Sustainability

 By Dana Lemke

    News articles have touted that going vegan could be the single biggest way to reduce environmental impact on the earth (Petter, 2020). The belief is that by decreasing consumption of meats and animal products can decrease an individual’s carbon footprint from food by up to 73% (Petter, 2020). I was curious what scientific research is being conducted to verify these statements. The following results are what I have found in research and what I am able to conclude. A study demonstrated that analyzing dietary choices rich in vegetables i.e., vegan, vegetarian, etc. to diets rich in meat the overall environmental profile was improved looking at the vegetable diets (Gonzalez-Garcia, 2018). The estimation of both the carbon footprint and nutritional quality scores couldn’t be specifically calculated because of limiting factors within this study (Gonzalez-Garcia, 2018). They did see a decrease in these values which supports the ideology that carbon footprints can decrease if a plant-based diet is followed. Further research suggests that the foods suggested on the food pyramid to be consumed most frequently are those that are exerting less of an environmental impact (Ruini, 2015). These results are depicted in the figure below. The environmental needs to produce meats for consumption are higher than those to produce vegetables. These would support the overall hypothesis that following a more plant-based diet is more sustainable overall. Concluding, research is just beginning for the topic of sustainability so further investigation is still needed to further understand the relationship between dietary intakes and the carbon footprint that it can have. I have provided a recipe for a delicious vegan Shepard’s pie that my family has used for several years for thanksgiving. This is just a single step that our communities can take to move towards a more sustainable environment for everyone.

Ruini, LF, “The Double Pyramid for Adults, 5^th edition” Working toward Healthy and Sustainable Diets: The "Double Pyramid Model" Developed by the Barilla Center for Food and Nutrition to Raise Awareness about the Environmental and Nutritional Impact of Foods. 2015

Vegan Shepard’s Pie

Shultz, Dana “Vegan Shepard’s Pie” The minimalist Baker October 12^th, 2015.

PREP TIME 15 minutes

COOK TIME 45 minutes

Filling

·       1 medium onion (diced)

·       2 cloves garlic (minced)

·       1 1/2 cups uncooked brown or green lentils (rinsed and drained)

·       4 cups vegetable stock

·       1 tsp dried thyme

·       1 10-ounce bag frozen mixed veggies: peas, carrots, green beans, and corn

Mashed Potatoes

·       3 pounds yukon gold potatoes, partially peeled (thoroughly washed)

·       3-4 Tbsp vegan butter

·       Salt and pepper (to taste)

Instructions

1.     Slice any large potatoes in half, place in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then generously salt, cover and cook for 20-30 minutes or until they slide off a knife very easily.

2.     Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add 3-4 Tbsp of vegan butter and season with salt and pepper to taste. Loosely cover and set aside.

3.     While potatoes are cooking, preheat oven to 425 degrees F (218 C) and lightly grease a 9×13 pan.

4.     In a large saucepan over medium heat, sauté onions and garlic in 1 Tbsp olive oil until lightly browned and caramelized – about 5 minutes.

5.     Add a pinch each salt and pepper. Then add lentils, stock, and thyme and stir. Bring to a low boil. Then reduce heat to simmer. Continue cooking until lentils are tender (35-40 minutes).

6.     In the last 10 minutes of cooking, add the frozen veggies, stir, and cover to meld the flavors together.

7.     OPTIONAL: To thicken the mixture, add 2-3 Tbsp potatoes and stir. Alternatively, scoop out 1/2 of the mixture and whisk in 2 Tbsp cornstarch and whisk. Return to the pan and whisk to thicken.

8.     Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little salt.

9.     Place on a baking sheet to catch overflow and bake for 10-15 minutes or until the potatoes are lightly browned on top.

10.  Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days. Reheats well in the microwave.

Nutrition Information:

Serving: 1 serving Calories: 396 Carbohydrates: 72 g Protein: 17.7 g Fat: 5.3 g Saturated Fat: 1.6 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 109 mg Fiber: 19 g Sugar: 4 g

References

González-García S, Esteve-Llorens X, Moreira MT, Feijoo G. Carbon footprint and nutritional quality of different human dietary choices. Sci Total Environ. 2018 Dec 10;644:77-94. doi: 10.1016/j.scitotenv.2018.06.339. Epub 2018 Jul 4. PMID: 29981520

Petter, O. (2020, September 24). Going vegan is 'single biggest way' to reduce our impact, study finds. Retrieved November 16, 2020, from https://www.independent.co.uk/life-style/health-and-families/veganism-environmental-impact-planet-reduced-plant-based-diet-humans-study-a8378631.html 

Ruini LF, Ciati R, Pratesi CA, Marino M, Principato L, Vannuzzi E. Working toward Healthy and Sustainable Diets: The "Double Pyramid Model" Developed by the Barilla Center for Food and Nutrition to Raise Awareness about the Environmental and Nutritional Impact of Foods. Front Nutr. 2015 May 4;2:9. doi: 10.3389/fnut.2015.00009. PMID: 25988137; PMCID: PMC4428432. 

Shultz, Dana. (2015, October 12). 1-Hour Vegan Shepherd’s Pie. Minimalist Baker. https://minimalistbaker.com/1-hour-vegan-shepherds-pie/

Mood-Boosting Foods to Get You Through the Winter Blues

 By Lissane Kafie

As soon as the weather starts getting colder and the days get shorter, it is only normal to get a taste of the winter blues. With finals approaching, it’s equally important for us to take care of our physical and mental health while we get ready for our final projects and exams. You probably already know that eating a diet rich in fruits and vegetables is good for you, but what does it do for your mental health and overall mood? 

Although there is no one particular food that has all the feel-good benefits of your dreams, there are a few that come pretty close. 

Tryptophan

Tryptophan is an essential amino acid that is involved in the synthesis of serotonin, which is a neurotransmitter involved in the regulation of mood. We need to obtain tryptophan from our diet because our body isn’t able to produce it. Higher doses of tryptophan in the diet, and in turn, higher production of serotonin, has been associated with decreased anxiety, irritability, and depression (Lidseth et al., 2015).

Food sources of tryptophan include turkey, eggs, chicken, fish, and soy products. 

Omega-3 fatty acids

Omega-3 fatty acids are known for their anti-inflammatory properties and its heart-healthy benefits. They are also important for the normal functioning of the central nervous system (CNS). The typical Western diet is typically low in omega-3 fatty acids. However, research suggests that a diet higher in omega-3 fatty acids may have a positive effect in improving mood disorders (Larrieu et al., 2018). 

Sources include fish like salmon, tuna and sardines, nuts and seeds, as well as flaxseed and sunflower oils. 

Polyphenols 

Polyphenols are natural compounds found in foods that help fight oxidative stress in the body. They are known for their antioxidant properties that help reduce inflammation in the body and neuroprotective properties involved in normal synaptic transmissions (Gomez-Pinilla et al., 2012). Foods high in polyphenols are natural mood-enhancers. 

Food sources include turmeric, green tea, berries, citrus, cocoa, and red wine (in moderation). 

Vitamins B6 and B12 

B vitamins, specifically vitamin B6 and vitamin B12,  act as cofactors for the synthesis of dopamine and serotonin, two neurotransmitters that are known for their role in regulating mood, depression, and anxiety. Deficiencies in B-vitamins have been associated with an increase in homocysteine levels which is a biomarker for inflammation and has been linked with an increased incidence of depression (Young et al., 2019). 

Food sources that are rich in vitamin B6 include pork, poultry, bananas, oats, and other fortified cereals.

Foods that are high in vitamin B12 include animal products such as milk, eggs, meat and cheese.

Including more of these foods in your diet will help boost your mood. Don’t forget - exercise, quality sleep, and the healthy foods listed above will help you get through the winter blues and, of course, finals. 

Try this Chai-Spiced Oats recipe for a cozy, mood-enhancing breakfast full of antioxidants, vitamin B6 and omega-3 fatty acids. 

Chai Spiced Oats

Recipe by Lissane Kafie (@eatbythespoonful on Instagram)

Ingredients: 

- ½ cup of oats

- ½ tsp flax seeds

- ½ tsp chia seeds

- ¾ - 1 cup almond milk

- ¼ tsp vanilla extract

- 1 tsp maple syrup

- ¼ tsp ground cinnamon

- ¼ tsp ground ginger

- ¼ tsp nutmeg

- ¼ tsp cardamom

- 1 tsp salt

- Toppings: almond butter, chopped walnuts and almonds, ½ cup blueberries 

Procedure: 

Add all of your ingredients into a pot and bring to a simmer. Transfer to a bowl and add your favorite toppings. Enjoy! 

Sources: 

Gomez-Pinilla, F., & Nguyen, T. (2012, May 15). Natural mood foods: The actions of polyphenols against psychiatric and cognitive disorders. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355196/

Larrieu, T., & Layé, S. (2018, August 6). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/

Lindseth, G., Helland, B., & Caspers, J. (2015, April 29). The effects of dietary tryptophan on affective disorders. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508/

Young, L., Pipingas, A., White, D., Gauci, S., & Scholey, A. (2019, September 16). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/

Labeling Foods as “Good” and “Bad”

By Janie Pérez

At some point in our lives, most of us have probably said things like, “that pasta is so good!” or “that milk is so bad!” Why? The milk might have been spoiled or you simply don’t care to drink it. And the pasta might have been the most flavorful thing you’ve ever tasted. Garlicky chicken fettuccine Alfredo anyone? Absolutely amazing and GOOD!

Context is everything. There is a right time to say the words “good” and “bad” and a not-so-great time to use those words when it comes to talking about food. Why? What’s the line? Well, let’s have a little chat!

Appropriate times to label food as good or bad:

• Good:
• Food is delicious
• Bad:
• Food is moldy
• Food is spoiled
• Food is rancid

Inappropriate times to label food as good or bad:

• Good:
• Only nutrient-dense foods like fruits, vegetables, whole grains, lean meats, and unsaturated fats
• “Clean-eating”
• Bad:
• Desserts, sweet treats, salty snacks, restaurant food/take-out, sugar, saturated fat, fried foods
• “Cheat meals”

Do you notice this black and white thinking? Have you ever thought about the consequences of putting foods in categories that you “should” and “shouldn’t” eat? Or can you think of someone you know who often says “Oh I was so bad today. I had a piece of chocolate cake. I need to get back on track.” What might this lead to if you use this language around your kids, your friends, your spouse, your students, your clients, and on a regular basis?

This mindset of labeling food can quickly lead to a judgmental, defensive attitude towards food and an intense fear of eating foods that an individual had previously considered “bad” or “unhealthy.” We get bombarded with headlines daily saying “100 Unhealthiest Foods on the Planet,” “15 Health Foods that are Really Junk Foods in Disguise,” “20 Foods that are Bad for Your Health,” or “7 Bad Foods that are Actually Good for You.” What are we supposed to do if these are constantly in our minds? The first step is simply becoming aware that food is not inherently good or bad in nature. Yes, there are more nutrient-dense foods than others, but by no means do we need to avoid the less nutrient-dense (and a lot of fun!) foods.

This “good” vs “bad” language of the diet mentality is addressed in Principle 4 of Intuitive Eating called, “Challenge the Food Police.” Practice saying NO to your thoughts that are wanting to tell you you’re good for eating this and bad for eating a piece of chocolate cake.

Avoidance leads to more restriction, restriction leads to increased fear and unhealthy mindsets towards food, this unhealthy mindset towards food leads to more disordered eating, and disordered eating can lead to dangerous detours like avoiding social situations with foods, being scared to go off of a meal plan, only allowing nutrient-dense foods in their diets, influencing other people’s mindsets towards food, developing eating disorders, and more. It’s a long domino effect that can be tricky to get out of if not caught in the beginning.

GUESS WHAT? ALL foods can fit into a well-rounded balanced diet! No foods need to be off limits unless there is a medical diagnosis preventing one from being able to consume a food. Even as a soon-to-be Dietitian, I will always preach about balance, moderation, and rejecting the diet mentality that often comes with labeling foods as good or bad. When mindsets get shifted from categorizing food in judgmental ways to being FREE to consume all foods in moderation, the fear of enjoying treats diminishes, and the JOY of eating comes back. And THAT is an amazing feeling, even if it takes some hard work to get there again.

Labeling food as “bad” is can lead to a restrictive eating lifestyle and fear of food. Let’s ditch these labels and work on tweaking our thought processes around food!

If you’re a parent, teacher, coach, doctor, friend…okay if you are a living and breathing human being, let’s all try to speak in a more positive light around food and help each other out when we start falling into that domino effect of labeling food as “good” or “bad” or telling ourselves “I have no willpower when it comes to food.” No one is going to be perfect, but we can all continue improving how we speak about food, which can increase the prevalence of healthy relationships with food and bodies, and regain the freedom and joy that is brought about by eating meals with loved ones or by ourselves, at restaurants or in our dining rooms.

For more information on steps to having a healthier relationship with food and rejecting this diet mentality language, visit the website below on Intuitive Eating and talk about what you learn with your friends and family! https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

References:

10 Principles of Intuitive Eating. (2019, December 19). Retrieved October 23, 2020, from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Photos:

Nair, G. (2019, July 10). Crazy Head Comics: 21-year-old Swedish artist draws cartoons to promote mental health awareness. Retrieved October 23, 2020, from https://theadelaidelife.com/home/crazy-head-comics-21-year-old-swedish-artist-draws-cartoons-to-promote-mental-health-awareness

Rebecca, & *, N. (2019, December 07). Labeling Food as Good vs. Bad and How to Ditch It. Retrieved October 23, 2020, from https://nutritionbyrd.com/why-labeling-food-as-bad-vs-good-is-harming-your-health-happiness-and-what-to-do-instead/