Who’s ready for pie?

November is an exciting time in the food, nutrition, and policy worlds. It officially marks the end of the harvest and the beginning of seasonal holiday eating! For Friedman students, it also marks a turning point in the semester – we have Thanksgiving break to look forward to, and the conclusion of the semester is a light at the end of the proverbial tunnel (at least until mid-January).

Several Friedman students are still coming down from the excitement of the Food and Nutrition Conference and Expo (FNCE) that just took place in Chicago. Anabelle Harari, Sharmin Sampat, and editor Hannah Meier recount what they learned, who they heard from, and products they tasted at FNCE.

Next up, Sara Scinto takes a critical look at all things pumpkin spice, and why fall’s most popular food flavor might not be exactly what consumers expect.

Looking forward to Thanksgiving, first-year student Sam Jones pauses to consider the complex relationships that often get left out of the telling of the traditional Thanksgiving story, and explains why, for some, it’s a day not so much about giving thanks but about mourning lives lost.

Speaking of Thanksgiving, if you’re gearing up for this year’s Turkey Trot, Megan Maisano has some tips for fueling your performance with four of her favorite seasonal foods.

To round out our November issue with some policy, Eliot Martin asks us to rethink approaches to food rescue, and Alana Davidson reports on Massachusetts’ first Farm to School Awareness Day at the State Capitol, along with an update on current Farm to School legislation.

Stay warm out there, folks! Happy reading,

Kathleen Nay & Hannah Meier

 

In this issue…

Friedman Goes to FNCE

by Hannah Meier, Anabelle Harari, and Sharmin Sampat

Every year in October, dietitians from across America gather together at a convention for three days of learning, networking, and eating. The Academy of Nutrition and Dietetics organizes the national event, The Food and Nutrition Conference and Expo (or FNCE® for short), bringing together registered dietitians (RDs), dietetic technicians, registered (DTRs), students, interns, researchers, physicians, policy makers and industry leaders to talk about current practices, care guidelines, controversies, innovation and entrepreneurship in nutrition. Three current students from Friedman, Hannah Meier, Anabelle Harari and Sharmin Sampat share their highlights.

 

Pumpkin Spice: Fad or Fallacy?

by Sara Scinto

Would you want a watery pumpkin pie? A savory pumpkin spice latte? How about a stringy pumpkin bread? Yeah, I wouldn’t either. I adore pumpkin spice everything as much as the next person (pumpkin is actually my favorite food), but are pumpkin and spices actually in these products?

 

Thanksgiving: A Misunderstood History

by Sam Jones

The holiday that many of us are looking forward to this month is actually based on a complicated history of conflict and controversy. As disease threatened the very existence of Native American tribes across New England, the Mayflower pilgrims were dying of starvation. Sam Jones recounts how the social history of Thanksgiving saved some and devastated others in order to give celebrators a new perspective on tradition.

 

 

Fueling Your Performance with Fall Flavors

by Megan Maisano

Gearing up for this year’s Turkey Trot? This month Megan Maisano shares seasonal foods and recipes that will fuel your best performance.

 

 

It’s Time We Rethink Food Rescue

by Eliot Martin

“Food rescue” seems to be a hot topic these days. Picking up wasted food from supermarkets and delivering it to low income communities has been extolled as a way to reduce waste and provide nourishment to those in need. This editorial explores why a more nuanced approach to food recovery is warranted to achieve the outcomes we want.

 

Friedman Policy Corner: Massachusetts’ First Farm to School Awareness Day at the State Capitol

by Alana Davidson

October is National Farm to School Month. To celebrate, Massachusetts Farm to School hosted the first Farm to School Awareness Day at the state Capitol on October 26th. Alana Davidson recounts what happened at the event, and details current legislation that is being considered on Farm to School and ways to get involved and support strong Farm to School programs.

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Friedman Goes to FNCE

by Hannah Meier, Sharmin Sampat and Anabelle Harari

Every year in October, dietitians from across America gather together at a convention for three days of learning, networking, and eating. The Academy of Nutrition and Dietetics organizes the national event, The Food and Nutrition Conference and Expo (or FNCE® for short), bringing together registered dietitians (RDs), dietetic technicians, registered (DTRs), students, interns, researchers, physicians, policy makers and industry leaders to talk about current practices, care guidelines, controversies, innovation and entrepreneurship in nutrition. Three current students from Friedman, Hannah Meier, Anabelle Harari and Sharmin Sampat share their highlights.

October 21-24, 2017 marked the 100-year centennial anniversary of the Academy of Nutrition and Dietetics’ organized advocacy and support for the profession. Highlights include not only interesting educational sessions put together by seasoned experts (including Friedman’s own Dr. Tim Griffin in a talk about Sustainability and Dietary Guidelines), but booth after booth in the expo hall of health foods, supplements, schools and services relevant to the practices of nutrition professionals. Attendees of the conference and expo can network with brands, media, and fellow professionals at sponsored events or practice group receptions before and after each organized day within the program. Each day also features special events like culinary demonstrations, book signings, and poster presentations of research conducted by dietitians across the country.

Photo: Hannah Meier

More details of the event and program can be found on the conference website: eatrightfnce.org.

Hannah Meier

Why did you choose to go to FNCE this year?

I knew I wanted to attend FNCE in Chicago after attending my first conference when it was in Boston last year. I learned so much at the sessions and enjoyed getting to know the people behind some of the popular and up-and-coming food and nutrition brands at the expo. This year, I was fortunate to be able to attend the conference on behalf of the food company I work with, 88 Acres. Instead of hosting an expo booth, we organized a get-together with two other New England brands, DrinkMaple and Biena, and were able to network with dietitians and media contacts more personally.

What was your favorite Education Session?

My favorite education session was actually a career panel about pursuing “hot” career paths in nutrition. We learned from dietitians who forged their way into roles that may not have existed previously, and it was inspiring to hear from them about how to balance confidence and work ethic while ensuring that you still love your career at the end of the day. Dawn Jackson-Blatner, the RD for the Chicago Cubs and one of the panelists has also been featured in top media outlets and on the reality show My Diet is Better than Your Diet (which she won!).

What was your favorite new product at the Expo?

As funny and unglamorous as this seems, my favorite product was from Starkist: Pouches of tuna with rice and beans in hot sauce. Since working with student athletes at Tufts in Medford, I’ve learned the importance of convenience when it comes to managing nutrition with a busy schedule, and it’s my goal to recommend whole foods as much as possible as opposed to convenient snack bars and shakes (though these can be great in a pinch and certainly better than nothing). The packs of tuna with rice and beans combine a high-quality source of protein with fiber-rich grains for carbohydrates, and make an excellent, portable post-workout or game snack—or something to bring with you during a busy day of back-to-back classes. The packs even contain a portable fork that can be reused!

Favorite quote of Anabelle, overheard at FNCE

Did you find any new food and nutrition trends that surprised you?

The rise of plant-based foods was prevalent on the expo floor, though it didn’t necessarily surprise me. The breadth of options featuring plant proteins from hemp seeds to pea protein included ice cream, milks, chips, and cereals. It is clear that there is a demand for more plant-focused alternatives to animal products and food companies are responding in creative ways!

What was the most controversial topic you saw?

I attended an educational session about weight bias in healthcare settings and felt an immediate divergence among RD’s in the audience about defining and treating obesity. The presenters reflected on the importance of ensuring that we do not use shameful, dehumanizing or assumptive approaches to treating and preventing obesity on the policy level, but argued that we cannot focus only on prevention and leave out those who still struggle with obesity as a disease. During the question and answer segment at the end of the talk, one dietitian presented the idea that obesity might not need to be approached as a disease and rather as a descriptor of size, and that we turn our focus away from managing “weight” and more to managing health behaviors. I have been personally interested in learning more about weight-neutral approaches to nutrition and adopting an evidence-based Health at Every Size framework for practice, looking at metabolic indicators as opposed to BMI as primary outcomes for health. As encouraging as it was to see medical professionals talking about reducing weight bias in health care, the debate goes on about the best way to “treat”, reduce, and prevent obesity in the long-term, and whether or not it should really be considered a disease whatsoever.

How has your understanding of food and nutrition changed since going to FNCE?

I am encouraged, yet a little overwhelmed with the potential we have as nutrition professionals to not only shape the health trajectory of our nation, but of the globe. I appreciated the wide array of niche areas in which dietitians across the country choose to specialize, and am reminded that this is a field that can benefit from all types of thinkers, movers and shakers. I think we are at a time where collaboration is critical, and changes need to be made both with small, individual steps on the ground and with large steps on the level of policy via food industry collaboration.

Hannah is a second-year Nutrition Communication student and registered dietitian. This was her second FNCE, and her first that she attended on behalf of 88 Acres. She enjoyed networking with other professionals and ironically ended up craving a lot of fruits and vegetables at the end of the conference after sampling protein bar after protein bar in the expo.

 

Favorite quote of Sharmin, overheard at FNCE

Anabelle Harari

Why did you choose to go to FNCE this year?

I was really interested in learning about the latest nutrition research, meet fellow nutrition students from around the country, and network with some brands that I love.

What was your favorite Education Session?

My favorite education session was a toss-up between a talk on Polycystic Ovarian Syndrome (PCOS) and navigating different career paths in nutrition. There were so many interesting and inspiring sessions, it was really difficult to choose which to attend! Luckily, all of the sessions were recorded and can be watched later.

What was your favorite new product at the Expo?

Love the new Triple Cream Chocolate Siggi’s yogurt and the Vital Protein Matcha Collagen that comes out in a few months. Both really delicious.

Did you find any new food and nutrition trends that surprised you?

There were a lot of bars, but that did not really surprise me. I saw a bunch of companies using sprouts, grains, and of course countless protein shakes.

What was the most controversial topic you saw?

Weight Stigma in Healthcare, Communities and Policy—this session challenged people to be careful with public health messaging around obesity, stigmatizing patients with obesity, and being considerate of the language we use as professionals.

How has your understanding of food and nutrition changed since going to FNCE?

I think there is a lot of exciting changes in biotech that will influence the food and nutrition profession. There were several DNA and microbiome testing companies at the Expo as well as a fascinating session on nutrigenomics. I think as the science advances, we’re seeing more personalized nutrition, people wanting to know very specific information, and also tailoring nutrition recommendations to each person based on their unique genetic information.

Anabelle is in her third year completing the MS-DPD program with a concentration in Nutrition Communications and Behavior Change. When she’s not in class, you can find her in the kitchen creating delicious and healthy recipes for her blog, Local Belle. Check her out on Instagram for inspiring recipes and nutrition tips: @localbelle 

2

Favorite quote heard by Sharmin, originally attributed to Eleanor Roosevelt

Sharmin Sampat

Why did you choose to go to FNCE this year?

This was my first FNCE conference. I am glad and grateful I got a chance to attend as a student host volunteer, a position I had applied for early on. As a volunteer, I was stationed at the Silent Auction area and helped with registering items for the auction. It was a excellent opportunity to network and connect with people with various backgrounds in nutrition. I had heard a lot about FNCE during my internship at EatingWell Magazine and how amazing it is to attend the best annual event in the nutrition field. I also wanted to take the opportunity to go to the student internship fair and gain insights about the programs I plan to apply to for my Dietetic Internship next year.

What was your favorite Education Session?

My favorite session was Sport Supplement: Facts, Noise and Wishful-thinking. It talked about how the sport nutrition market accounts for $30 billion U.S. dollars and rising—but unfortunately, it’s a market backed with little scientific evidence. It also shed light on how athletes consume ineffective supplementation to improve their health/stamina. I was surprised to find out that 1 out of 10 supplements that are purchased over the internet contain substances that fail a drug test. The Speaker also briefly gave some cues for reducing risks associated with supplements. In addition, I noticed how social media was also a big part of the sessions at FNCE. As Anabelle noted, I too had a hard time deciding which sessions to attend.

What was your favorite new product at the Expo?

I thoroughly enjoyed the KIND fruit bites, which are bite-size snacks made of real fruit. They claim to have no juice, concentrate, or preservatives—just real fruit. I must admit I found them tasty and interesting.

Did you find any new food and nutrition trends that surprised you?

Though not surprising, I found a lot of focus on fiber, functional foods: foods that have positive effects on the body other than basic nutrition; like a company named Beneo introduced chicory root fibers, a digestible fiber, in their products to improve gut health. There were also sessions that focused on gut health and gut microbiota.

Favorite quote of Hannah, overheard at FNCE

What was the most controversial topic you saw?

I attended a session on agriculture and its links to healthy eating patterns. One topic that was discussed at length in this session was Genetically Modified Organisms (GMOs). The speaker addressed how different countries have varying viewpoints on GMOs, which influences their policy making. I think GMO, in general, is a very controversial topic and as noted by the speaker, Dr. John Erdman, an emotional one too!

How has your understanding of food and nutrition changed since going to FNCE?

I think FNCE has been a insightful experience and made me realise how nutrition and its related fields can make such a great impact, not only on an individual but also on governments and countries. There is immense and extensive research in the field of nutrition that is taking place right now. It was overwhelming and inspiring at the same time, and it makes me grateful to be a part of this field.

Sharmin is a 2nd year student at Friedman School of Nutrition, majoring in Nutrition Interventions, Communications, and Behavior Change. She is also completing her coursework at Simmons College to become a Registered Dietitian.

 

 

 

Pumpkin Spice: Fad or Fallacy?

by Sara Scinto

Would you want a watery pumpkin pie? A savory pumpkin spice latte? How about a stringy pumpkin bread? Yeah, I wouldn’t either. I adore pumpkin spice everything as much as the next person (pumpkin is actually my favorite food), but are pumpkin and spices actually in these products?

My mom and I enjoying real pumpkin whoopie pies

There has been an explosion of pumpkin spice products rolling out for fall in recent years and each season it starts sooner (apparently as soon as July in 2017). Fall flavors are creeping into summer because the consumer demand is there and food companies want in on the profits that have soared in the last 5 years. Tiffany Hsu from The New York Times article purports pumpkin spice sales “…surged 20 percent from 2012 to 2013, then 12 percent the next year, then 10 percent in 2015 and in 2016”.

Unfortunately, not all pumpkin spice products have either pumpkin or spice blends in them. Sugar is first on the ingredient list of both Pumpkin Spice Oreos® and Kraft’s Jet-Puffed® Pumpkin Spice Marshmallows; neither contain actual pumpkin NOR spices, unless they are hidden in the natural or artificial flavorings. However they do contain artificial colors to mimic that beautiful pumpkin orange. According to Wikipedia, pumpkin pie spice is usually “a blend of ground cinnamonnutmeggingercloves, and sometimes allspice”, but commercial pumpkin spice products typically include chemical compounds to simulate the taste of pumpkin pie. You are not only getting fooled by the absence of real pumpkin and spices, but you are not able to reap any of the nutritional benefits of these foods. Pumpkin is a rich source of carotenoids, vitamin C, and fiber; nutmeg contains multiple B vitamins; cinnamon is full of antioxidants; and ginger provides the essential minerals magnesium and copper. If you’d like to create your own pumpkin pie spice, here are the proportions recommended by Julie R. Thomson at the Huffington Post:

Natural pumpkin pie spice blend

  • 1 tablespoon cinnamon
  • 5 teaspoons ginger
  • 1 teaspoons nutmeg
  • 1 teaspoon allspice
  • 1 teaspoon cloves

 

 

 

Seemingly healthier stores like Trader Joe’s are no exception to the pumpkin spice fallacy. Their Pumpkin Shaped Frosted Sugar Cookies and Chocolate Mousse Pumpkins don’t include an ounce of pumpkin (they are just pumpkin shaped). And although Trader Joe’s Pumpkin Joe-Joe’s and Gluten Free Pumpkin Bread & Muffin Baking Mix do contain pumpkin and “spices” on their respective ingredient lists, sugar comes first. This is something to be cognizant of if your body doesn’t handle sugar well.

Pumpkin may not be as straightforward as it seems either. As it turns out, the canned pumpkin that is so heavily used in pumpkin pies and other fall goodies often contains one or more types of winter squash! For example, the company Libby’s uses a Dickinson pumpkin, which is more closely related to a butternut squash than a pumpkin you would find in your typical patch. Dickinson pumpkins and butternut squash are both part of the Cucurbita moschata species, while a traditional jack-o’-lantern pumpkin belongs to the Cucurbita pepo species.

Before you start a false advertising class lawsuit, a couple things should be clarified. Jack-o’-lantern pumpkins actually taste pretty bad and would make a terrible pumpkin pie. They’re stringy, watery, and not that sweet. This is why canned pumpkin companies use a variety of winter squashes that are more vibrant in color, “sweeter, fleshier and creamier” than a classic carving pumpkin. It just tastes and looks better. And these companies aren’t technically breaking any rules, since the FDA has a quite lenient definition of pumpkin, which includes any “firm-shelled, golden-fleshed, sweet squash”.

The reason pumpkin spice mania has taken America by storm is that sugary pumpkin spice products taste good! Food companies know this and give consumers what they want, which may not always be the best for the health of our bodies or our food system. But do not fear: we can still enjoy all the delicious pumpkin spice goodness by being more aware of ingredients and making our own treats.

Here are some of my all-time favorite recipes that have real pumpkin and/or spice blends in them:

1-Bowl Pumpkin Bread (V, GF)

1-Bowl Pumpkin Bread

DIY Pumpkin Spice Syrup (can substitute stevia for sugar or reduce sugar)

DIY Pumpkin Spice Syrup

Overnight, Slow Cooker, Pumpkin Pie Steel-Cut Oatmeal (GF, can be made V)

Slow Cooker Pumpkin Pie Oatmeal

Pumpkin Curry (GF)

Paleo Pumpkin Curry

Pumpkin Dream Cake (for very special occasions)

Pumpkin Dream Cake

Lastly, a pro tip for making your own pumpkin pancakes: substitute pumpkin puree for some liquid (whether oil or water) and shake some pumpkin pie spice into the batter. Play around with how much you substitute until it reaches a consistency that you like-there’s no wrong way to do it! The end product will be a dense and delicious pancake that pairs wonderfully with some maple syrup and/or berry topping.

Sara Scinto is a second-year NICBC student, avid coffee drinker, runner, triathlete, and yogi. She has a love for rainbows and all things food/nutrition related. During the fall, there is a 100% chance she has made some kind of pumpkin food within the last week. You can find her on Instagram @saras_colorfull_life.

 

Thanksgiving: A Misunderstood History

by Sam Jones

The holiday that many of us are looking forward to this month is actually based on a complicated history of conflict and controversy. As disease threatened the very existence of Native American tribes across New England, the Mayflower pilgrims were dying of starvation. Sam Jones recounts how the social history of Thanksgiving saved some and devastated others in order to give celebrators a new perspective on tradition.

As a kid, I was always taught that Thanksgiving is an American tradition based on a feast held a long time ago between the Native Americans and my European ancestors. As the tale goes, the pilgrims welcomed the Native Americans to their celebratory harvest feast and the two communities lived harmoniously for years. I was also taught that the Native Americans felt, or should have felt, grateful for the pilgrims’ generosity and help. Even today, this narrative is still presented in schools and households from the point of view of the pilgrims, portraying the Native Americans as dependent and voiceless. However, a closer look at the history of the first Thanksgiving reveals that the opposite may have been true—the European settlers could not have survived without the Wampanoag tribe of modern-day Massachusetts.

Photo: Sam Jones

The first Europeans to arrive on the eastern shores of what is now the United States of America were not the pilgrims who settled Plymouth in 1620. Europeans from France, England, Spain, Portugal, and Italy had all been travelling and trading along the eastern coast for over a century prior to colonization. Many of these travelers were trading more than just steel and jewelry. In fact, some travelers killed and captured indigenous people to sell in the slave trade.

One Native American captured by the Englishman Thomas Hunt was a young Wampanoag named Tisquantum. Historical records do not indicate how Tisquantum evaded slavery in Spain, but he managed to learn English on is journey back to Cape Cod. Upon his return, however, the thriving Native American community he had been taken from several years before was nothing more than a burial ground extending north and south along the entire coast of New England.

Photo: Sam Jones

Along with their goods, the European traders had brought various diseases, which decimated tribes along the coastline throughout the 1500s and early 1600s—90% of the region’s indigenous population died between 1616 and 1619 alone. The Wampanoag tribe was one such group that was considerably weakened by disease—their numbers were reduced from 20,000 to 1,000. When Tisquantum finally returned to what was left of his tribe, he was met with suspicion and treated as a servant to his own people.

The pilgrims arrived shortly after Tisquantum’s reunion with the Wampanoag, but nearly half of them died during their first winter in New England. Without food or a proper shelter, the pilgrims resorted to ransacking the graves and storehouses of the Native American tribes that had lived on Cape Cod prior to being wiped out by disease. In the spring of 1621, the pilgrims first interacted with the Wampanoag tribe with the help of Tisquantum who was able to use his English language skills to translate. An unprecedented treaty-like partnership was formulated between the pilgrims and the Wampanoag tribe because both parties viewed cooperation as mutually beneficial for several reasons.

The weakened Wampanoag tribe needed to bolster its strength and resilience to defend against a rival tribe known as the Narraganset, which remained untouched by the spreading disease. The Wampanoag tribe strategically garnered a trading partnership with the pilgrims as a means for their tribe to exert power in the region as middlemen between the Europeans and other tribes as well as to deter the Narraganset from implementing an attack.

In the fall of 1621, the pilgrims and 90 men from the Wampanoag tribe gathered for a feast to celebrate their first successful harvest. This occasion is now commonly referred to as the first thanksgiving. The partnership between the Wampanoag and the pilgrims continued in a similar fashion for the next 50 years. During that time, several ships arrived in Plymouth to settle the new colony. While the pilgrims’ numbers and territory exponentially increased, the Native American tribes throughout the region dwindled as death and disease remained rampant. In 1675 one of the sons of the Wampanoag leader, fed up with the colonists’ laws and encroaching settlements, launched an attack against the colonists. In the end, the European settlers won at the cost of over 5,000 lives. Not only was their manpower and weaponry far superior, but the diseases they brought from their homeland certainly played an active role in weakening the Native American people as well.

The history of Thanksgiving that I was taught as a kid is simplistic and revisionist as it does not acknowledge that the Native Americans had strict intentions in interacting with the pilgrims. They were not, as I was led to believe, a helplessly ignorant group of people. They did not foolishly welcome the white man onto their shores, nor did they gratefully accept help from their future oppressors. In their weakened state, the Wampanoag tribe orchestrated a mutually beneficial partnership with the pilgrims that lasted for roughly half of a century. They arguably saved the remaining pilgrims’ lives, only to be incrementally pushed off their land and killed by foreign pathogens and pistols.

It is unknowable who would have followed the Mayflower pilgrims and in what state the Wampanoag and other New England tribes would have been in had a partnership not been formed. Although in the end, the arrival of the pilgrims in 1620 eventually did lead to the death of tens of thousands of indigenous people at the hands of disease and warfare. This is the history upon which we base our most cherished of American holidays.

Photo: Sam Jones

This year, Thanksgiving will be commemorated as a Day of Mourning for those who died as a result of colonization and as recognition of the continued oppression and racism against their people. Every year since 1970 atop Cole’s Hill overlooking Plymouth Rock, indigenous and non-indigenous people have gathered at noon for a spiritual ceremony followed by select speeches about the history of their people as well as the issues facing indigenous populations across the country today. The ceremony is followed by a march through Plymouth and concludes with a feast.

For my Thanksgiving celebration this year, I will still sit with friends and family to a meal of ham and roasted vegetables, corn bread and pumpkin pie, stuffing and mashed potatoes. I will still express my gratitude for all that I have to be thankful for. But this year, I will also be adding a new tradition—a moment of silence for all of the people at whose expense my successes lie. Because I do not think that the purpose of engaging with the painful history of this country is to make those of us here today feel guilty and ashamed or angry and resentful. Instead, I believe it is to acknowledge the voices that have been silenced and the backs that have been walked on. It is also to impress the need for more tolerance, greater acceptance, and heightened awareness. As we begin another holiday season, our traditions may not change, but the intentions behind them just might.

Sam Jones is a first-year AFE student with a specialization in sustainable agricultural development. She loves to cook and frequently enjoys a brisk walk in the woods. Her goals include getting a dog, growing all of her own food, and eating her way around the world.

Fueling your Performance with Fall Flavors

by Megan Maisano

Gearing up for this year’s Turkey Trot? This month Megan Maisano shares seasonal foods and recipes that will fuel your best performance.

Photo: Megan Maisano

It’s the most wonderful time of the year! No, it’s not the winter holiday yet, but the season runners have patiently waited for over the last ten months: Fall.

After the heat and humidity of its summer, New England graces us with a pocket of blissful conditions before winter forces us back into the gym. Running just feels more effortless with crisp air, stunning foliage, crunchy leaves to step on, and trendy tights to rock.

The fall is also prime harvest season. So, when you swap your Mango Peach Salsa Yankee Candle with Apple Spice, be sure to do the same with your grocery list. Your palate and your legs will thank you.

Below are a few fall favorites you can count on to fuel your workouts, recover quickly, and perform your best.

Photo: Pixabay

Beets

Nitrates, baby. There is growing evidence on their performance-enhancing effects. While nitrates are found in nearly all vegetables, beetroots take the lead with more than 250 milligrams per 100-gram portion.1 Dietary nitrate is converted into nitric oxide, where it functions in blood flow regulation, muscle contraction, glucose and calcium homeostasis, and mitochondrial respiration. By increasing blood flow and decreasing oxygen needs during exercise, beets may improve your speed and stamina.1-4

This simple, yet hearty, Food Network salad balances the earthy taste of beets with creamy goat cheese and crunchy nuts. Add chicken or quinoa to make it a well-rounded meal.

Photo; Pixabay

Winter Squash

Pumpkins, butternut squash, and acorn squash are all in the same family of winter squash. Compared to their summer squash cousins, they have thick skins which means longer storage life and obligatory decoration on your kitchen counter.

Their bright orange color is a clear indicator that they’re packed with beta-carotene, an antioxidant that will keep our immune system in check and support our vision. But they’re also an excellent source of carbohydrates, potassium, fiber, and vitamin C. Eat before workouts to keep you energized and hydrated, or eat afterwards to replenish glycogen stores and repair muscle tissue.5-9

Don’t toss those pumpkin seeds either! They offer a tasty source of protein, iron, and magnesium – nutrients that must be replenished after strenuous exercise. Bonus — pumpkin seeds are also rich in tryptophan, an amino acid involved in the synthesis of serotonin and melatonin.10-12 Toss seeds on salads, roasted squash, or soup to reap benefits on mood and sleep.

Pumpkin or butternut? Can’t decide? Have both. Try this Food & Wine soup as an appetizer for your post-Turkey Trot meal.

 

Photo: Pixabay

Cabbage

A stomach can be a runner’s worst enemy, but cabbage is a stomach’s best friend. High in fiber, cabbage will keep you feeling full longer and keep your digestion system, ahem, on track. There’s also emerging research on the benefits of probiotics, like cabbage kimchi, on athletic performance via enhanced recovery from fatigue, immune function, and GI function maintenance.13

Still on that Oktoberfest kick? Try this German-inspired Eating Well dish that pairs pork chops with a sweet-and-sour cabbage side. Hefeweizen optional. Prost!

 

Photo: Pixabay

Clementines

When the days get shorter and darker, a fresh clementine can brighten up your day. Get your “Christmas-orange” while it’s in season from late October to early February. The citrus smell that the peel leaves on your hands will keep you feeling rejuvenated through afternoon class. Rich in vitamin C, magnesium, and potassium, these easy-to-peel snacks can help reduce exercise-related oxidative stress, support a healthy immune system, and keep you hydrated.14-17 Vitamin C also plays a role in the production of collagen, which is important for joint and tissue recovery after a workout.14,15

Combine citrus with cinnamon spice after your workout with this One Green Planet breakfast bowl. Bonus—cinnamon has anti-inflammatory effects that may decrease muscle soreness in response to cell damage.19 

Resources:

  1. Murphy, M et al. Whole Beetroot Consumption Acutely Improves Running Performance. Journal of the Academy of Nutrition and Dietetics. 2012;112(4):548-552.
  2. Coleman, Ellen. Reap the Benefits of Beetroot Juice — Evidence Suggests It Improves Heart Health and Athletic Performance. Today’s Dietitian. 2012;14(2):48.
  3. Shannon, Oliver et al. “Beet-ing” the Mountain: A Review of the Physiological and Performance Effects of Dietary Nitrate Supplementation at Simulated and Terrestrial Altitude. Sports Medicine. 2017;47(11):2155-2169.
  4. Peeling P, Cox GR, Bullock N, Burke LM. Beetroot Juice Improves On-Water 500 M Time-Trial Performance, and Laboratory-Based Paddling Economy in National and International-Level Kayak Athletes. Int J Sport Nutr Exerc Metab. 2015;25(3):278-84.
  5. Krustrup et al. Sodium bicarbonate intake improves high-intensity intermittent exercise performance in trained young men. Journal of the International Society of Sports Nutrition. 2015;12(25).
  6. Feldman, Donna. Why Sodium-Potassium Balance Is Critical for Better Hydration. com. <https://www.active.com/nutrition/articles/why-sodium-potassium-balance-is-critical-for-better-hydration&gt;. Accessed October 2017.
  7. Mansfield, Beth. Fall Nutrition means Winter Squash! Peak Performance. <http://peakperformance-ca.blogspot.com/2010/10/fall-nutrition-means-winter-squash.html&gt;. Accessed October 2017.
  8. Peternelj, T, Coombs, J. Antioxidant Supplementation during Exercise. Beneficial or Detrimental? Sports Medicine. 2011; 41(12): 10342-1069.
  9. LeBlanc K, Nelson, A. Beta-Carotene and Exercise Performance.: Effects on Race Performance. Medicine & Science in Sports & Exercise. 1999; 31(5):118.
  10. Brown, Mary. Top 11 Science-Based Health Benefits of Pumpkin Seeds. Authority Nutrition. June 2016. < https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#section1&gt;. Accessed October 2017.
  11. Ristić-Medić et al. Alpha-linolenic acid and cardiovascular diseases. Med Pregl.2003; 56(1):19-25.
  12. Chollet et al. Magnesium involvement in sleep: genetic and nutritional models. Behav Genet. 2001;31(5):413-25.
  13. Pyne et al. Probiotics supplementation for athletes – Clinical and physiological effects. European Journal of Sport Science. 2014; 15(1):63-72.
  14. Economos C, Clay W.D. Nutritional and health benefits of citrus fruits. FAO Corporate Document Repository. 1998. <http://www.fao.org/docrep/x2650T/x2650t03.htm#TopOfPage&gt;. Accessed October 2017.
  15. Shaw et al. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Society for Nutrition. 2017;105(1):136-143.
  16. Organic Facts.9 Best Benefits of Clementines. <https://www.organicfacts.net/health-benefits/fruit/clementines.html&gt;. Accessed October 2017.
  17. Adams AK, Best TM. The role of antioxidants in exercise and disease prevention. Phys Sportsmed. 2002;30(5):37-44.
  18. Baur, J. What fall produce should I eat? Runner’s World. 2017;10:p 36.
  19. Mashhadi et al. Influence of Ginger and Cinnamon Intake on Inflammation and Muscle Soreness Endued by Exercise in Iranian Female Athletes. Int J Prev Med. 2013; 4(1): S11–S15.

Megan Maisano, referred to as Megatron by family, is a second-year NICBC student and an RD-to-be. As a marathoner, triathlete, and military veteran, she’s interested in how nutritious food can best fuel endurance performance. She loves to plan and has a special place in her heart for mixed nuts and her pup, Nala.

 

 

 

It’s Time We Rethink Food Rescue

by Eliot Martin

“Food rescue” seems to be a hot topic these days. Picking up wasted food from supermarkets and delivering it to low income communities has been extolled as a way to reduce waste and provide nourishment to those in need. This editorial explores why a more nuanced approach to food recovery is warranted to achieve the outcomes we want.

Palettes full of donated bakery items in the Des Moines Area Religious Council (DMARC) warehouse

It’s easy to be overwhelmed by the aisles upon aisles of processed foods in a typical American supermarket. Go to one end of the store and you’ll likely find a bounty of produce, and on the other, a cornucopia of baked goods. The store is packed well beyond what can be sold in a timeframe that meets brand quality standards.

An abundant supply of whatever the consumer may want or need is now not only expected, but a marketing necessity in supermarkets. This culture of abundance is wasteful.

What happens to all the food that isn’t purchased within its shelf life? Who is paying for all the waste?

The simple answer to these questions is that, in many cases, the food is simply discarded. We all share the same burden of this waste, in the form of higher food costs passed onto consumers and in the form of greater ecological footprints tied to the food we consume—or in this case, the food we don’t consume. According to USDA estimates, 10% of the entire US food supply, or about $54 billion is wasted at the retail level alone.

In recent years, food justice and environmental advocates have shed new light on the waste accumulated by our industrialized food system, and have raised awareness about the potential nutritional value of the food being discarded. This has led to the proliferation of so-called “food rescue” efforts, to claim what would-be food waste as donations to address food security. We must stop to think, however, about whether these well-meaning initiatives to recover and redistribute discarded food really hit the mark.

This past summer, I had the opportunity to work with the Des Moines Area Religious Council (DMARC) Food Pantry Network in Des Moines, Iowa. The non-profit organization does tremendous work to ensure residents of the Des Moines area are food secure. They deliver thousands of pounds of produce and other food items, with nutrition conscious intentions, to hundreds of families every week—all with just a handful of employees. Part of the food distributed is picked up or dropped off from local supermarkets with which DMARC has partnered. However, to avoid deterring donations and help eliminate food waste, the organization has adopted a policy of accepting all food donations and distributes food free of cost to those who opt to receive it. Similar policies are espoused by organizations from Feeding America to community level activist groups.

At first glance, it may seem like a win-win. But with a closer look, the policy warrants a much more critical evaluation. Although hundreds of pounds of nutritious produce are picked up from retailers and delivered to pantries weekly, the vast majority of food items recovered and distributed are highly processed junk foods, and sugar and fat laden baked goods.

When considering the countless man-hours and hundreds of food miles that go into even small-scale food recovery, the policy begins to sound less efficient. Another question is raised: Where is all this processed food is going?

Research from Iowa State University suggests that the population served by DMARC food pantries has a much higher prevalence of diabetes and heart disease than the general population. Research across the U.S. suggests that for most demographics, obesity rates are at least as high among individuals of lower socioeconomic status. The nutritional challenges facing food pantry beneficiaries are less about having enough calories, but having the right nutrients. DMARC’s work making it easier for low income families to have access to unhealthful foods by refusing to turn down those donations, in effect, may contribute to a public health epidemic of chronic disease morbidity.

It has been argued by food rescue proponents that policies to accept and distribute all food waste promotes choice among low income consumers, that beneficiaries are able to have more of the food they want and need at a lower cost. Taking insight from the field of behavioral economics, we must consider that circumstance influences the food decisions we make. By the same principles that food companies use in marketing, merely making junk food more accessible is likely to cause greater consumption than would otherwise be desired. Furthermore, any food provided by food pantries is likely to empower consumer choice because it effectively increases disposable income.

Maybe the real question we should be asking is: what is the true cost of all those shelves full of impeccable looking food? Perhaps we can decide instead that the more just, economical, and sustainable option is to rethink the amount of waste created in the first place. Solutions to food waste must be economical and incorporate nutritional needs to be sustainable. We should first find ways to reduce the presence of saturated fat, sugar, and salt laden foods on grocery store shelves. Perhaps “junk” food and foods with low nutritional density should remain junk when pulled from shelves. Instead of dumping these surplus products on food pantries to serve to at-risk populations, resources could better be used elsewhere. Perhaps these efforts could go into developing markets for wasted produce or towards behavior change interventions that increase consumption of nutrient dense foods and reduce risk of further burdens on public health.

The Des Moines Area Religious Council’s (DMARC) Summer Free Produce Stand—Des Moines, Iowa

 

Eliot Martin is an MS candidate in the Food Policy and Applied Nutrition program at the Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy. He is passionate about exploring the intersection between behavioral decision making and its policy implications globally. Even outside of his work and studies, he finds that much of his life revolves around food and travel. Eliot can be contacted at eliot.martin@tufts.edu or on LinkedIn at: https://www.linkedin.com/in/eliot-martin-food-behavior/

Friedman Policy Corner: Massachusetts’s First Farm to School Awareness Day at the State Capitol

by Alana Davidson

October is National Farm to School Month. To celebrate, Massachusetts Farm to School hosted the first Farm to School Awareness Day at the state Capitol on October 26th. Alana Davidson recounts what happened at the event, and details current legislation that is being considered on Farm to School and ways to get involved and support strong Farm to School programs.  

Dozens of students, advocates, and government officials flocked to the state Capitol on October 26th for the first Farm to School Awareness Day, as part of National Farm to School Month. The Healthy, Hunger-Free Kids Act of 2010 spurred the creation of Farm to School programs to provide grants and technical assistance to schools so they can provide more locally grown food in school meals. This State House event reflected on the progress Massachusetts has made in expanding Farm to School programs, as well as what more needs to be done.

The speakers at the event ranged from United States Department of Agriculture (USDA) officials to state senators. The USDA’s Farm to School Director, Erin Healy, spoke about the importance of these programs, and how the USDA 2015 Census of Farm to School found that 68% of Massachusetts’ school districts participated in these activities. That is 828 schools and 422,072 students! Rob Leshin, Director of Food and Nutrition Programs at the Massachusetts Department of Education, added that Farm to School programs have led to the investment of over $10 million in local foods. The locally grown food is not just being used in school lunch, but also in school breakfast, summer meals, and afterschool snack programs. Leshin also described how some schools are including local seafood in school meals. During lunchtime students get to eat Tilapia, the “Catch of the Day” that was caught that morning. Students learn about local fishermen and where and how their seafood is caught. The chairs of the Joint Committee on Environment, Natural Resources, and Agriculture, Senator Gobi and Congressman Pignatelli, also spoke. They expressed their support for Farm to School programs and recognized the importance of connecting local farmers with students and school meals. Having the support of the chairs is important because they can influence what bills ought to pass out of committee and what amendments are accepted or rejected. Also, if the House and Senate pass different bills, the chair is in charge of the committee that combines the two bills into one final version.

Photo: Alana Davidson. Rob Leshin Speaking

There is currently one bill in the Massachusetts congress that affects Farm to School programs (An Act Relative to Healthy Eating in School Cafeterias, H.3549). The bill includes a three-year grant program to fund kitchen upgrades for one school each year, with the goal of improving fresh food accommodation and storage. Additionally, a four-year pilot grant program will provide funds to multiple schools to increase their supplies of locally grown foods in school meals, and improve student education and engagement around healthy eating. Finally, the bill establishes a School Interagency Task Force that will aim to increase the sustainability of Farm to School programs in Massachusetts, and provide guidance for the four-year grant. This bill has been introduced in the Joint Committee on Education and has had one hearing thus far on July 18th. Next, the bill is “reported out of committee”, which means committee members must decide if the bill ought to pass or not. They have until the third Wednesday of March 2018 to do this. If they decide it ought to pass the bill can then be debated and amendments added before the full House and Senate vote it on.

Farm to School programs help increase students’ access to healthy, nutritious food in schools. They also stimulate local economies by directing money to local farms and fisheries. These programs can be expanded by providing more funding to schools to increase educational activities, improve kitchen equipment, and strengthen local food systems through greater procurement policies with local farms.

If you are a supporter of these programs, contact your state members of Congress and tell them to support H.3549 and strong Farm to School programs! To find your legislator, visit: https://malegislature.gov/Search/FindMyLegislator. Also, tell your legislators to maintain the current funding for Farm to School programs ($120,000) in the fiscal year 2019 Massachusetts’s Budget!

If you do not live in Massachusetts, or are interested in federal policy (as opposed to state policy) – the Farm to School Act of 2017 is currently in committee in the House and Senate. This bill increases mandatory funding for the program from $5 million to $15 million due to increased demand. Tell your federal members of Congress to support this bill and strong Farm to School programs! To find your members, call the U.S. Capitol switchboard at 202-224-3121.

 

Alana Davidson is a first year MS candidate in the Food Policy and Applied Nutrition program. For the last three years she has interned in the anti-hunger field at the Food Research and Action Center (FRAC), Share Our Strength, and End Hunger Connecticut!. Her research and advocacy have centered on domestic food insecurity and nutrition issues.