It’s National Nutrition Month 2017!

Dear Readers,

Here at the Friedman School, we think about nutrition every day. But in March, we celebrate! This year, the Academy of Nutrition and Dietetics wants us to “put our best forks forward,” and our writers at the Friedman Sprout are doing just that.

In this issue, Katelyn Castro kicks off the month with 8 small, but worthwhile and totally doable tips for eating healthier in 2017. Meanwhile, Hannah Meier takes a look at a popular anti-diet trend and asks whether it’s really all it’s cracked up to be. For the hungry among us, Julia Sementelli introduces us to that chicken and rice dish she loves so much. Our mouths are watering already.

On the research front, we talk food allergies. Should peanut butter still strike fear in our hearts? In an effort to eat her PBJ freely again, Erin Child advises us in on the new guidelines for reducing the risk of peanut allergies. On policy, Daniele Todorov takes a look at the American opioid epidemic – and what it has to do with WIC.

And now that, two months into a new presidential administration, we’ve finally accepted (or conceded?) this brave new political world of ours, Friedman students are trying to navigate what comes next. Kathleen Nay shares her experience as a participant of Let’s Talk, a project piloted by fellow Friedman students to facilitate more open and empathetic political dialogue. Maddy Bennett, on the other hand, is all about action: this month she’s taking the opportunity to tell us about the grassroots Coalition of Immokalee Workers and why it’s more important than ever to organize on behalf of agricultural workers.

From us to you, happy reading! Cheers,

Kathleen and Micaela


In this issue…

8 Small But Worthwhile Changes You Can Make to Eat Healthier

by Katelyn Castro

Every March, the Academy of Nutrition and Dietetics celebrates National Nutrition Month® with new (and a little cheesy) nutrition theme each year. This year’s theme is “Put Your Best Fork Forward.” While this can be interpreted in many ways, here is my spin the theme, including a step-by-step guide on how healthy eating can fit into your lifestyle.

5 Reasons the Whole30 is Not the Anti-Diet it Claims to Be

by Hannah Meier, RD, LDN

How does the Whole30 Diet hold up from a dietitian’s perspective? Hannah Meier breaks it down.

That Chicken and Rice Dish

by Julia Sementelli

It’s March and the official month of the start of Spring! But here in Boston the temperatures have been playing games with our hearts, which makes trying to decide what to make for dinner a bit tricky. This recipe for Yotam Ottolenghi’s “chicken with caramelized onion and cardamom rice” is the perfect meal to help you transition from winter to spring. Warm and comforting from the spices and hearty chicken and rice, but refreshing and light from an abundance of fresh herbs and a tangy yogurt sauce. This dish has become a staple in my cooking repertoire and I’ll share with you my tips for making the best possible version of this delicious dish.

Putting a Pause on Peanut Butter Panic: New Guidelines Seek to Reduce Peanut Allergy Risk

by Erin Child

Do you like peanut butter? So do I. I’m kind of obsessed. Perhaps you add it to your smoothie bowl, drizzle it artfully on your Instagram worthy oatmeal, or, if you’re in grad school, it’s part of your PB&J. After all, that is the cheapest, easiest thing to make. But what if you had to take the PB out of the PB&J, and eliminate it from your diet and your life? This is a growing reality for many in the United States, with outdated, misinformed guidelines being blamed for the recent spike in peanut allergies. Read on to explore the revolutionary research that has spurred the creation of new guidelines, and why Americans need to change how we handle peanut exposure in childhood.

WIC at the Crossroads of the Opioid Epidemic

by Danièle Todorov

The complexity and pervasiveness of the opioid epidemic has forced government agencies to be innovative with their resources. The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) in a prime position to care for pregnant women affected by the epidemic and has stepped up to the plate.

Exiting the Echo Chamber

by Kathleen Nay

Many of us were unexpectedly blindsided by the results of the 2016 Presidential Election, but maybe we shouldn’t have been. Four Friedman students saw a need for greater diversity in our political discourse, and decided to do something about it. They piloted Let’s Talk, a four-week program designed to help fellow students engage in more respectful, tolerant, and empathetic dialogue with people of diverse political perspectives.

Agricultural Workers Should Organize

by Maddy Bennett

The Coalition of Immokalee Workers (CIW) is a farm workers’ rights group founded by laborers on Florida’s tomato farms. The organization now operates in many states to secure fair wages and to oppose involuntary servitude in the U.S. agriculture industry. CIW succeeded in bringing large food retailers to meet the terms of the group’s Fair Food Program. The work of CIW proves that when labor organizes to reclaim its rights, society benefits. Learn more by attending Friedman Seminar on April 19. 

February: The Heart Issue

Dear Readers,

This February, we have busy minds and heavy hearts. Not only are some of us beginning to gear up for life after Friedman, but political unrest and uncertainty, social injustices, and–as always–unqualified nutrition claims abound. That’s why The Sprout is back after our winter hiatus to help clear your head and nurture your heart and soul.

So, you went to the Women’s March. That’s great! But there is still work to be done. Sam Hoeffler fills us in on the 10 actions in 100 days movement, and how you can get involved at The Friedman School.

Next, Christine Sinclair and Katelyn Castro warm our souls with delicious recipes. Ever heard of ackee? No? Well you are missing out on this delicious and culturally significant fruit. No worries, Christine has you covered. Then, Katelyn gives us 10 hearty (and heart-healthy) soups that take no time at all. (And are much better than canned.)

And it wouldn’t be Heart Health Month without the temptation of Valentine’s treats (a.k.a. chocolate and sugar, the true heroes of V-day). Jenn Pustz details the mysterious history of how chocolate–and its subsequent partner in crime, sugar–became the commercialized symbols of love and affection. Awwww.

Once you’ve had your fill of treats, Danièle Todorov, Delphine Van Roosebeke, and Julia Sementelli will convince you that proper nutrition is, well, common sense. Danièle and Delphine interview a prominent cardiovascular clinician, getting his take on quick fixes and supplements. Who else comes to mind when you read “supplements?” Right, Dr. Oz. Julia details the state of this epidemic and how the spread of false nutrition information is confusing patients everywhere. And get this: She even interviews the great and powerful Oz himself!

Last but not least, Christina Skonberg and Krissy Scommegna take us on a trip to California to learn about supply chains, and how producers doing good in the world make production decisions.


Micaela & Kathleen

Turning a Moment into a Movementscreen-shot-2017-02-01-at-8-18-13-am

by Sam Hoeffler

Donald Trump is the president of the United States. Now what? Join the movement.


Ackee: Jamaica’s Irresistible Delicacy

ackee1by Christine Sinclair

Ever heard of Jamaica? Yes? Ever heard of Bob Marley and Usain Bolt? Yes? Ever heard of ackee? No? Well, just like Jamaica and our international stars, ackee is a star in its own right. You don’t quite know Jamaica until you know ackee. So let me introduce you. Ackee has a rich history dating back to the slave trade. It has a delicious flavor, and a unique texture that you will want to add to your cooking repertoire. 


10 Hearty Soups to Make in Less than an Hour

by Katelyn Castrotuscan-kale-and-bean-soup-preventionrd

Fresh almost always tastes better than the canned version, especially when it comes to soup. Having a few hearty soup recipes on hand that you can rely on can be a lifesaver when canned soup just doesn’t cut it. They say soup warms the soul, right?



The Bittersweet History of Valentine’s Day Sweets

valentine_digitalamherstby Jennifer Pustz

Preparation for Valentine’s Day seems to start earlier every year. The seasonal candy aisle in the local grocery store or pharmacy says goodbye to candy canes and red and green foil-wrapped sweets just in time to make room for heart-shaped boxes of chocolates and the ubiquitous “conversation hearts.” Valentine’s candy has been part of this celebration of love for many decades despite its connection with two ingredients that have very difficult histories: chocolate and sugar.


Coming Back to Common Sensepicture1

by Danièle Todorov and Delphine Van Roosebeke

Ever wish the question of what to eat could be, well, simple? In an interview with cardiologist Dr. Jacques Genest, we discuss themes in “common sense nutrition:” the research behind it, the barriers to adherence, and its evolving definition.


The Dr. Oz Effect

screen-shot-2017-02-01-at-8-46-41-amby Julia Sementelli

With the beginning of the new year inevitably comes an onslaught of promotions and advertisements for miracle diets, detoxes, and supplements that vow to help you shed pounds, live longer, etc. And when you think of diets and supplements, most likely two words come to mind: “Dr. Oz.”  He is a doctor, but he is also a registered dietitian’s worst nightmare. Read on for the inside scoop of how Dr. Oz further complicates the already messy, ever-changing world of nutrition and health, including an interview with the man himself.


Following our Food: A Northern California Supply Chain Adventure

by Christina Skonberg and Krissy Scommegnapicture1

How do people at different points of food production make decisions? As part of a directed study on Sustainable Supply Chain Management, Friedman students Krissy Scommegna and Christina Skonberg spoke with representatives at three different food and beverage businesses in California to learn how producers weigh costs and benefits to yield optimal results.

A Friedman Carol

Dear Readers,

This month at The Sprout, we are keeping our heads up, wrapping up final projects and papers, and looking forward to the holidays and a well-deserved winter break (aka sleep). Leaving the Ebenezer Scrooge of years behind–2016–our contributors take you on a trip through nutrition past, present, and future.

Nutrition misconceptions abounded this year, and Julia Sementelli and Katelyn Castro are here to close the book on some hot topics. Julia gives us the blue-green scoop on the Instagram hit microalgae, while Katelyn sheds light on the media’s favorite winter-time nutrient, vitamin D. She even answers the hot-button question: Do you really need to take a D supplement?

Next stop, nutrition present. First, Yifan Xia explores current thinking on how meal timing influences our health, taking cues from both modern science and traditional Chinese medicine. Then, Micaela Young covered Branchfood’s November event, hosted by Branchfood founder and Friedman alum Lauren Abda, where a panel of experts and app start-up companies detailed the state of technology in food, health, and behavior change.

In nutrition’s future, Delphine Van Roosebeke sees apples, particularly non-browning ones. She gives us the intel on these new GM fruits that could be available next year. As in Charles Dicken’s tale, there are always opportunities for redemption, to grow and evolve. The Friedman Justice League urges the Friedman School to do just that, as they give us their thoughts on the school’s new Strategic Plan.

And in the more immediate future, Friedman students are looking forward to winter break. Need a good book to snuggle up with in-between naps? Danièle Todorov has you covered with a sneak peek of: You May Also Like: Taste in an Age of Endless Choice.

The Sprout‘s editors would like to thank their fall contributors for all of their hard work, and wish the graduating Friedman students luck with adventures that lie ahead. As for our readers, we look forward to bringing you another issue in February 2017!


Micaela & Kathleen

Microalgae: Do They Have a Place in Your Diet or Should They Be Left in the Pond?

by Julia Sementelli

Processed with VSCOcam with c1 presetIf you have an Instagram account, chances are you’ve seen a slew of blue-green smoothies pop up on your feed. High in antioxidants, healthy fats, and protein, microalgae are the latest superfood to take over the nutrition world. The most popular types of algae include chlorella, spirulina, Aphanizomenon flos-aquae (AFA), Blue Majik…the list goes on. Microalgae are claimed to boost your energy, decrease stress, and reduce your risk for diabetes and heart disease. The question, of course, is whether these microalgae have any science-based health benefits beyond the nutrients they provide. 

What’s the Deal with Vitamin D?

by Katelyn Castro

castro-1There is always one nutrient that seems to linger in the media for a while. Lately, vitamin D has been the lucky winner! Considering that over 40% of Americans are vitamin D deficient, according to the
National Health and Nutrition Examination Survey, 
it’s worth taking a closer look at vitamin D.

Timing of your Meals–Does it Matter?

by Yifan Xia

How would you feel if you were told to not have dinner for the rest of your life? Skipping dinner every day might sound shocking to most of us, but it was once a very common practice in ancient China in the Han Dynasty. In fact, even today Buddhism and Traditional Chinese Medicine (TCM) promote this practice as a healthier choice than eating three meals per day. But does this practice have roots in science? Of course, controversy exists around this topic, but one thing that we can be certain of today is that the timing of our meals can have a much greater impact on our health than we originally thought.

Food Techies Commence: Insights from Branchfood’s November Panel

by Micaela Young

Perkins + Will, an architecture firm in downtown Boston, was the unlikely gathering place of health and food innovators on Wednesday, November 16. The event? Friedman alum and Branchfood founder Lauren Abda hosted an evening entitled “Innovators in Food Tech & Health,” a panel discussion and product tasting event showcasing startups and companies creating new solutions to age old problems of behavior change. Discussed was everything from the potential for food tech as a tool in preventative health, to how innovative start-up apps are using new ways to promote healthy eating and exercising.

Can I Eat An Engineered Apple, Please?screen-shot-2016-11-30-at-5-08-34-pm

by Delphine Van Roosebeke

The days of throwing your half-eaten apple away because it turned brown are over. Shiny non-browning apples are about to hit the consumer market in a few months. And this time, it’s not a fairy tale. Read on.


The Friedman Justice League’s Response to the Strategic Plan Launch

by The Friedman Justice League

The Friedman Justice League (FJL) assesses how the recent unveiling of the Friedman School’s Strategic Plan aligns with its own goals and vision for the future, and offers input on how the plan can be effectively implemented. FJL’s internal goals are also expressed, and all Friedman students are welcomed to engage with these efforts, as they please!

Book Review – You May Also Like: Taste in an Age of Endless Choice

by Danièle Todorov

We pick from a dozen entrée options, a couple hundred Netflix movies, or thousands of grocery store products by referencing our intuitive tastes. Or so we think. Tom Vanderbilt delves into the near-irrationality of our preferences in You May Also Like: Taste in an Age of Endless Choice.


Seasons of Change, Reflection and Celebration

Dear Readers,

The month of November always seems to ceremoniously mark the passage of time. It’s a month punctuated by little and not-so-little reminders that things change. By now we’ve made a near-complete transition into fall. For many of us, we’ve recently gotten over the hump of midterms and are now setting our sights on finishing the semester strong. This November in particular, we’re holding our breath to find out what the next four years has in store for our country politically. And for those of us who are ready to put the endless presidential campaigning behind us, Thanksgiving is just over the horizon, ushering in the holiday season and giving us an occasion to reflect on the people and things we hold dear.

How is the Friedman Sprout thinking about change? With the election in just a few days, Katie Moses takes one last look at what our presidential candidates think about food and agriculture, and what that could mean for food policy with the next administration.

Once the election’s over, we can finally start planning our Thanksgiving Day menus. But have you ever wondered what Thanksgiving dinner was like for early Americans? Jennifer Pustz dives into the Thanksgiving traditions of yesteryear and provides insight into the history of our iconic holiday foods. Meanwhile, Hannah Meier sets the table for this year’s Thanksgiving meal with some unconventional dishes that are sure to impress your guests.

With all that heavy holiday eating, you might feel the need to work off some of those extra calories. Fortunately, Dani Bradley has just the thing, with a volunteer opportunity that allows you to give back in a meaningful way – while getting a run in! And if you’re looking for a lighter meal to tide you over between turkey-gobbling marathons, you’ll want to check out Little Big Diner – Julia Sementelli headed to Newton to sample some of their fare and give us the scoop.

Finally, as we near the end of the semester, we reflect on Friedman “then” and “now.” Sarah McClung had a chance to sit down with Elizabeth Whelan, a Friedman alumna who, when not busy preventing child hunger in South East Asia, reminisces fondly about her time at Friedman. Meanwhile, Kathleen Nay invites us on a photo-journey for some field trip fun with fellow Agriculture, Food and Environment students.

In the spirit of giving thanks, we are so grateful for the students who have contributed to the Friedman Sprout this semester. And we can’t forget our readers, either! Without you, there would be no Sprout; we’re glad you’re here. Don’t forget to keep up with us on Facebook and Twitter, and tell us what you think about this issue! We love to hear from readers.

Kathleen & Micaela

In this issue:

My(Policy)Plate: What Presidential Candidates Bring to the Table on Ag and Nutrition Issues

Photo: Nigel Parry for CNN

Photo: Nigel Parry for CNN

by Katie Moses

Election Day is just a few days away. What do our presidential candidates have to say about food and agriculture? Katie Moses takes a look at the issues.


Thanksgiving’s Holy Trinity: Turkey, Cranberries, and Pumpkin Pie

by Jennifer Pustz

These three staples are the stars of many a Turkey-day menu, symbols of a celebration shared by Native Americans and the English in the early years of the Plymouth colony. But were these foods at the “first feast?” How have these headliners stood the test of time? Friedman student and historian Jennifer Pustz gives us the scoop.

Fall Flavors and Balanced Bites: Easy, Tasty, and Flexible Recipes for your Thanksgiving Repertoire

by Hannah Meier, RD, LDN

 For many, Thanksgiving is a time to take a step back and enjoy the little things–not least of which are family, friends, and food. But Thanksgiving also falls at a high time of stress for many students (and professors alike). Take advantage of the nostalgia that this season brings, and embrace your life as it is right now–how cool is it that you GET to be stressed out by your finals at the only nutrition school of its kind in the country? Okay…maybe that’s a stretch, but I know you will at least enjoy these recipes as simple and creative ways to squeeze in some Holiday cheer. And because I love finding tasty ways to enhance the nutritional value of any dish (without, of course, compromising taste!), all of these recipes are those I’ve developed or modified from their original versions to not only provide positive Holiday vibes, but also powerful nutritional moxie.

Volunteer at an event that is sure to inspire! Girls On The Run 5K

gotr_finish-lineby Dani Bradley

Looking for a volunteer opportunity where you can be outside, be physically active, and help empower girls? Dani Bradley tells us what she loves about Girls on the Run, and how you can get involved this winter.


We Found East Asian-Inspired Soul Food in a Hopeless Place

by Julia Sementelli Tofu Bowl at Little Big Diner

Little Big Diner is bringing innovative yet comforting and delicious East-Asian food to Newton Centre, an often overlooked culinary spot, and helping to put the suburb on the foodie radar.


Alumna Interview: Elizabeth Whelan

whelan-thumbnailby Sarah McClung

Sarah McClung interviews Elizabeth Whelan, a Friedman alumna, about her work with Save the Children in Myanmar and how her degree has helped her in the field.



AFE Students Visit University of New Hampshire’s Fairchild Dairy and Organic Research Farms

by Kathleen Nay unh-dairies-1705

On Saturday, October 22, students from the Fundamentals of U.S. Agriculture and Agriculture, Science and Policy II classes visited two dairy farms at the University of New Hampshire. Kathleen Nay documented the field trip for the Friedman Sprout.


Fall Into Action

Dear Readers,

Here in Boston, sweater weather has arrived. The leaves are changing, temps are dipping and the semester is in full swing. But that isn’t stopping Friedmanites from getting up, getting out and experiencing new things. From bridging the gap in farm worker inequality to trying new fall-inspired recipes, this month’s action-packed issue is all about treats—no tricks!

First up, Julie Kurtz gives us the low-down on California’s new labor standards and what it means for agriculture worker welfare and the Friedman School.

And then Kathleen Nay and Krissy Scommegna are all about networking. Kathleen enlightens us to the art of informational interviewing, while Krissy walks us through her visually enticing weekend full of fun, real-talk and delectable indulgences at Eat Retreat. Trust us—you’ll want to sign up.

Thankfully, Katelyn Castro and Julia Sementelli encourage us to think outside the pumpkin-spice box this autumn. Katelyn gives us five in-season veggies to try this fall (with recipes, of course), and Julia teaches us how to make better-than-storebought almond milk.

To take full advantage of fall, Dani Bradley gives us a must-visit list of beautiful Boston parks to hit up on your next day trip or run, while Micaela Young provides runners with two strength circuits to avoid injury and keep the miles a comin’.

Enjoy this issue of The Sprout, and don’t forget to follow us on twitter (@friedmansprout) and Facebook.

Happy Reading!

Micaela & Kathleen

In this issue:

Overdue for Overtime

by Julie Kurtz

A new California law just enacted the most revolutionary labor standards since the creation of the 40-hour work week.  What is it?  Well, it’s the 40-hour work week. But will it improve equality? Will it impact the cost of your food? Will equitable farm labor make your vegetables healthier? And will the new law change the curriculum at Friedman?

A Crash Course in Informational Interviewing

by Kathleen Nay

For someone new to networking, the process can seem intimidating and unclear as to where to begin. Informational interviews are a low-risk but valuable way to start building a professional network.

Eat Retreat 2016: My Weekend at Camp

by Krissy Scommegnabourbonandhamtasting

40 people. 9 shared meals. 20 participant-driven workshops. 4 days of culinary bliss.


Five Veggies to Try This Fall

by Katelyn Castro

screen-shot-2016-10-01-at-3-20-02-pmWith the days getting shorter and the weather getting colder, you may be missing the summer barbeques with crisp corn on cob, grilled zucchini, and fresh tomato-mozzarella-basil salads. But, don’t fill your grocery cart with canned or frozen veggies just yet! Fall vegetables can be just as satisfying, especially when you have some delicious recipes to try.


How To Make Your Own Almond Milk

by Julia Sementelli

Processed with VSCO with c1 preset

Spoiler: It’s so much better than the stuff you’ll find in the grocery store




Opportunities for Exploring Fall in Boston

by Dani Bradley



New to Boston? Now is the time to get outside before winter arrives (and appears to never leave)!



Stop, Circuit Time! Strength Training for Runners

by Micaela Youngscreen-shot-2016-10-01-at-11-21-28-am

Fall is the best season for running: The return of goldilocks temperatures, the crunch of leaves under our feet and the refreshing crispness of the air happily gets us outside. Whether you plan to take on new PR or distance goals this autumn, or just want to enjoy nature’s scenery, the simple strength training circuits below will help you go the distance.

Flocking Back To Friedman This September

Dear Readers,

Summer may be winding down here in Boston, but the The Sprout is just getting started! Back for the 2016/2017 academic year, we are here to welcome our new and fellow Friedmanites (back) to campus after what was hopefully an exciting summer of internships, adventures and travel.

As we gear up for fall and the start of classes, our trusty contributors offer ways to get involved at Friedman and in the surrounding community. Oh, and don’t worry–we even catch you up on new food fads you may have missed.

Ushering in the new year is John VanderHeide, Co-Chair of Student Council, who gives us the lowdown on events and initiatives Student Council is cooking up for the semester. First up? A (last chance to soak in the sun) summer picnic you don’t want to miss.

Next, Mike Zastoupil and Sam Hoeffler tell us how we can get involved in our Chinatown community and get hands-on teaching experience–all while playing in the dirt–with the Dig In! Nutrition Education (DINE) program.

While many Friedman students travel for internships, Krissy Scommegna shares her experience working for the Somerville Backpack Program and how rewarding a summer in the Boston community can be. Jealous of her awesome internship? Don’t worry: you too can get up and give back by volunteering, and Krissy tells us how.

If, say, becoming the new Director of the Somerville Backpack Program or interning with the UN in Rwanda kept you out of the summer food news loop, Jennifer Huang and Hannah Meier are here to give you the scoop. Jennifer opens our eyes to the magic of the latest food trend, lemon preserves, while Hannah gives us the facts on the latest diet trend, intermittent fasting, and also reviews Mark Schatzker’s book The Dorito Effect, giving us her take on “new” food flavors and the obesity epidemic.

Don’t forget to follow The Sprout on twitter (@friedmansprout) and Facebook, now managed by our new Contributing Editor and social media maven, Julia Sementelli! And, as always, we thank our end-of-summer contributors and look forward to another successful year!

Cheers to a new year packed with new adventures,

Micaela & Kathleen


In this issue: 

Bringing Friedman Together: A Welcome Letter From Student Council

by John VanderHeide

IMG_7193At the heart of the Friedman community sits our Student Council, who is busy planning a host of opportunities to bring Friedmanites together this year. Don’t miss out on these fun events–read this letter from John VanderHeide, Student Council Co-Chair, on how you can get involved.



Dig In and Give Back with DINE!

by Mike Zastoupil and Sam HoefflerHoeffler_DINE_taste1

Want to make new friends at Friedman and be a part of the Chinatown community? Become a
teacher with DINE!



Summer, Sandwiches and Sticking Around: Interning in Boston

by Krissy Scommegna

somerville backpack programMaking the conscious effort to stick around Boston and be a part of the community isn’t necessarily what every Friedman student is looking for. Some see their time in Boston/Somerville/Cambridge as a stop on the way to their next big thing. However, taking the time early on to invest and become rooted here can open doors to incredible opportunities. Krissy Scommegna talks about how a class at Friedman led to finding an internship and eventually to her appointment as the Director of the Somerville Backpack Program.


Lemon Preserve: Lemons + Salt + Patience

By Jennifer HuangScreen Shot 2016-09-01 at 1.16.39 PM

Have you ever seen “patience” listed as a recipe ingredient? No? Well you’ll need it, as this simple recipe promises a unique and versatile flavor burst that is well worth the wait.



What is Intermittent Fasting, and Does It Really Work?

By Hannah Meier

The "Basic Seven" Developed by the USDA in 1943

You may have heard of caloric restriction and the myriad benefits it supposedly brings to the metabolic table. New research suggests that intermittent fasting could be a safe way for people to improve their health, but before you adopt this eating pattern, read up on six common mistakes to avoid.



Book Review: The Dorito Effect–The Surprising New Truth About Food and Flavor By Mark Schatzker

By Hannah MeierDorito Effect picture

Grocery store shelves are teeming with products that cater to every sense of flavor. New flavor combinations seem to appear out of thin air every day. Even meat and produce sections increasingly offer pre-seasoned and flavor-enhanced options. What happened to real flavor, and what does all of this have to do with the obesity epidemic? Mark Schatzker, a New York Times food journalist, hypothesizes the connection is stronger than cayenne pepper.

May The Sprout Be With You

It is the end of the year, and people are gearing up for the summer! Whether students are headed off to internships, taking a summer semester of courses, or graduating, we’re all looking forward to warmer weather and sunshine.

Listen in as two second years, Mireille Najjar and Katie Mark, reflect on their choice to attend the Friedman School. Why did they come here? What did they learn? Mireille is graduating, but Katie is going on for one more year—find out what they thought about the experience and whether it was worth it.

In other Friedman news, the Friedman Justice League has scored a major win with the introduction of Indigenous Peoples’ Day (in lieu of Columbus Day) at the Friedman School. Rebecca Harnik reports on the change and what Tufts campuses need to do to have this holiday recognized school-wide.

Just because summer is nearly here doesn’t mean you should just snack on Choco-Tacos nonstop, even if they are cold and delicious. For a healthy, chilly snack, check out Skylar Morelli’s recipe for an acai bowl. Want to consider alternate forms of protein? Michelle Pearson reports on whether insect-eating is the way of the future. And Katherine Pett reports on a veggie-filled, fresh version of a TV dinner called HungryRoot. You can also stock up on your seasonal produce with the World PEAS CSA, for which the New Entry Sustainable Farming Project has provided a description.

Whether you snack on a smoothie or a centipede, make sure you brush your teeth after! Katelyn Castro covers the best foods to eat—and avoid—to take care of your teeth.

If you’re ready for a long run followed by a long read on the beach, Matt Moore has you covered with a review of the book Running: A Love Story: 10 Years, 5 Marathons, and 1 Life-Changing Sport. If you’re tired of long runs and you’re ready to give up your FitBit altogether Marissa Donovan knows what you should do with your leftover wearable!

Since co-editor Matt Moore is graduating, he has also reflected on three articles he wishes he had written for The Sprout. For others leaving Friedman this summer, Sarah McClung has a list of social dos and don’ts you might need if you’re heading overseas.

And Kathleen Nay rounds out this month’s articles with 15 podcasts you NEED for commuting or relaxing on vacation this summer. Check out her list!

Finally, The Sprout‘s editors for the past year and a half, Katherine Pett and Matt Moore, will be leaving Friedman and the awesome Sprout community after this semester. Donovan, the amazing Sprout social media wizard will also be finishing her semester promoting the Sprout on all your social feeds.

So, we are thrilled to announce that next year’s Sprout editors will be rising second-years Kathleen Nay and Micaela Young! We are so excited for them to carry on the tradition of The Sprout and to bring it to bigger and better things!

Have a happy May and happy summer,

Matt Moore & Katherine Pett

In this issue:

6,000+ Miles and What I Learned Along the Way

by Mireille Najjar
Not too long ago, I entered the doors as a Nutrition Communication student for the first time, unsure of what to expect. As I reflect on my journey to graduate school, I think about how time has progressed from my experience living in the Middle East and how it eventually led me to Boston and the Friedman School.

5 Irrefutable Reasons Why Tufts School of Nutrition Was the Right Choice

by Katie Mark
The Friedman School of Nutrition Science and Policy at Tufts University is one-of-a-kind. Friedman is the only graduate school entirely devoted to nutrition in the United States. The school unites biomedical, social, political and behavioral scientists to provide a comprehensive approach to all things nutrition: education, research and community service. The collaboration of internationally renowned faculty and graduate students solidifies Tufts as a leading institution in the mission to improve the nutrition status of the United States and the world.

Indigenous Peoples’ Day at Friedman

by Rebecca Harnik
This fall at the Friedman School, the Columbus Day Holiday will officially be renamed as Indigenous Peoples’ Day.

Acai Bowl Recipe

by Skylar Morelli
What is the hype with acai berries? Acai berries (pronounced ah-sigh-eeh) are indigenous to the Amazon and have become popular in America as a “superfood.” They are rich in omegas, antioxidants, fiber, polyphenols and anthocyanins.

Beyond Bulking Up On Bugs: Are Insects a Sustainable Solution for Future Protein Needs?

by Michelle Pearson
High in fiber, fat, protein, vitamins, and minerals, bugs are a nutrient powerhouse, especially high in zinc and iron. In the Amazon, insects contribute as much as 70% of the population’s dietary protein needs. Perhaps bugs will be the new vegetarian alternative. There is quite a bit of buzz as to whether or not bugs will be the sustainable protein source of the future.

Healthy TV Dinners: Have You Heard of Hungryroot?

by Katherine Pett
What is Hungryroot? Is it really healthy, easy, and convenient? Katherine Pett writes a review.

I Want To Be a Farmer…Or Just Eat Like One

by Devin Ingersoll
What does it take to be a farmer? Be prepared to put in long, physically-demanding hours, take huge risks, understand ecological systems, have savvy business skills, and be willing to do all of that for very little profit return. In Massachusetts, the average age of a farmer is over 57 years old, and less than 9% of farmers in the state are under 35 years old. A young person interested in farming faces huge barriers such as high cost of land, large capital start-up costs, and essential training time. The state has some of the most expensive farmland in the country valued at about $12,000 an acre. Service providers and organizations such as New Entry Sustainable Farming Project are working to flip the status quo and grow new farmers in our region to support a robust and sustainable local food system.

Healthy Diet, Healthy Smile?

by Katelyn Castro
“Take care of your teeth when you get older because this is not fun,” the man said to me, pointing to his mouth. I was standing beside him at the Tufts Emergency Dental Clinic while the dentist explained his treatment options: a root canal or a tooth extraction. Despite the man’s best efforts to hold onto his tough persona with his leather jacket and tattooed crossed arms, I couldn’t help but notice his teary eyes as he sat in excruciating pain. Considering a root canal would cost him over a thousand dollars out-of-pocket, he settled for a tooth extraction, leaving him with 8 missing teeth at the age of 36.

Like a Marathon, Running: A Love Story Ends with a Payoff That Negates Doubts Along the Way

by Matt Moore
In the middle of Jen A. Miller’s memoir, Running: A Love Story: 10 Years, 5 Marathons, and 1 Life-Changing Sport, the story starts to read like an extended submission to’s Love Letters feature. But while a protracted description of her personal love life may discourage some readers who just want running tales, it in fact sets up Miller’s journey of self-discovery and redemption as running becomes her constant companion.

A Second Life for Fitness Trackers

by Marissa Donovan
Activity trackers are a great way to motivate you to move more, from group competitions to setting personal goals and even monitoring your heart rate. However, like most new toys, the novelty wears off—1/3 of people stop using them after just 6 months— and many times these trackers find a new home in a drawer or stashed away elsewhere. This is where RecycleHealth comes in.

Three Stories I Wish I Wrote

by Matt Moore
During my tenure at The Sprout, I tried to mix up the usual policy coverage and a look at some “outside-the-box” areas related to Agriculture, Food and Environment like horror movies and video games. My only regret is that I ran out of time to pursue some additional topics, so I want to briefly cover them here and suggest that you explore them further.

Social Dos and Don’ts in Expat Communities

by Sarah McClung
Imagine yourself in a foreign country. Pretend it’s a conservative one. As a woman you can’t show your arms or legs, you can’t travel alone, there are rules about eye contact and handshakes, and constant reminders that you are not in Kansas anymore. In such a setting you’d probably be excited to come across someone who looked like you, dressed like you, and sounded like you.

The 15 Best Podcasts for Your Summer Commute

by Kathleen Nay
Looking for something new to listen to? Look no further.