Composting at Home: The Basics for Beginners

 Written By: Michelle Petkovsek

Food waste has become a huge problem in the United States. Currently, more than 35 percent of what we throw away is organic matter. Not only does this waste take up space in landfills, but it produces methane, a greenhouse gas that contributes to global climate change (U.S. EPA, 2020). So, what can we do? One small, easy way in which we can all repurpose our food waste and reduce our environmental footprint is through composting.

Compost is a mixture of decomposing organic matter that can be used to enrich soil (Ries, 2017). It promotes the production of beneficial bacteria in the soil, as they are needed to break down the organic materials. This process reduces our need to use fertilizers, increases soil moisture retention, and returns nutrients back to the soil so we can continue to grow more food (U.S. EPA, 2020).

Whether you have a large backyard or live in a small apartment, starting your own home compost is simple! Learn how to start your own home compost below!

What can I compost?

All compost is comprised of three basic ingredients: browns, greens, and water. Browns are carbon-containing materials that give compost its light and fluffy texture. Greens contain nitrogen and provide the necessary materials for producing enzymes. Water provides the moisture needed for waste breakdown. A healthy compost should be about half to two thirds browns and one third to one half greens. It’s helpful to alternate layers with browns and greens or mix/turn your compost to have an even composition (U.S. EPA, 2020; Cowan, 2019). Below are examples of both browns and greens:

·       Browns (carbon): branches, stems, dried leaves, peels, bits of wood, bark dust or sawdust pellets, shredded brown paper bags, corn stalks, coffee filters, coffee grounds, conifer needles, eggshells, straw, peat moss, wood ash

·       Greens (nitrogen): manures, food scraps, green lawn clippings, kitchen waste, and green leaves

It is commonly thought dairy products, meat, fish, and bones cannot be composted. Though this is not true, these foods can attract pests so, unless you are using a composter specifically designed for them, it is advised not to put them in your compost pile (Ries, 2017). Diseased or insect-ridden plants, yard trimmings treated with chemical pesticides, and pet wastes should also not be thrown in the compost (U.S. EPA, 2020).

Building Your Own Composter

There are so many different ways to have your own home compost, and building your own composter is relatively simple and inexpensive, no matter what route you choose to take. Check out a few of the options below to decide which is most compatible with your lifestyle and resources.

Backyard Composting

If you frequently find yourself with leaves, grass clippings, and other yard scraps, a backyard compost might be a great option for you! All you need is a place to put the compost pile, compost material, and something to occasionally turn your compost. Follow the easy steps below to create and maintain your own backyard compost pile (U.S. EPA, 2020)!

Steps:

1.     Find a dry, shady spot (ideally near a water source) to place your compost pile or compost bin. If you want to use a bin, make sure it has holes for aeration.

2.     Add your compostable materials as they accumulate. Ensure larger pieces are chopped or shredded before adding, and moisten any dry materials until they are as wet as a damp sponge.

3.     Once you have a pile going, mix in green materials as they are added and bury fruits/vegetable scraps.

4.     Cover your compost to help it maintain moisture. You can use a tarp if your pile is on the ground or a plastic lid if you are using a compost bin.

5.     When the bottom of your compost is dark brown, it is ready to use. This can take from 2 months up to a year.

Indoor Composting

Even if you don’t have a yard, you can still have compost inside or on a small terrace! Properly managed compost will not smell or attract pests (U.S. EPA, 2020). Because those living in apartments typically do not have yard waste, a worm compost is the best option for composting mostly kitchen scraps (Cowan, 2019). The simple steps below detail how to create and maintain your own indoor compost (City of Boston, n.d.)!

Materials:

·       Two 8-10 gallon plastic bins with lids

·       Drill or tool to punch holes in the bins

·       Two blocks or bricks

·       Bedding material (shredded newspaper, brown leaves, straw, sawdust)

·       1lb red wigglers (worms)

·       Cardboard

Steps:

1.     Drill 20 evenly spaced, one-quarter inch holes in the bottom of each bin

2.     Drill one-sixteenth inch holes about 1 inch apart on the top edge of the side of each bin

3.     Drill about 30 evenly spaced, one-quarter inch holes in one of the two lids.

4.     Place bedding material at the bottom of one of the bins and moisten until it is as wet as a damp sponge.

5.     Add one pound of red wigglers (worms) to the bedding and spread out.

6.     Bury food scraps under bedding in one corner of the bin.

7.     Cover the bedding with a moistened piece of cardboard and place the lid with holes on the bin.

8.     Place the lid without holes on the ground, place two blocks or bricks on top of the lid, and place the bin with the compost on top of the blocks.

9.     Every time you add food scraps to the bin, make a new pile close to the last one, and the worms move to the new pile. You will need to continue to add more bedding as the worms eat the original material.

10  When the bin is full and contains no recognizable food scraps, new bedding material and buried food scraps can be added to the second bin. The lid can be removed from the original bin and placed on the second bin, and the second bin can be placed directly on the surface of the compost in the original bin.

11  After 1-2 months, the worms will migrate from the bottom bin to the top bin, and the compost in the bottom bin will be ready to use. The bottom bin can be removed, and the top bin placed on the blocks.

Tips:

·       Keep the bin somewhere its contents will remain moist and the temperature will be about 55 to 75° F. Basements, garages, balconies, and under kitchen counters are a few places that work well.

·       Red wigglers are the most efficient worms for composting. It is recommended to use 1 pound of worms for every square foot of space in the composter.

·       Cutting large pieces of food into smaller chunks before composting will help the worms breakdown the material faster and more easily.

Private Compost Collection Service

If you don’t feel either of the DIY home compost options are for you, many communities have curbside compost pick-up options. This method is convenient, a great way to support local businesses, and a good option if you have no use for the compost at home, but is typically more expensive.

Perennial City Composting is a home compost pick-up service in the St. Louis area. Every other week, they leave their customers with a clean bucket to fill with compostables. On pickup day, customers set their full buckets out, and the composting company swaps them with empty, clean ones. For more details, check out this link to their website: https://compost.perennial.city/

What can I do with my compost?

There are so many ways in which your finished compost can be used! Check out some of the ideas below.

• Start or maintain a backyard garden
• Use to nourish your lawn or landscaping
• Grow some houseplants
• Grow a seasonal patio garden
• Donate your compost to a local community garden, neighbors, or your building’s landscape

References

Cowan, Shannon. “How to Compost in an Apartment.” EarthEasy, 8 Mar. 2019, learn.eartheasy.com/articles/how-to-compost-in-an-apartment/.

Perennial City. “Perennial City Composting: St Louis Residential Compost Pickup.” Perennial City Composting | St Louis Residential Compost Pickup, 2017, compost.perennial.city/#about-us.

Ries, Olivia. “Composting 101.” National Geographic Education Blog, National Geographic, 16 Mar. 2017, hy2ju6vj2n.search.serialssolutions.com.ezp.slu.edu/OpenURL_local?sid=Entrez:PubMed&id=pmid:17095937.

United States Environmental Protection Agency. “Composting At Home.” EPA Environmental Topics, United States Environmental Protection Agency, 29 Oct. 2020, www.epa.gov/recycle/composting-home.

“Vermi-Composting: Two Bin Method.” City of Boston, n.d.

The Role of Food in Gut Health

By: Megan Pemberton, SLU Pediatric Dietetic Intern and Graduate Student

What is the Microbiome?

In order to understand the role of food in gut health you first need to become acquainted with the microbiome. There is a lot of hype surrounding the microbiome. In fact, it has even been labeled as a supporting organ because it plays so many key roles in promoting the smooth daily operations of the body! The microbiome contains trillions of different species of microorganisms (a.k.a. microbiota or microbes) that are both helpful and potentially harmful. These include bacteria, fungi, parasites, and viruses that are found mostly in the small and large intestines but also throughout the rest of the body. Most are symbiotic (where both the body and microbiota benefit) and some, in smaller quantities, are pathogenic (promoting disease) (Harvard T.H. Chan School of Public Health, 2020).

When your body is healthy, pathogenic and symbiotic microbiota coexist without problems. Microbiota help the body by enhancing the immune system, breaking down potentially toxic food compounds, and making specific vitamins and proteins. However, if there is a disturbance in that balance (which can happen due to infectious illnesses, certain diets, or the prolonged use of antibiotics or other bacteria-destroying medications), microbial imbalance occurs, stopping these normal interactions. As a result, disease risk increases (Harvard T.H. Chan School of Public Health, 2020).

                                   

                                                                              (Charnova, 2020)

Foods That Help the Microbiome

Though there are many supplements on the market designed to help keep your microbiome healthy, you can also easily achieve this by consuming a diet rich in probiotic and prebiotic foods! What are probiotics and prebiotics you may ask? Please allow me to explain.

Probiotics are "good" bacteria, or live cultures, like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut microbiota. This may increase immunity and overall health, especially gastrointestinal (GI) health. For example, probiotics can be used to help manage irritable bowel syndrome (IBS) symptoms. You can incorporate probiotics into your diet by consuming fermented dairy foods like yogurt, kefir, and aged cheeses. Also, fermented, non-dairy foods including kimchi, sauerkraut, miso, tempeh, and cultured non-dairy yogurts are great sources of probiotics (Klemm, 2020)!

On the other hand, prebiotics are natural, non-digestible food components that are associated with promoting the growth of helpful bacteria in your gut. Basically, they promote the "good" bacteria. Prebiotics are known to improve GI health as well as better calcium absorption. You can incorporate prebiotics into your diet by consuming fruits, vegetables, and whole grains such as bananas, onions, garlic, leeks, asparagus, artichokes, beans, and whole-grain foods (Klemm, 2020)!

(The Dempster Clinic, 2019)

Love Your Gut!

Now is the time to start loving your gut! The links listed below are additional resources that you can take advantage of to learn more about how you can promote your gut health. The first link is to a short Youtube video that does a wonderful job at elaborating on prebiotics and probiotics. The second link is a very useful FAQ page the University of Wisconsin School of Medicine and Public Health created on the subject. Now you can take charge of the role of food in your gut health!

1.     https://www.youtube.com/watch?v=0z47wLZ4-O4

2.https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_probiotics_patient.pdf

 

(Dia Tribe, 2017)

References

Charnova, P. (2020). [Photograph]. foodnavigator.com. https://www.foodnavigator.com/Article/2020/07/15/The-way-consumers-are-using-health-and-wellness-products-is-evolving-Kerry-spots-opportunity-for-gut-health-in-foodservice

The Dempster Clinic. (2019). [Table]. thedempsterclinic.com. https://thedempsterclinic.com/prebiotics-probiotics-transform-health/

Dia Tribe. (2017). [Photograph]. diatribe.org. https://diatribe.org/best-medicine-for-heart-health

Harvard T.H. Chan School of Public Health. (2020). The microbiome. https://www.hsph.harvard.edu/nutritionsource/microbiome/

Klemm, S. (2020). Prebiotics and probiotics creating a healthier you. Academy of Nutrition and Dietetics. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-creating-a-healthier-you

Osmosis. (2019). Prebiotics and probiotics [Video]. YouTube. https://www.youtube.com/watch?v=0z47wLZ4-O4

University of Wisconsin School of Public Health. (2020). Probiotics and prebiotics: frequently asked questions. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_probiotics_patient.pdf

 

Overcoming the Damaging Effects of Diet Culture

By: DeAndrea LaNette Payne, Nutrition & Physical Performance Dietetic Intern and Graduate Student

Diet culture is dangerous and harms people of all sizes. But when it comes to identifying diet culture in a world that is sadly rife with it, there can be plenty of confusion. There are times when the presence of diet culture can be easily seen, but there are some practices in which it finds tight niche. As health professionals fighting a culture driven by social media and societal influences, we are often overlooked in the conversation of health and health nutrition. From this a push for anti-diet professionals has grown to conquer the war against diet culture and the harmful belief systems it promotes.

What is Diet Culture? 

Diet culture is a multi-faceted word with many definitions, but for basic understanding, “it’s a set of beliefs that worships thinness and equates it with health and moral virtue”, according to anti-diet dietitian, Christy Harrison, M.P.H., R.D., C.D.N., author of Anti-Diet and host of the Food Psych podcast. Diet culture is a belief system that focuses on and values weight, shape, and size over well-being. 

There are many variations of diet culture that include rigid eating patterns, excessive fitness routines, and overall unhealthy practices all for the sake of health, but in reality weight shape and size are the underlying reasons. This is why diet culture is problematic. It reshapes the understanding that diets are designed to be failed and instead tacks on statements about health and happiness that keeps the mass public on a continuous loop. And with social media and fitness influencers being the scapegoat to promote the messages of diet culture, many individuals find themselves believing that by any means necessary, losing weight automatically means healthier. That by restricting, denying, and eliminating food groups, you are happier and healthier. 

Unfortunately, this isn’t the reality for most who get pulled into the social media web of health and fitness. This by-any-means-necessary ideology promotes dangerous diet behaviors that do not always equate to health or happiness, or sometimes even the main goal: weight loss. This is diet culture. On the opposite end of the spectrum, diet culture also promotes the idea that those who are thin don’t need to consider their health because of the idea that thinness equals health. And with many finding their information about health and fitness from self-proclaimed health and fitness influencers, these messages have become deeply embedded in diet culture.

Breaking Up with Diet Culture 

Unfortunately, we live in a world where scientifically evidenced based knowledge and those who promote it are placed second and third to fitness influencers, health coaches, nutritionist, etc. 

Registered Dietitians are often not considered at all or considered last in this conversation of weight loss, dieting, and concept of being healthy by the general public. Therefore, it is important that the messages we do promote are those that empower the masses and appeal to them in individualized practices without compromising the integrity of the data on living a healthy lifestyle. With that being said it is important to state that being resistant to diet culture is also not anti-health or anti-nutrition: It’s quite the opposite. 

Breaking up with diet culture encourages and gives people the proper tools to eat and move their bodies in a healthy way. The anti-diet movement advocates for evidence-backed measures of health that are not about body weight. There are even anti-diet dietitians and health professionals, like Harrison, who help guide patients out of diet culture and into decisions that are healthy for body and mind — and that don’t aim to modify the body’s appearance.

When breaking up with diet culture, we must provide alternatives to put an end to this detrimental cycle of restriction and guilt. Here are two ways that can benefit the anti-diet culture:

• Consider intuitive eating, an approach that was created in 1995 by registered dietitians Evelyn Tribole and Elyse Resch. It is based on 10 core principles — like honoring your hunger, challenging the food police, and coping with your emotions with kindness — by which you let your body guide you in what and how much to eat. (For more information, visit https://www.intuitiveeating.org/.)

• Look into Health at Every Size (HAES), a movement that recognizes “that health outcomes are primarily driven by social, economic, and environmental factors,” not weight, to encourage the pursuit of health without a focus on weight loss. HAES is built on pillars of weight inclusivity, health enhancement, respectful care, eating for well-being, and life-enhancing movement, all with the ultimate goal of tuning into your body’s innate guidance to make food and movement choices that help you feel confident, nourished, fulfilled, and healthy inside your body without trying to change its appearance. HAES is built upon the belief that you are worthy of love and respect, regardless of your size. (For more information, visit HAES official website https://haescommunity.com/.)

 

Coconut Milk and Coconut Oil: Benefits and Drawbacks

 By: Sara Patke BS, DTR

Coconut oil and coconut milk have been a debated super food for many years in diet culture. Many people drink coconut milk as an alternative to cow’s milk and use coconut oil as an alternative to butter. Some claim that coconut oil can protect your skin form UV rays when applied to the skin, increase your metabolism, improve dental health and brain function, help you fight infections, and reduce belly fat (Spritzler, 2019). For coconut milk, some claim that it can help you lose weight, lower cholesterol, reduce inflammation, decrease stomach ulcer size, and fight viruses and bacteria (Spritzler, 2018). Sounds pretty amazing, doesn’t it? Let’s take a look at what science says about some of these amazing claims.

https://www.healthline.com/nutrition/coconut-oil-uses

Coconut oil has been seen and regarded as a sort of “health oil” as far back as 4000 years ago (Shashank, et. al, 2020). A study conducted by Lalgi, et al. in 2019 showed that adding virgin coconut oil to the diet of rats improved their effects on immune responses, specifically Con A-induced lymphoproliferation and cytokine production. The rats also showed increased antioxidant enzyme activity and an increase in HDL levels.

https://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk

   In another study conducted on rats conducted by Ajeigbe, et. al in 2017, the effects of coconut milk on reduction of ulcers. The study found that consumption of coconut milk significantly reduced ulcers as well as reduced inflammation. A study looking at consumption of cow’s milk versus coconut milk in rats in conjunction with a high protein diet found that drinking coconut milk over cow’s milk resulted in a reduction of body weight and visceral fat (Hauy, et. al, 2020).

On the contrary, a review conducted by Senthilkumar and Thomas in 2018 found that consumption of coconut oil may be doing more harm than good. Their review found that while coconut oil does contain MCTs, their benefits aren’t necessarily the same as the commercially made MCTs. Furthermore, many studies showed that consumption of coconut oil led to an increase in LDLs, which can lead to poor cardiovascular health. This review pointed out that coconut oil is still a saturated fat and consumption should remain below 10% of total calories per the USDA’s recommendations.  Another study compared the overall nutritional value of cow’s milk to other nondairy milks, such as coconut milk. It found that cow’s milk is overall higher in protein content and quality and while the nondairy alternatives are fortified with vitamins and minerals such as vitamin D and calcium, the bioavailability is much lower than in cow’s milk (Singhal, Baker and Baker, 2017).

            Considering all of these factors, consuming coconut oil and coconut milk seems to be overall beneficial but moderation is key. Finding ways to add coconut oil or coconut milk to balanced meals can add a creamy flavor and some added body.

Creamy Chicken Noodle Soup

https://www.delish.com/cooking/recipe-ideas/recipes/a49382/asian-chicken-noodle-recipe/

PREP TIME: 10 min

COOK TIME: 30 min

Yields 4 servings

INGREDIENTS

1 tbsp. coconut oil

1 yellow onion, chopped

2 red bell peppers, chopped

1 large carrot, cut into thin 2"-long pieces

2 cloves garlic, minced

1 tbsp. curry powder

1/2 tsp. cayenne pepper

Kosher salt

2 (13.5-oz.) cans coconut milk (shaken well)

3 c. chicken broth

2 c. shredded rotisserie chicken

1/3 c. chopped fresh cilantro, plus more for garnish

8 oz. angel hair pasta (or spaghetti noodles for a thicker noodle)

Lime wedges, for serving

DIRECTIONS

In a large pot over medium heat, heat coconut oil. Add onion, bell pepper, and carrots and cook until tender, 6 to 8 minutes. Add garlic and stir until fragrant, 1 minute. Add curry powder and cayenne and season with salt. Stir until combined.

Pour over coconut milk and chicken broth and bring to a simmer. Add shredded chicken, cilantro, and noodles and cook until noodles are al dente.

Garnish with cilantro and serve with lime.

The Flexitarian Diet

 Written By: Sarah Otto, SLU Dietetic Intern

Do you participate in meatless Monday and tofu Tuesday? Are you looking for a word to describe your diet that consists of mostly plants with occasional meat consumption? Look no further, you may be a flexitarian! “Flexitarianism” is an up-and-coming term emerging in the nutrition world. The word flexitarian combines “flexible” and “vegetarian” to describe an individual who primarily follows a plant-based or vegetarian diet, but occasionally eats meat or fish (Derbyshire, 2017). This eating pattern emphasizes vegetables, fruits, nuts, seeds, beans, legumes, and whole grains while leaving some flexibility to incorporate meats and fish. And no, this diet is not the “lazy” version of the vegetarian diet. It’s a way of life that advocates for actively reducing meat consumption (Taub-Dix, 2019).

(Devon Breen, Pixabay)

The Guidelines

What’s promising about the flexitarian diet is that no foods are forbidden. Unlike other diets that restrict foods or even food groups, the flexitarian diet allows for (you guessed it) flexibility. Diets that restrict foods can lead to nutrient deficiencies and typically result in the dreaded dieting cycle. Diets usually come with guidelines to follow and the flexitarian diet is no different. Dawn Jackson Blatner, RDN, author of The Flexitarian Diet, outlines three levels of the diet: beginner, advanced, and expert (Blatner, 2012).

Beginner: Two meatless days and no more than 26 oz of meat for the rest of the week

Advanced: Three to four meatless days and no more than 18 oz of meat for the rest of the week

Expert: Five meatless days and no more than 9 oz of meat for the rest of the week

To put this in perspective, 3 oz of meat is equivalent to the size of a deck of cards.

Far Reaching Benefits

              The flexitarian diet has multiple health benefits, but also offers other benefits that impact the future. A plant-focused diet can improve blood pressure, lower risk of type 2 diabetes, and assist in weight management. Fiber, vitamins, and minerals are plentiful in fruits, vegetables, and plant-based protein like beans, nuts and seeds. Fiber gives a feeling of fullness and results in consuming fewer calories, which is ideal for weight loss. Consuming adequate amounts of vitamins and minerals allows body processes to function efficiently and effectively. On the other side of the coin, flexitarians are reducing their carbon footprint by consuming less meat. Livestock is the fifth largest contributor to greenhouse gasses behind transportation, electricity production, industry, and commercial and residential emissions (Sources of Greenhouse Gas Emissions, 2020).

Potential Negative Outcomes

Luckily, as mentioned before, the flexitarian diet does not restrict foods. Vegetarians and vegans omit whole food groups, which can lead to nutrient deficiencies if not managed properly. Still, it’s important to carefully plan meals when reaching the “expert” level of the flexitarian diet so nutrients like iron, zinc, calcium, vitamin D, vitamin B12, and omega 3 fatty acids are being consumed in adequate amounts (Taub-Dix, 2019). Theoretically, a flexitarian could follow this diet, but instead of eating fruits and vegetables, could eat highly processed foods. This also could potentially lead to nutrient deficiencies. In reality, however, the flexitarian diet focuses on eating nutrient dense foods to promote overall well-being.

                            (Sean Hayes, Pixabay)

Meat Swaps

Are you ready to become a flexitarian diet “expert”? Below are plant-based “meats” to incorporate in your diet. Remember, since you’re reducing your intake of animal-based proteins, your plant-based “meat” swaps also need to provide some protein. 

1.      Instead of a classic chicken salad, try chickpea “chicken” salad. See recipe here: https://cheerfulchoices.com/chickpea-salad/

2.      Instead of pork tacos, try jackfruit tacos. See recipe here: https://minimalistbaker.com/spicy-jackfruit-tacos-1-pot-meal/

3.      Instead of spaghetti with meat sauce, try walnut and mushroom “meat” sauce. See recipe here: https://www.foodbymaria.com/vegan-spaghetti/

Sources:

Derbyshire E. J. (2017). Flexitarian Diets and Health: A Review of the Evidence-Based Literature. Frontiers in nutrition, 3, 55. https://doi.org/10.3389/fnut.2016.00055

Blatner, Dawn Jackson (2012). “Flexitarian FAQ: Dawn Jackson Blatner, Registered Dietitian.” DJ Blatner, 10 Feb. 2012, www.dawnjacksonblatner.com/books/the-flexitarian-diet/flexitarian-faq/.

Taub-Dix, Bonnie (2019). “What Is a Flexitarian Diet? What to Eat and How to Follow the Plan?” Everyday Health. https://www.everydayhealth.com/diet-nutrition/diet/flexitarian-diet-health-benefits-food-list-sample-menu-more/

Sources of greenhouse gas emissions (2020). Retrieved February 04, 2021, from https://www.epa.gov/ghgemissions/sources-greenhouse-gas-emissions

What’s the deal with Kombucha?

 By Eva McCormick

Kombucha has been growing in popularity in the U.S. since the early 2000’s. Long before it made its way here, this fermented tea is thought to have originated in northeastern China around B.C. 246 and was brought to Japan by a doctor named Kombu, thus the name, who praised its detoxifying and energizing effects.  In the 20^th century, Kombucha was brought to eastern Europe and became popular there until a tea leaf and sugar shortage during WWII greatly reduced its consumption.

Fun Fact! PespiCo Inc. owns one of the most commonly purchased brands of kombucha called “KeVita”.

Method of Preparation:

The process of making kombucha begins with obtaining a cellulose film called a SCOBY (Symbiotic Colony of Bacteria and Yeasts). Next, you boil tea (tea can be black, green, or a mixture) and water, remove the tea leaves, add sugar, and let cool to room temperature. Once the tea mixture is room temperature you add the SCOBY, cover the container with a cotton cloth and secure with a rubber band. The bacteria and yeast thrive at room temperature and begin to ferment sugars in-turn producing alcohol and multiple types of acids. During fermentation carbon dioxide is also produced which gives the tea a carbonated mouthfeel. Different fruits and herbs are often added to provide flavor and additional anti-oxidant properties. There are many commercially available kombucha starter kits complete with instructions on how to brew your own kombucha! https://www.thekombuchashop.com/

Proposed Health Benefits:

It is most widely known for potential benefits as a probiotic drink that benefits gut and immune health much like yogurt. Kombucha also contains tannins from the tea along with vitamins and minerals from added fruits and herbs that have been seen to protect against oxidative stress. Other large claims have been made by individuals have used this drink to treat IBS, but there is not research or enough clinical evidence to confirm these type of claims at this point.

         (http://www.getfrush.com/wp-content/uploads/KeVita-Kombucha-1-640x427.jpg)

At the very least kombucha can serve as a lower calorie, more nutrient-dense alternative to soda or alcohol. Most bottled kombucha contains less than 0.5% alcohol which puts it below the threshold of federal regulation and is much easier on the liver than alcoholic beverages.

References:

Coelho, R. M. D.,  Leite de Almeid, A.,  Gurgel, R.Q.,  Nascimento da Mota, A. R., & M. de Sousa, P. H. (2020). Kombucha: Review. International Journal of Gastronomy and Food Science, 22.

Sourdough Bread and Glycemic Index

 By: Brooke Kurkjian

What trendy quarantine skill did you pick up? I chose sourdough. I love baking but have always been intimidated by the prospect of having to keep a jar full of flour and water alive. An abundance of time spent in the house, and a yeast shortage in my local grocery store, gave me the courage to try it out.

Image by Brooke Kurkjian

A little background on this mysterious fermented substance. Bread has been around forever. No matter where your ancestors come from, it’s guaranteed that they made some form of bread. Before the yeast we know today was available, people made leavened bread with wild yeast in the form of sourdough. The word sourdough can refer to the finished product and the starter - a mixture of flour and water. This mixture of flour and water combines bacteria (lactobacili) and wild yeast to bubble and create a substance that gives rise to the bread products we call sourdough. This process, called fermentation, gives a unique flavor to the bread (King Arthur Baking).

Image: https://www.kingarthurbaking.com/learn/guides/sourdough

What makes sourdough bread particularly interesting is its glycemic index. Glycemic index measures how quickly a food affects our blood sugar. Foods are measured on a scale from 0 to 100. A higher number means a higher glycemic index and indicates an item that will be digested quickly and spike blood sugar. Bread products tend to be higher on the glycemic index scale (Ellis, 2019). Sourdough is a unique bread product because of its lower glycemic index score. In comparison to all other breads, sourdough has the least dramatic effect on blood sugar (Mofidi, 2012). Preventing these spikes in blood sugar is important for diabetics but is something that all of us can benefit from.

If you are intrigued, try out making sourdough for yourself. You will need a sourdough starter to begin. You can make one yourself, I recommend following the guide by The Perfect Loaf. Alternatively, you can ask a friend with a starter if they will share some with you, that way you can bake right away and don’t have to wait for your starter to mature. Once you are ready to go, try recipes from King Arthur Baking and The Perfect Loaf; each have great resources for beginners. I highly recommend trying out sourdough. Even when you know the science involved, it always seems like a little bit of magic occurs when water, flour, and starter turn into a golden loaf of sourdough. 

Image by Brook Kurkjian

References:

1. King Arthur Baking. (n.d.). Sourdough Baking. Retrieved November 10, 2020, from https://www.kingarthurbaking.com/learn/guides/sourdough
2. Ellis, R. (2019). What Is Glycemic Index? Retrieved November 10, 2020, from https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/what-is-glycemic-index
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