 2018. Accessed June 12, 2020.
  11. Bergen, Sujatha. Food Service Companies Must Act Following New Climate Report. National Resources Defense Council Website. Published August 9th, 2019.  https://www.nrdc.org/experts/food-service-companies-must-act-following-new-climate-report Accessed. August 2020
  12. Fromm, J. How Sustainable Food Brands Can Appeal to Today's Most Influential Consumers.  Forbes Website. Published February 2018.  https://www.forbes.com/sites/jefffromm/2018/02/02/how-sustainable-food-brands-can-appeal-to-todays-most-influential-consumers/#c02c28e22103  Accessed August 2020.
  13. Hamburg, S.P., Vadeboncoeur, M.A., Johnson, C.E. et al. Losses of mineral soil carbon largely offset biomass accumulation 15 years after whole-tree harvest in a northern hardwood forest. Biogeochemistry 2019;144, 1–14
  14. Overview: Agroecology Knowledge Hub. Food and Agriculture Organization of the United Nations Website. http://www.fao.org/agroecology/overview/en/. Published 2020. Accessed June 11, 2020. 
  15. Diets for a Better Future. Eat Forum Website. Published 2020. https://eatforum.org/knowledge/diets-for-a-better-future/ Accessed August 2020.
  16. Food Wastage Footprint: Impacts on Natural Resources. Summary Report. Food and Agriculture Organization of the United Nations Website. Published 2013.  Accessed August 2020. http://www.fao.org/3/i3347e/i3347e.pdf 
  17. Sabaté J, Soret S. Sustainability of plant-based diets: back to the future. Am J Clin Nutr. 2014; 100 Suppl 1:476S-482S. 
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about the Author:
​mary purdy, ms, rdn, integrative eco-dietitian

Mary Purdy, MS, RDN is an Integrative Eco-Dietitian with a Master's Degree from Bastyr University where she is currently adjunct faculty. She has been in clinical practice for over 12 years using a personalized medicine and functional nutrition approach. She has given over 100 nutrition workshops and webinars, speaks regularly at nutrition conferences and was the keynote speaker at Bastyr University’s Commencement Ceremony 2019. Additionally, she hosts the podcast “The Nutrition Show”, authored the books “Serving the Broccoli Gods" and "The Microbiome Diet Reset ", and is a consultant around creating a sustainable and resilient food system that supports our environment and helps to mitigate climate change. She's the proud recipient of DIFM's 2020 Excellence in Practice Award. Her website is www.marypurdy.co 

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Your First Ever (and Maybe Favorite) Jackfruit Recipe: Pulled Jackfruit Tortilla Soup

1/3/2021

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BY: AYTEN SALAHI, MS
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Jackfruit is having its moment in the spotlight - and for good reason. With the right amount of moisture and seasoning, young jackfruit can make for a delicious, fiber-rich, plant-based swap for shredded beef, pork, or chicken. But there's much, much more to the story of jackfruit.

This enormous, oblong, and versatile fruit has been consumed in tropical regions around the world for millennia before making its way to the US just recently as a trendy household item. It is native to southwest India and has spread throughout the region to grow abundantly in Indonesia, Malaysia, Thailand, the Philippines, and beyond. Eaten ripe and raw, it has a mild sweet taste like pineapple; cooked and unripe, it has a starchier, potato-like consistency and a neutral taste that easily absorbs surrounding flavors and seasonings.

Beyond its uniquely adaptable flavor profile, jackfruit is also becoming known as one of the most sustainable tree-borne fruits in the world, particularly in the context of the looming climate crisis. One jackfruit tree can produce up to three tons of fruit, and as one of the largest tree-borne fruits out there, this equates to a lot of fruit! (Seriously, an adult jackfruit can grow to be one hundred pounds and up to three feet long.) It grows easily and abundantly in tropical climates and is known for its resilience in the face of extreme heat, drought, and common pests, potentially due to its thick, fleshy exterior. But because jackfruit grows so plentifully in tropical climates and has such a thick, bumpy exterior (and a mildly unpleasant smell during processing), one study reports that nearly three-quarters of the annual yield of jackfruit in India goes to waste every year, leaving a massive window of opportunity to jackfruit processors to reduce food waste while providing an affordable food option to the masses. 

The nutrient profile of jackfruit makes it even more enticing. In Bali, jackfruit is considered a healing and almost medicinal fruit, particularly to ease digestive upset. A nutrient analysis of one cup alone of cleaned, sliced jackfruit shows us just how nutrient-packed this sustainable fruit can be:


  • Calories: 155
  • Carbs: 40 grams
  • Protein: 3 grams
  • Fiber: 3 grams
  • Vitamin A: 10% of the RDI
  • Vitamin C: 18% of the RDI
  • Riboflavin: 11% of the RDI
  • Magnesium: 15% of the RDI
  • Potassium: 14% of the RDI
  • Copper: 15% of the RDI
  • Manganese: 16% of the RDI

A climate-resilient, nutritious fruit that shreds like pulled meat and grows abundantly in spite of drought and pests? It's no wonder that jackfruit has been hailed as a miracle fruit.

You can find fresh jackfruit in some speciality stores (raw, ripe is my favorite way to eat it!), but if you're looking to swap shredded meat for jackfruit at your next taco night, go for the 20-ounce canned young jackfruit instead. Rinse, drain, shred and properly season at least one can to see how you like it.

Here's a recipe you can try for your very first jackfruit experience - one of my personal favorites.


Yield: 10 servings (1 cup each)

Ingredients:​
  • 1.5 cups dried chickpeas, canned or soaked overnight (>8h)
  • 3 tbsp olive oil
  • 1 large yellow onion, chopped
  • ½ orange bell pepper, chopped
  • 1 cup butternut squash, cubed
  • 1 cup sweet potato, shredded
  • 2 jalapenos or hatch chilis, seeded, diced
  • 4 tbsp Trader Joe’s “Everything but the Elote” Seasoning (or combine 1 tbsp ground cumin, 2 tbsp chili powder, ¼ tbsp coriander, ¾ tsp salt, fresh ground black pepper)
  • ¼ tsp dried oregano
  • ½ tsp smoked paprika
  • ¼ tsp cayenne pepper
  • 2 cans young jackfruit (strained, rinsed, shredded)
  • 1 cup frozen corn
  • 2 cups vegetable broth (or chicken broth for added protein)
  • Garnish: cilantro, avocado, tortilla chips, nutritional yeast, lime juice

Equipment: Instant Pot preferred (or pressure cooker, or stovetop), blender

Instructions:
  1. If using dry chickpeas, cover dry chickpeas with 4 cups of water and soak overnight in the fridge (or for 8-10 hours).
  2. On the day of cooking, heat olive oil in a large pot (or Instant Pot on “Saute” setting). Add onions, jalapenos, and bell peppers until fragrant and onions are translucent. Add all spices and mix well. Add squash, sweet potato, corn, and half of chickpeas. Mix well and let the mixture cook for 5-10 minutes, or until mixture begins to cook down. Add strained and shredded jackfruit and vegetable broth. Mix well, add more seasoning as needed, and cover. If using a stovetop, simmer the chili mixture over medium heat for 3 hours. If using an Instant Pot or pressure cooker, cook on high pressure for 1 hour.
  3. After cook time is complete, add remaining uncooked chickpeas to a blender with 3 cups of cooked liquid broth and any remaining squash chunks taken directly from the cooked mixture. Blend well and slowly stir back into chili mixture for a smooth and creamy final product. You may opt to blend the corn into broth as well for a smoother texture throughout.
  4. Top with cilantro, avocado slices, fresh jalapenos, nutritional yeast, lime, tortilla chips, and your favorite hot sauce - mine is a Rwandan chili oil called akabanga (please try one day).

Let us know what you think of your first jackfruit experience and feel free to share any additional tips, tricks, and recipes for prep in the comments!

about the Author

Ayten Salahi, M.S. is a researcher, food policy advocate, and nutrition educator on a mission to heal people and the planet through food. As the first-generation daughter of Turkish-Cypriot immigrants, Ayten learned at a young age to view food as a tool for healing, compassion, and unity, and she has committed her career to using food as a vehicle for change. Ayten founded the Planetary Health Collective to engage the larger food and nutrition community in the fight against climate change, under the ethos that all individuals have unique skills to contribute to the fight. She completed her Master's at the Tufts Friedman School of Nutrition Science and Policy, where she specialized in Nutrition Interventions: Design, Operation, and Management. She also completed a Didactic Program in Dietetics at Simmons University and will complete her Dietetic Internship at Massachusetts General Hospital in 2021. Ayten has worked with the Tufts Food Aid Quality Review and USAID Office of Food for Peace to co-author report on improving the efficiency and effectiveness of international nutrition assistance research, and has foundational researching training on mind-gut pathologies from the Duke University Medical Center. She is a member of the Hunger and Environmental Nutrition Dietetic Practice Group with the Academy of Nutrition and Dietetics (AND), co-founder of the Friedman Food Policy Action Council, and Founder and CEO of the Planetary Nutritionist. Connect with Ayten on Instagram at @planetary.nutritionist or at www.planetarynutritionist.com. ​

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Plant-Based Swaps For Cozy Winter Classics

12/23/2020

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BY: AYTEN SALAHI, MS
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It’s officially the holiday season, and if you’ve been cooped up at home for most of the year, you might be looking for some delicious, nutritious alternatives to your favorite holiday comfort foods. How? More plants.
 
Compared to omnivorous diets, healthful plant-based diets containing primarily vegetables, leafy greens, whole grains, fruit, nuts, seeds, beans, legumes, and unsaturated plant oils have been shown to confer beneficial effects for weight management, metabolism, heart health, and systemic inflammation over time. And don’t worry – you don’t need to go vegan to reap the rewards. Mediterranean style diets that emphasize plants, whole grains, olive oil, low-fat dairy, and fish show similar benefits. The key in both cases: eating mostly plants, most of the time, over time. 
 
Making the switch to a more plant-powered diet is a lifestyle change that begins with one knockout meal and carries on for the long run. Start the new year – and the years to come – on a nutritious note by impressing your loved ones with plant-based swaps to holiday classics that still hit the spot. Here are a couple options to start.

  • Use soy milk in place of high fat dairy. Creamy, slightly sweet, and rich in protein and omega-3 fatty acids, soy milk makes for an excellent dairy alternative for the newbie plant-based eater. Instead of leaning on egg yolks, heavy whipping cream, and granulated sugar for your eggnog this holiday season, try swapping in unsweetened soy milk with a can of light coconut cream and monk fruit sweetener for a Creamy Vegan Eggnog.
 
  • Swap chicken breast for marinated tofu in a few dishes. Not ready to fully give up chicken? You don’t have to! Find ways to alternate your favorite chicken recipe with marinated baked tofu instead. You can find pre-baked tofu in most grocery stores, which will cut down significantly on your cook time and add a healthful, plant-based protein source, rich in healthy oils, to your dish. Add cubed baked tofu to these Mini Plant-Based Pot Pies for protein-packed personal pot pies in under 60 minutes.
 
  • Give jackfruit a try in place of shredded meat. Say what? A high-fiber, low calorie fruit with a neutral flavor and meaty texture, that shreds like pulled meat? Yup. With the right amount of moisture and seasoning, jackfruit can make for an excellent plant-based swap to shredded meat. Swap chicken thighs for jackfruit in this spicy, warming, White Chicken Chili for a plant-powered dish that looks and feels you’re your favorite shredded chicken tortilla soup.
 

References
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Medawar E, Huhn S, Villringer A, Veronica Witte A. The effects of plant-based diets on the body and the brain: a systematic review. Transl Psychiatry. 2019 Sep 12;9(1):226. doi: 10.1038/s41398-019-0552-0. PMID: 31515473; PMCID: PMC6742661.
 
Sofi F, Macchi C, Abbate R, Gensini GF, Casini A. Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score. Public Health Nutr. 2014 Dec;17(12):2769-82. doi: 10.1017/S1368980013003169. Epub 2013 Nov 29. PMID: 24476641.
 
Turner-McGrievy G, Harris M. Key elements of plant-based diets associated with reduced risk of metabolic syndrome. Curr Diab Rep. 2014;14(9):524. doi: 10.1007/s11892-014-0524-y. PMID: 25084991.
 
Yokoyama Y, Levin SM, Barnard ND. Association between plant-based diets and plasma lipids: a systematic review and meta-analysis. Nutr Rev. 2017 Sep 1;75(9):683-698. doi: 10.1093/nutrit/nux030. PMID: 28938794; PMCID: PMC5914369.


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about the Author:
ayten salahi, ms

Ayten Salahi, M.S. is a researcher, food policy advocate, and nutrition educator on a mission to heal people and the planet through food. As the first-generation daughter of Turkish-Cypriot immigrants, Ayten learned at a young age to view food as a tool for healing, compassion, and unity, and she has committed her career to using food as a vehicle for change. Ayten founded the Planetary Health Collective to engage the larger food and nutrition community in the fight against climate change, under the ethos that all individuals have unique skills to contribute to the fight. She completed her Master's at the Tufts Friedman School of Nutrition Science and Policy, where she specialized in Nutrition Interventions: Design, Operation, and Management. She also completed a Didactic Program in Dietetics at Simmons University and will complete her Dietetic Internship at Massachusetts General Hospital in 2021. Ayten has worked with the Tufts Food Aid Quality Review and USAID Office of Food for Peace to co-author report on improving the efficiency and effectiveness of international nutrition assistance research, and has foundational researching training on mind-gut pathologies from the Duke University Medical Center. She is a member of the Hunger and Environmental Nutrition Dietetic Practice Group with the Academy of Nutrition and Dietetics (AND), co-founder of the Friedman Food Policy Action Council, and Founder and CEO of the Planetary Nutritionist. Connect with Ayten on Instagram at @planetary.nutritionist or at www.planetarynutritionist.com. 

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