Healthy Proteins for the Grill

5. Pork Loin 

Bet you never thought we’d say this one, right? Pork is notorious for being unhealthy, mostly because it’s used to make processed meats, such as bacon and breakfast sausage. However, leans proteins like pork tenderloins and pork chops are actually some of the healthier cuts of meat.

A serving of pork tenderloin has under 150 calories. For a 3.5 ounce serving, it also contains only 3.5 grams of fat, but around 25 grams of protein, making it an easy and healthy way to get your protein intake. Similar to other lean meats, pork loin contains many B vitamins, as well as selenium and zinc.

Grilling a nice piece of pork loin will save you on fat and calories. We recommend preparing it with a fruit marinade, either peaches or citrus fruits. Just make sure you always practice proper grilling safety steps to make sure your food is safe to eat!

4. Black Bean Veggie Burgers

Ok, yes, we’re getting very specific with this one. Many of us have different dietary needs – lactose intolerance, vegetarian, etc. – however, one thing that we all have in common is that we need to get our fiber, our protein, and our veggie intake. Luckily, this “burger” has all 3!

Black bean veggie burgers, especially when homemade, is a superfood, full of nutrients, vitamins, and minerals. One of these burgers usually contains around 198 calories, 3 grams of fat, and around 11 grams of protein.

Black beans were named one of the healthiest beans and legumes in 2017. Each serving contains 15 grams of fiber, and they are a great source of folate, manganese, and iron. Black beans have also been shown to help regulate blood sugar, improve digestion by acting as a prebiotic, and even help fight weight loss and chronic diseases because of their high fiber content.

Now, we are not saying to replace all red meat with vegetable substitutes in your diet. However, if you’re looking for something new to shake things up, black bean veggie burgers are a tasty and healthy option. And here is one of our favorite recipes.

3. Lean Beef

Coincidentally, our next healthiest protein to grill is lean beef. Like we said above, we do not recommend replacing all red meat with non-meat substitutes, simply because red meat contains a lot of vitamins, minerals, and other nutritional components that cannot be found naturally in alternative proteins.

Lean beef can come in a variety of options, including sirloin and tenderloin steaks, flank steak, and the leaner brisket, and, of course, burgers. 95% lean ground beef is the healthiest option when it comes to burgers. A 3.5 ounce patty has around 170 calories, 6.5 grams of fat, and 26 grams of protein. Beef burgers are also a natural source of iron, vitamin B12, and zinc.

Americans have been said to eat too much red meat, however, substituting non-meat foods may not be the healthiest solution. One reason is because foods like Beyond and Impossible burgers have A LOT of added ingredients to make it taste and have the consistency of real meat. These ingredients include potato protein, soy protein concentrate, and pea protein isolate.

However, beef doesn’t just have to be consumed as burgers. Steaks on the grill are delicious, and you can also use steaks in foods like kabobs. This will ensure you’re also getting your veggie intake! It’s good to note that when it comes to beef, both grain-fed and grass-fed will deliver the same nutrients to your body. And here’s a trick for you to remember: to tell if your beef is lean, just look for the words “loin” and “round” on the label.

2. Chicken

You knew it was coming. White-meat chicken is one of the leanest meats you can eat, and on the grill, it just gets even better.

Chicken is known for being a great source of lean protein. Just 3 ounces of chicken contains anywhere from 17-24 grams of protein with only about 3.5 grams of fat – just make sure you’re eating skinless chicken. Chicken with the skin still on is around 40 more calories than skinless and has 8 grams of fat.

Chicken also has many vitamins and minerals, especially B vitamins. One B vitamin – choline – accelerates the body’s creation of acetylcholine, which is important for brain cell functioning. Eating chicken can also help with memory, muscle control, and other brain and nervous system functions.

But chicken doesn’t have to be plain and boring on the grill! You can mix it up any way you want. One of our favorite ways is an Endicott, NY classic called Chicken Spiedies, which are small marinated chicken pieces that you eat on a slice of bread (usually Italian). See more about them here.

1. Fish

Fish is not only great cooked on the grill, but it’s also extremely good for us! Whether it’s a white fish like tilapia and cod, or salmon, you’ll know you’re getting a ton of vitamins and minerals from these foods.

Similarly to chicken, 3 ounces of fish has around 20-25 grams of protein. However, they differ in their fat contents. White fish has a lower fat content, whereas fish like salmon is full of healthy, omega-3 fatty acids, which are super important for our bodies.

We need omega-3s to decrease inflammation and increase blood circulation. And, since 60% of the brain is fat, we need omega-3s to help build brain and nerve cells.

Expert Insights on Water Security


Water, water everywhere. But is there enough to drink? 

With oceans and aquifers and ice caps, you would think we have plenty, but just a fraction of that is considered freshwater. Add to that the need for water for household use, for crop production and food processing and a myriad of other uses and situations, and there’s ample reason to worry.

Dr. Fleming sits down with Dirt to Dinner’s Digging In to explain why we need to be concerned, and what’s being done to make sure we have the water security we need. 

Dr. Hubert Fleming is a Senior Advisor at Worley, an American-Australian energy engineering company. Hu has been Sr. Advisor to Morgan Stanley, Loeb Partners, and the World Bank, as well as other investment organizations and the U.S. Department of Energy. He’s formerly Global Head, Water, Anglo American and Global Director at Hatch. Hu holds a Ph.D. in chemical engineering from Cornell and an MBA from Harvard Business School.

We’ll also talk with Fleming about how a more thoughtful and coordinated approach to tackling the subject can work for everyone’s benefit. Take a listen and quench your thirst for knowing more about this important issue facing all of us.

Can Stretching Help Nutrient Intake?


If you are like me, you work hard to (try) to get in all your servings of fruits and veggies each day, but did you know that if your body can’t absorb the nutrients, all that work could be for nothing? Fear not! Stretching – yes, stretching – can actually help with nutrient absorption in the body and help you maximize your nutrition.  Stretching can be painful and annoying. The general rule of thumb is to stretch and foam role one minute for every two minutes of exercise.

But why? When you stretch your muscles, you increase blood flow and circulation to those areas, which can help deliver nutrients to the muscles more efficiently. Stretching can also help improve the function of the digestive system by stimulating the muscles of the digestive tract and promoting more effective digestion and nutrient absorption.

How muscles affect nutrient absorption

When a muscle is stretched, it triggers a response in the body called the myogenic response. This response causes the muscle to relax and the blood vessels within the muscle to dilate, or widen. This widening of the blood vessels increases blood flow to the muscle and surrounding tissues, delivering oxygen and nutrients to the area and removing waste products.

Stretching can also activate the sympathetic nervous system, which is responsible for the body’s “fight or flight” response. This activation causes the release of adrenaline and other stress hormones that increase blood flow to the muscles and other tissues. This increased blood flow helps improve performance, reduce the risk of injury, and again, transport nutrients more efficiently to muscles and tissues.

Additionally, regular stretching and exercise can stimulate the production of nitric oxide in the body. Nitric oxide is a naturally produced chemical that’s primary role is vasodilation, or relaxing of the inner muscles’ blood vessels so they dilate. By increasing nitric oxide production through stretching, you can help improve blood flow to the muscles and other tissues, improving overall nutrient uptake.

Regular stretching and physical activity have also been shown to increase the number of nutrient transporters on the surface of muscle cells. These are responsible for transporting nutrients such as glucose and amino acids into the muscle cells, where they can be used for energy or muscle repair and growth.

Stretching before resistance exercise enhanced the anabolic signaling pathway (or otherwise known as the pathways that our body uses to communicate to our muscles what they need to grow) in skeletal muscle, which could improve muscle protein synthesis and nutrient uptake according to a study published in the Journal of Strength and Conditioning Research. The International Journal of Sports Medicine study echoed these findings, concluding that dynamic stretching before exercise improved the delivery of nutrients to muscles and enhanced post-exercise muscle recovery.

Your fascia, the connected tissue is now also found to shape your health. Think of fascia as a layer of saran wrap that protects and keeps your muscles and organs in place.  New research has shown that it is now considered its own organ with sensory nerves throughout the body.

Muscles need good nutrition!

We just reviewed how muscles absorb the nutrients you eat. But it is important to eat the RIGHT nutrients. If you are eating processed food with lots of sugar, there will be no healthy micronutrients for your muscles to absorb. Therefore, they will more easily injure and heal slower with more inflammation.

Kelly and Juliet Starrett, experts on athletics and mobility, are authors of the recent book, Built to Move.  They stress the importance of how ‘your daily nutrient intake affects all the components that allow you to move, including your muscles, tendons, ligaments, and other tissues as well as your cartilage and bones.’  They are not stickler’s about a certain diet, but instead focus on getting enough protein and micronutrients.

Rich Roll’s podcast with Kelly and Juliet, on ‘Becoming a Durable Human’ mentions how important it is just to eat your fruits and vegetables. Each night at dinner they have three vegetables with their protein.  If you are athletic, then eating one gram of protein per one pound of body weight is recommended.  If you are not as active then you can eat less but eat at least 70%.

While you are stretching at night and wondering why an injury has not healed – maybe think about what you ate that day.

Hormone-regulating effects

Stretching can also help improve the body’s cells to better regulate the hormone, insulin. Insulin plays a key role in nutrient uptake by facilitating the transport of glucose and amino acids into the muscle cells. Improving insulin sensitivity can help improve the efficiency of nutrient uptake by the muscles.

The European Journal of Applied Physiology study also looked at the relationship of stretching to insulin sensitivity and found that static stretching after exercise increased insulin sensitivity and glucose uptake in skeletal muscles. Other research that highlights the importance of glucose in nutrient uptake is the study published in the Journal of Sports Science and Medicine. This study found that pre-exercise stretching may enhance glucose uptake and utilization during exercise, which could improve energy availability for prolonged exercise.

Watch this video about glucose uptake:

Let’s talk digestion

Not only does stretching have benefits for nutrient transport and absorption, but it can also have a positive impact on your gastrointestinal tract, a critical component of digestion. Nutrients are absorbed into the body through the digestive system.

When we eat food, it is broken down in the mouth, stomach, and small intestine into smaller molecules such as glucose, amino acids, and fatty acids. These molecules are then absorbed into the bloodstream through the lining of the small intestine, where it then transports the nutrients to various organs and tissues to provide energy and support growth and repair.

The blood carries simple sugars like glucose, amino acids used for building proteins, and certain vitamins and salts to your liver. The liver then decides what it needs to store, and what can be sent to other areas that require nutrients.

What does all this have to do with stretching? Ever been in a yoga class or on a walk for example and suddenly had the urge to go to the bathroom, and we are not talking number one. Well, that sensation has likely been triggered by the stretching of your GI tract to help food move through and be absorbed more efficiently, thus speeding up your digestion. An efficient digestive system means less energy is used in the body, and more nutrients are absorbed.

Here’s what stretches help most…

While there is no specific type of stretching guaranteed to increase nutrient absorption, a few stretching exercises can help improve blood flow and digestion, contributing to better nutrient absorption.

Dr. Andrew Huberman explains on his Dr. Huberman Lab podcast how to have an effective stretching routine. For static stretching, all you need are 2-4 sets of 30 second holds per muscle group, 5 days per week. It is better to stretch a little bit every day than wait and do it all at once.

Huberman recommends four types of stretching: dynamic, ballistic, active-static and passive-static. Dynamic stretching requires less momentum towards the end range of motion; ballistic stretching involves swinging limbs through a full range of motion; and static stretching where you stretch through end range of motion. Active static stretching is a dedicated effort to put force behind stretch to extend the range of motion, and passive static stretching is relaxing into the furthest range of motion.

Stretching examples

Cat-Cow Stretch

Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone. Then exhale as you round your spine, tucking your chin into your chest and drawing your belly towards your spine. Repeat this movement for several breaths.

Sun Salutation

These are well-rounded body movements that help you connect your breathing with your body through a series of 12 flow sequences linked together. This sequence is inclusive of almost all of the recommended stretches.

 

Forward Fold

Stand with your feet hip-width apart and then fold forward, reaching your hands towards your feet. Hold for 30 seconds.

 

Downward Facing Dog

Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Then lift your hips up and back, straightening your arms and legs to form an inverted V-shape. Hold for several breaths.

Butterfly Stretch

Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold onto your feet and gently pull your heels towards your body, while pressing your knees towards the floor. Hold for 30 seconds.

Digging In with Easy Energy


What a waste. And indeed it is when it comes to our food.

Experts tell us we waste as much as 30 to 40 percent of our food along the journey from dirt to dinner. But the folks at Easy Energy Systems are applying modern technology in an innovative way to tackle the problem head on – transforming waste into useful products.

From environmentally-friendly fertilizers, to biofuels, to soil-enhancing, water-conserving products and a whole host of other things, Easy Energy utilizes modular technology to create a renewable energy cycle. Tune in…it’s time definitely not wasted.

Return of El Niño Sends Up Red Flags


It’s an old cliché that whenever two or more farmers get together, it takes no more than three minutes before the subject of the weather comes up. But with El Niño’s return, we probably can cut that three minutes at least in half.

What’s El Niño?

There are two weather systems off the coast of South America that dramatically affect the winter and summer weather in the United States: El Niño and La Niña. Both of these are a result of the Pacific Ocean surface temperatures causing tropical rainfall that then changes the weather patterns around the globe. Each event typically occurs approximately every three to five years. They both tend to develop in March through June, peak substantially sometime between December to April, and then weaken from May through July.

The ENSO blog, written by experts who forecast El Niño and La Niña, tell us we’re in the very early stages of another El Niño – the climatic phenomenon that results when waters in key parts of the Pacific Ocean start to warm up abnormally, changing normal atmospheric flows and potentially triggering all sorts of weather extremes.

El Niños are nothing new. We’ve seen them periodically for decades, including some notoriously severe El Niños in 1985, 1997 and 2015.  The effects of El Niño extend around the world, with often dramatic – sometimes catastrophic – changes in weather patterns. The worst was the 1982-1983 El Niño that dramatically affected Australia, North & South America, Africa, and Indonesia. For instance, Peru had 11 feet of rain when it normally has 6 inches.

But this time around, the experts are particularly concerned.

The venerable British Broadcasting Corporation (BBC) cites weather scientists are “warning there is a good chance that it could be a particularly strong El Niño this year.”

Such strong language may reflect our pre-occupation with global warming and overall climate change. Both have emerged as perennial – maybe “perpetual” is a better word – cause for global concern.

According to NOAA, the European Union’s Copernicus Climate Change Service and the National Air and Space Administration (NASA), the world remains locked in an undeniable pattern of warmer temperatures. The eight warmest years on record have occurred since 2014, with 2016 the warmest year ever and 2022 clocking in as either the fifth or sixth warmest. (Perhaps not coincidentally, the last El Niño began in 2015.)

What’s more, experts note that these record global temps occurred during an “La Niña” event dating back to 2020. For three years, the Pacific waters have been cooler than normal, leading some observers to question just how bad the temperature levels would have been absent the generally cooling effect of a La Niña on atmospheric patterns.

In simple terms, there’s ample cause to question just how bad the effect of our latest El Niño could be on our planet – and especially our agricultural system.

What exactly does an El Niño do?

In June, NOAA announced evidence that the next El Niño already has begun. As in a typical El Niño event, water temperatures in the eastern Pacific Ocean have been rising, and some experts also note that the area of warmer waters actually has begun expanding to the west.

The phenomenon usually first appears in the waters off Peru and Ecuador, occurring on average every two to five years and typically lasting nine to 12 months, and sometimes longer. This time around, the agency projects an 84 percent likelihood of a “moderate” El Niño and a 56 percent likelihood of a “strong” event. As the BBC report suggests, other experts offer more pessimistic assessments.

The warmer waters change the normal circular patterns governing movement of the upper atmosphere. Warmer waters “push” the overlying air northward faster than normal, altering the jet stream that guides weather systems around the globe. Normal east to west trade winds diminish and sometimes actually cease altogether, with resultant effect on normal cloud cover. Traditional weather patterns change.

The resulting problems come in many forms:

  • changed precipitation patterns, and greater risk of either drought or flood;
  • extreme temperatures; and
  • more dramatic weather events.

But the front lines of the fight against El Niño ’s pernicious effects lie with global agriculture. Farmers and ranchers face yet more uncertainty and enormous complications in managing their crops, flocks and herds.

Experts, however, caution that the complications created by global warming and climate change make such generalizations problematic. One NOAA official observed, “we’re in unprecedented territory.” As an example of the complexity or making predictions, note that hurricane experts acknowledge El Niño ’s dampening effect on the number and severity of hurricanes but nonetheless project a “near-average” hurricane season.

What’s at stake for agriculture?

True optimists hope producers in northern areas will be spared the worst from El Niño, while increased rainfall in other parts of the country might help deal with the lingering effects of drought in some key producing areas. But optimists have been hard to identify since weather agencies made their El Niño pronouncements in early June.

Weather extremes obviously can be devastating for both crop and animal producers. Heat and dry conditions stress crops and animals alike, increasing the need for water and often nutritional and veterinary support. Water supplies and shelter facilities must be managed and maintained more closely than ever. Monitoring of herds and flocks must be stepped up to identify and deal with threats to animal health and well-being generated by the extreme conditions.

Nor are the threats posed by temperature extremes limited to excessive heat and resulting dry conditions. The phenomenon fuels both higher high and lower low temperatures. Risk of damaging frosts and the need to shelter and protect animals from the cold and chill also increase.

More broadly, the added elements of unpredictability generated by El Niño mean farmers and ranchers have to place even more time, money and energy into planning for worst-cased weather scenarios.

Where are the biggest risk areas?

No one who has dealt with previous El Niño s will attempt to predict specifically how the emerging El Niño will play out in each and every agricultural region or situation. But experience and sound science can identify some of the areas most likely to be affected as El Niño continues over the coming months.

Among the areas to watch closely:

United States

El Niño is most likely to trigger drier, warmer weather in the northern United States and Canada, and more and heavier precipitation in the southern United States.

Some optimists argue El Niño could generate more rainfall for key areas of California – a trend that normally would be seen as a positive. But this year’s abundant snowpack and melt might further complicate the water-management challenge for the state. Some observers express similar hopes for the pockets of midwestern drought – but acknowledge the equal risk of seeing dry conditions become even drier.

Australia

Australia sits firmly in the historic El Niño bullseye. The 2015-16 event proved especially troublesome for a country that plays a central role in global trade of commodities and diverse food products. Australia’s efforts to step into global markets with abundant wheat and barley crops, for example, played a major role in helping mute the adverse effects of last year’s devastating loss of grain and oilseed supplies from the Black Sea corridor.

Australia exports 80 percent of its wheat, half of its barley and 90 percent of its wool. With more than 25 million head of cattle, the country trails only Brazil as the globe’s largest exporter of beef. By any measure, the country is a major supplier to a hungry world.  The 2015-16 El Niño helped drive the fourth-warmest temperatures on record.

With the world’s demand for wheat and other foods still increasing, Australia once again is a major factor in global food security.

Southeast Asia and the western Pacific

Disruptions to the normal monsoons could adversely affect many of the mainstay crops that dominate this region, providing food staples to literally billions of people.

Palm oil, for example, makes up more than half of all the vegetable oils consumed globally. About 60 percent of global palm oil comes from Indonesia; another 29 per cent is grown in nearby Malaysia and Thailand. Rising demand and tight supplies already have led to export restrictions among some major producers. Changes to traditional monsoon patterns and other weather-related complications can only add to the threat of further supply disruptions and drive further market gyrations.

Rice markets face similar concerns. Rice, a staple food for billions, is the second most important cereal crop in the world (behind only corn). Markets look to China, India, Bangladesh, India, Vietnam and Thailand for 75 percent of total production.

India

India’s role as a major player in global agriculture often is overlooked. India leads the world in acreage planted to wheat, rice and cotton, and ranks very near the top of global production charts for fruit, vegetables, sugarcane, sugar, rice and cotton. India farmers feed what is soon to become the world’s largest national population (1.5 billion by 2030) – and still export large quantities of the essential commodities sought by global customers.

China and Brazil

Both countries are critical elements of the global food system, both as exporters of commodities and food products. El Niño projections place China largely outside the areas expected to be most affected by weather events tied to El Niño.

Scientists also predict the worst of the potential “dry” conditions affecting Brazil will fall in the northern part of the country, which trails the southern areas as key agricultural producing regions. Brazilian produces soybeans, sugar cane, corn, cotton, beef and other commodities and food products – many of which should continue to compete aggressively in what could become an even tighter market supply picture.

But the same experts caution that specific abnormal weather events may occur  nonetheless across the globe as a result of El Niño, especially when coupled with overall global warming patterns. El Niño only adds to the weather and climate challenges facing today’s global food system.

What does all this mean for the food consumer?

The losses imposed by El Niño are far from inconsequential. Experts measure their economic costs in the trillion of dollars — on average around $3.4 trillion, and as much as $5.7 trillion from the severe 1997-98 El Niño. Those costs ripple through national economies – with consumers ultimately paying their share.

Oakridge Dairy Overcomes Industry Challenges

Oakridge cow


This fall, I visited 2,700 Olympic ladies. It wasn’t at the Tokyo Olympics, but here in New England. Oakridge Dairy is a fifth-generation farm located in Ellington, Connecticut. Established in 1890, the Adolph-Bahler family started growing tobacco, potatoes, and dairy cows. Now, they have a powerhouse of 2,700 Holsteins that produce over 21 thousand gallons of milk per day – an Olympic-sized feat, for sure!

While other dairy farms in the nearby area closed over the years, Oakridge expanded by adhering to the motto:

Quality does not happen by chance; it’s done on purpose.

Through the generations, this family has endured and responded to changing consumer preferences, new technology, increased regulation, and a host or other challenges. They currently have three family members who actively maintain their families’ passion for all things dairy.

Challenges in the Dairy Industry 

We wondered how they, and the dairy industry overall, are faring in today’s tough environment. Dairy has been mistakenly blamed for causing cardiovascular disease, cancer, and lactose intolerance, pushing consumers over to nut ‘milks’ such as almond, coconut, and cashew. And climate change has turned the spotlight on agriculture, specifically methane-producing cattle and dairy cows. In addition, the regulatory environment is much stricter on manure run-off and smell pollution in the surrounding neighborhoods.

But the truth about dairy farms and their products is not all doom-and-gloom. In fact, it’s the opposite. Let’s start with what these bovine athletes give us. Many of the necessary nutrients our bodies need to stay healthy are found in just one 8-ounce glass of milk. It helps us make muscle, blood, bone, skin, hair, and hemoglobin which carries oxygen throughout our blood. It regulates the nerves, muscles, and heart while also being a building block of our genes.

Milk nutrients help protect against cell damage and infection. It helps with brain functions of memory and thinking, as well as food for our microbiome. Finally, there is research that shows dairy can protect from both heart disease and colorectal cancer.

To combat the demand for alternative products, the dairy industry is becoming more creative in addressing consumer concerns. A recent McKinsey study on consumer behavior toward dairy shows that 42% of consumers perceived alternative milks as health and wellness solutions, a 14% increase from 2019.

Dairy farmers around the world are using data-driven insights to create new varieties of dairy to meet customer needs and preferences. Some choices are flavored milk, lactose-free milk, reduced sugar milk, and high-protein yogurt, milks and other products.

Some cheeses such as Swiss, provolone, gouda, cheddar, Edam, Greyere, and cottage cheese have been shown to be beneficial for our gut microbiome. And don’t forget Kefir as a fermented source of about 30 species of probiotics that aid gut health.

So, how is Oakridge handling these challenges?

The Milkman is Back

The Adolph-Bahler family is conscious that not everyone understands how a dairy farm operates. They have a delivery service called The Modern Milkman that delivers fresh milk, local eggs, butter, yogurt, and cheese within a 50-mile radius of their farm.

To further this community offering, Oakridge Dairy want their neighbors to see where milk comes from. They host field trips, educational events, and farm fairs over the course of the year to enhance transparency for all customers. Quite literally inviting them in to see exactly where the milk comes from and how it ends up in their carton or cheese.

Oakridge Dairy strives to be the farm of the future in a world where people know their farmer.

Feeding People with the Environment in Mind

There is no denying the environmental impact of feeding 7.9 billion people, 1.7 billion cattle and pigs, and 34 billion chickens around the world. However, each year, sustainability across the ag sector improves. Farmers around the world, particularly in the U.S. and Europe, are giving humans, animals, and birds the nutrition needed while minimizing the impact on land, water, and air.

This is also true of dairy, where farmers have made significant strides over the decades to produce more milk using less land and fewer cows emitting less methane. The average cow in the U.S. produces about 7.8 gallons of milk per day, an increase from 5.7 gallons in 1999.

For the cows to produce that much volume, they eat about 100 pounds of food and drink 50 gallons of water each day, equating to an acre to feed one cow and calf for a year!

While the number of dairy herds has dropped from approximately 46,000 in 2013 to 36,000 in 2023, the number of dairy cows has remained the same due to dairy farm consolidation.

Yet milk production has increased by an extra two gallons a day per cow than more than 20 years ago. This is due to the science around animal feed.

Animal feed science for dairy has increased cow digestibility and decreased methane. Cows eat plants for their diet, but they lack the ability to efficiently digest their food. Hence the methane burps we’ve heard about in the news the last few years.

To digest the food most efficiently, the cows need a strong set of microflorae such as bacteria, protozoa, fungi, archaea, and bacteriophages. Data science has allowed feed companies to match the perfect microbiome and feed combination for a specific farm to enhance yield production.

Oakridge Dairy’s ‘Cow Power’

Methane, or anaerobic digesters are an environmental solution for all that manure and urine. Each day, the waste is cleaned out of the barn and placed in a big lagoon covered with a rubber dome.

The gases, which otherwise would go into the atmosphere, are captured inside the dome and used for a variety of purposes. The farm can use the gas to generate their own electricity, thus eliminating the need traditional coal-powered electricity. If the farm generates excess energy, it can be sold back onto the grid as an alternative energy source for the surrounding area.

Additionally, the captured gas can be injected into natural gas pipelines and used to power renewable natural gas vehicles. It is fun to think that the electricity used to charge electric vehicles could be run on cow power. These digesters are not cheap and can be cost prohibitive for farms with dairy herds of less than 500 cows. Another reason for dairy consolidation.

Oakridge Dairy implemented a digester at its farm. Not only does the digester give them enough energy to power the electricity needed on their farm but depending on the time of year and energy prices, they also can sell it back on the grid.

Another great benefit is that Oakridge Dairy uses the solid waste for the cow’s bedding. It sounds a little unsanitary, but when we visited the farm, we saw that the digestor heats up the manure and kills all the bacteria.

The heated manure goes through another heating and drying process which makes it fluffy and clean for the cows to use when they lay down.

Cows lay down for about 14 hours a day, so it is critical that their bedding is clean and bacteria free.

Artificial Intelligence & Dairy

Data management and artificial intelligence definitely have its place on a dairy farm. It gives predictive dairy and cow information to the herd manager to monitor cow health and milk production.

At D2D, we have talked about sensors that dairy cows wear – like collecting your data on your Apple Watch. The herd manager can look at the data on any cow and see if she is eating enough, has a fever, milk production is consistent, and if she is socializing with her friends. The data is endless. This has helped reduce sick cows by at least 15% because it lets the herd manager see and treat a cow before she is in distress. This has a tremendous impact on animal welfare.

Furthermore, dairy farmers can now put all this information together and find trends. What does the overall fertility rate look like for the herd? Is the animal feed just the right balance for the cows’ health? How well are they chewing their cud? Should the beds be changed more often? Do the cows like classical music or rock and roll when they milk? The farm can then adjust feed rations, milking schedules, and labor for optimal financial results.

A contented cow is a productive cow.

Farmers do everything to ensure their cows are comfortable, well fed and stress free.

At Oakridge Dairy, automated milking uses the Internet of Things and artificial intelligence as an on-going innovation in the milking parlor. The data can show the best time of day to milk, optimizing cow traffic which affects milk quality. The cows are automatically sorted into a moving carousel which helps reduce lameness and decreases costs.

Each cow’s udder needs to be cleaned before the milking apparatus is placed on the teats. Otherwise, bacteria would get into the milk. Generally, this is done manually by one or two farm laborers. However, this is time consuming and always fraught with human error.

Oakridge Dairy invested in two robots that go underneath the cow and prep them for milking. The fascinating part is that even though most cows are Holsteins and should have a similar teat anatomy, all cows are unique, just like us. The robot goes underneath the cow and because of AI, it remembers each teat placement of each cow.

 

After the milking, there is another robot that also has the same AI-type memory bank that sprays the teats, so they are clean before entering the barn.

Recycle and Reuse

If it were not for cows, a lot of food byproducts would just go to landfills.

For instance, the world eats a lot of almonds. The United States alone produced the most at 1.3 million tons of almonds. Did you know that almonds grow in a shell? What happens to those shells? As the almonds are processed, the shells get crunched up and sent to use as animal feed for dairy farms, like the hulls that are fed to the cows.

The world also drinks a lot of beer. The United States is 20th, with each of us drinking about 73 liters a year. FYI, Czech Republic is the global winner, drinking 140 liters a year. Beer comes from barley malt or other grains. After fermentation, there is something called brewers’ grains which is used for animal feed. If cows didn’t eat it, it would end up in a landfill.

Bread has been a staple in the human diet for over 30,000 years. So, it is no surprise that the left-over product of making wheat is used for animal feed. Wheat middlings are a great source of protein, fiber, phosphorus and other nutrients for animals.

Visiting Oakridge Dairy to witness reusing & recycling, AI, and biodigesters in action was an insightful experience into the future of ag, where technology helps to meet the needs of the cows and our global health.

The farm’s concern for their ‘Olympic ladies’ is self-serving because cow comfort means more milk for their customers. And as seen first-hand, these cows are clean, comfortable, and very happy, indeed.

 

Food as Protection from Air Pollution

Foods to combat pollution's health effects

Two weeks ago, approximately 2,300 fires began burning in nine of Canada’s thirteen territories. These fires have destroyed nearly 9.5 million acres of forest causing widespread haze and air pollution throughout the U.S.

This rapid smoke onset turning our skies shades of yellow and orange caused panic across the eastern seaboard as some people reached deep in their drawers and opted to re-mask when outside, and avoid outdoors when at all possible.

What many may forget is that air pollution is a major health concern for people around the world, not just when fires are raging.

Pollution as a Global Crisis

Air pollution poses significant risks to both environmental and human health. The World Health Organization (WHO) reports that air pollution causes the death of seven million people per year globally. Living in urban areas with high levels of pollution can exacerbate health issues, such as asthma, bronchial diseases, and heart disease.

With the challenges of air pollution becoming increasingly prevalent such as in instances of the Canadian fires, scientific research provides new insights into how our diet can protect us from the harmful effects of air pollution and the ways that we can reduce the impact through various foods.

The Role of Antioxidants in Combating Air Pollution

Oxidative stress and inflammation are two major biological responses to air pollution.

Fine particles, smaller than 2.5 microns, can penetrate deep into the lungs and potentially enter the bloodstream, causing low-grade inflammation and oxidative stress. These processes are thought to aggravate or even drive chronic diseases.

Antioxidants are substances that neutralize harmful free radicals produced in the body as a result of exposure to toxic air particles. Free radicals are unstable molecules that can cause inflammation, leading to a range of health issues, from diseases to premature aging.

By ensuring that our diet is rich in antioxidants, we can help our bodies protect themselves from the damaging effects of air pollution.

The existing literature on the subject suggests that some harmful effects of air pollution may be modified by the intake of essential micronutrients (such as B vitamins, and vitamins C, and E), omega-3 fatty acids, Mediterranean diet guidelines and cruciferous and apiaceous vegetables.

Mediterranean Diet

The Mediterranean diet emphasizes consumption of plant-based foods, olive oil, fatty fish with omega 3s and moderate intake of alcohol, providing a diet highly enriched in antioxidants and anti-inflammatory compounds.

A large cohort study with detailed diet information at the individual level assessed whether a Mediterranean diet modified the association between long-term exposure to ambient air pollution and cardiovascular disease mortality risk. The study found that those with a higher adherence to a Mediterranean-style diet had significantly lower rates of air pollution-related mortality.

This suggests that increased consumption of foods rich in antioxidant compounds may aid in reducing the considerable disease burden associated with ambient air pollution.

Cruciferous Vegetables

Broccoli and other cruciferous vegetables can dramatically boost the detox enzymes in our liver and help decrease the level of inflammation within our bodies. This may explain why eating more than two cups of cruciferous veggies a day is associated with a 20% reduced risk of dying, compared to eating a third of a cup a day or less.

The cruciferous compound sulforaphane is a powerful inducer of our detox enzymes and has been extensively researched for its cancer-fighting abilities. Recent studies have also looked at its ability to fight the inflammatory impact of pollutants.

In one study, participants who consumed a regular broccoli sprout extract (equivalent to one to two cups of broccoli a day) experienced a decreased level of inflammation in their airways from pollutants compared to those who did not consume the extract.

Foods like arugula, broccoli, Brussels sprouts, cabbage, cauliflower, kale, radish, and turnips, are a way to combat the long-term health risks of air pollution.

Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fatty fish like salmon and tuna, as well as in fish oil supplements, have been shown to offer protection against the cardiovascular effects of air pollution.

A study by the Environmental Protection Agency (EPA) revealed that individuals with higher levels of omega-3 fatty acids in their blood experienced less adverse effects from short-term exposure to outdoor air pollution.

It found that individuals with higher levels of these fatty acids experienced improved lung and vascular function following short-term exposure to NO2.

Regular intake of foods such as chia seeds, flaxseeds, and walnuts, can mitigate these effects of nitrogen dioxide.

Apiaceous Vegetables

Apiaceous vegetables, such as celery, carrots, parsnips, and parsley, have been found to protect the body from the accumulation of acrolein, a lung and skin irritant present in cigarette smoke and automobile exhaust.

A study by the University of Delaware discovered that these vegetables support detoxification by increasing antioxidant enzyme activity in the liver.

Vitamin C-rich Foods

Vitamin C is a potent antioxidant that can help the body eliminate free radicals and reduce the impact of air pollution. Vitamin C is also a water-soluble vitamin and potent antioxidant that should be prioritized in a diet designed to combat the effects of pollution. The human body cannot produce or store vitamin C, so it’s crucial to include it in our diet daily.

Vitamin C works to recycle vitamin E, as well as being essential for collagen synthesis. Collagen synthesis helps make our muscles and tissues resilient. Foods rich in vitamin C, such as oranges, broccoli, kiwi, cabbage, and turnip greens, can help maintain healthy levels of vitamin C in the lungs.

Vitamin B-rich Foods

Columbia University conducted a study that concluded that B vitamins could prevent particulate pollution from affecting heart rate variability and provoking inflammation.

According the lead scientist Jia Zhong, a huge consideration is the expression of genes, stating that pollution can activate normally quiet “bad genes,” and that B vitamins may keep those potentially dangerous genes silent.

For more on epigenetics and how genes are expressed, check out our article on epigenetics.

Vitamin E-rich Foods

Vitamin E is another powerful antioxidant that can help protect against the harmful effects of air pollution. According to studies, there exists an association between the amount of vitamin E in our bodies, and exposure to particulate pollution and how well our lungs function.

Plant-based cooking oils like rice bran oil, sunflower oil, olive oil, and canola oil, as well as almonds and sunflower seeds, are excellent sources of vitamin E.

Other Factors to Build Resistance to Air Pollution

In addition to consuming the foods listed above, it’s essential to maintain a healthy, balanced diet to build resistance against air pollution.

This means focusing on consuming whole foods and avoiding processed or fast foods that may contribute to inflammation and oxidative stress.

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the body with the necessary nutrients to combat the harmful effects of air pollution.

Along with a healthy diet, adopting certain lifestyle habits can further reduce the impact of air pollution on your health.

 

Some of these habits include:

  • Regular exercise to increase lung capacity and improve respiratory function
  • Quitting smoking, as it can cause premature aging of the lungs and increase the risk of lung diseases
  • Adopting good hygiene practices, such as washing hands regularly and avoiding crowded areas during flu season, to prevent lung infections
  • Using air purifiers and maintaining good indoor air quality to minimize exposure to pollutants in the home

Scientific evidence supports the notion that diet plays a crucial role in mitigating the adverse effects of air pollution on human health. Adopting specific dietary patterns, such as the Mediterranean diet or increasing the intake of the above-mentioned nutrients, can help reduce pollution-related health risks.

Digging in with Dr. Jim Joachim, Internist & Clinical Nutritionist

Dr Joachim podcast

Dr. Joachim is a primary care internist and a medical and clinical nutritionist at his practice in San Diego, California. Dr. Joachim is a Fellow of the American College of Nutrition and has given hundreds of clinical nutrition presentations to doctors, nurses, students, and patients for over 35 years.

And to keep things interesting, Dr. Joachim was a tactical physician in the Wilmington, NC Police Department’s SWAT Team, undergoing rigorous training to graduate from the Police Academy to serve those wounded in the field.

Listen in to extract the varied pieces of wisdom Dr. Joachim has accumulated, both with his practice and in real-life experiences. His insights will provide confidence in your dietary decision-making and quiet the noise from supplement companies that seem to promise the world in one little pill or scoop of powder.

Dirty Tactics from EWG’s Dirty Dozen

Dirty Dozen's Dirty Tricks

Full disclosure: I buy organic fruits & veggies. I also buy conventional fruits & veggies. For me, it depends on the time of year, the way the produce looks, which grocer or market I’m visiting, and price (those two-for-one berry deals are no joke!). At D2D, we also believe that feeding a growing population requires all kinds of safe, sustainable growing methods. We should have a choice and not be unnecessarily fearful of the food at the grocery store.

What’s at Stake?

If I told you that I only buy organic produce, you’d probably assume that I had the Environmental Working Group’s (EWG) list of contaminated produce memorized for when I go shopping, right? And probably expound on the “horrors” of conventional farming, too. Some of you may not know what EWG is, but you’re probably familiar with their annual “Dirty Dozen” list showing which conventionally-farmed fruits & veggies have the most pesticide residue based on data from the USDA Pesticide Data Program.

But should you really be afraid of these “Dirty Dozen” items?

EWG would give a big ‘yes’ to that one. But wouldn’t you do this, too, if your corporate donations came from Organic Valley, Earthbound Farms, Applegate Farms, and Stonyfield Farms?

Hey, I kinda get it – they’d infuriate their stakeholders if they published information discouraging their products. But their report hurts our health and frankly, our sanity. And at a time when we need it most with rising rates of obesity and chronic illness sufferers in the U.S.

Sad State of Health

Did you know that only 10% of us eat the recommended amounts of fruits & veggies each day? I’m literally sneaking riced cauliflower and diced sweet potatoes into my oatmeal each morning and am barely scraping by in that department. There is no doubt about it: washing, chopping, and preparing five to nine servings of veggies for each family member every day takes a lot of time.

But what about those who can’t even shop for fresh produce? The USDA’s food desert map examines lower-income and lower-access locations where people live far from a supermarket.

You’re Only as Good as Your Data

Though we’ve previously posted on how the USDA and EPA monitor and manage pesticide residues on produce, here are a few points about the margin of safety the EPA applies to our produce, the data gathered by the USDA that shows where produce falls within that spectrum, and how the EWG misrepresents the data to scare the daylights out of us.

Let’s first take a look at data collection and what it shows:

Organic and conventional crops: It’s not a level playing field

“The EPA requires synthetic pesticide manufacturers to conduct a whole battery of tests for initial and ongoing registration. The extensive and costly testing is conducted to determine toxicity on human health from dermal exposure, inhalation, and ingestion, and assesses human health outcomes related to reproduction, cancer, and organ systems.

On the other hand, “natural” organic pesticides are not required to be tested for toxicity and have never received this level of assessment.” 

– Susan Leaman, Toxicology Consultant, Vice President at IDS Decision Sciences

  • Have you heard of copper sulfate? It’s considered an organic pesticide and is frequently used on crops prone to fungus. It’s also one of the most toxic pesticides. Yes, even among synthetic ones.

Toxicity Levels of Various Substances

Sources: National Science Teachers Association, CamiRyan.com

Yes, there is pesticide residue on most produce – both conventional and organic. It’s also in our air. And water. And, our bodies can handle it.

Despite what you may hear on the interwebs, the USDA conducts very rigorous testing on thousands of produce samples for its Pesticide Data Program (EWG’s data source). The USDA then works with the EPA to develop tolerances for acceptable pesticide residue on produce.

  • This is how the EPA determines pesticide tolerance: they identify an allowable level of residue for no health risks based on exhaustive toxicological evaluations. If a residue is at or below the tolerated amount, it is safe by a factor of 100, which means the residue present is 100 times smaller than the smallest amount that would have a negative health effect. That’s a pretty plentiful safety cushion there.

“In reality, exposure to toxins like pesticides is not as simple as ‘this is good, that is bad’. Whether or not something is toxic depends on numerous factors, such as the substance’s form, the amount you are exposed to, how you are exposed, and your genetic make-up.”

– Susan Leaman, Toxicology Consultant, Vice President at IDS Decision Sciences

  • Still scared? Check out this page from Alliance for Food and Farming, which represents organic and conventional produce farmers, to see how much produce you’d need to eat to incur some ill effect from the residue, based on our gender and age range. As much as I love strawberries, I don’t think I can eat 453 berries in one day ????

EWG’s Dirty Data Habits

Let’s take a quick look at how EWG takes advantage of omissions and manipulates data in favor of their stakeholders:

EWG’s desperate search for data to substantiate their position

EWG recycles practically all the same data as previous years and slaps the “2023” on Food Shoppers Guide to make it look meaningful

  • The USDA analyzes pesticide residues with dozens of rotating crops, so each year only select crops are re-analyzed. For instance, this year it was just three crops analyzed that fall under EWG’s coverage: asparagus, cabbages, and sweet peas. Yet they make a big stink about releasing a whole new report, instead of just giving an update on the 6% of data that may or may not have changed since last year!
  • To that end, we don’t know the current pesticide levels of pineapples and eggplants, which were last analyzed in 2002 and 2006, respectively. But both show up on EWG’s “Clean Fifteen” list, without really knowing levels within the last 14+ years.
  • As for raspberries, another delicately-skinned fruit like strawberries (notoriously #1 in the “Dirty Dozen”), they haven’t been analyzed since 2013 – a long time for those overly-concerned with these things.

…When it’s convenient for them

  • Suddenly they’re reporting on shelf-stable goods? Their report vilifies conventional raisins during a time when some of us don’t have access to fresh fruit. What kind of timing is that?
  • And as unemployment skyrockets, they send an email blast asking for money ☹ Sounds kinda culty, too, right? And, I don’t know, maybe directing at least SOME of those funds to a COVID relief fund would make this email seem a little less crude and more helpful at keeping people alive and healthy, perhaps?

EWG Actually Knows Better

The most disheartening part about the EWG’s Dirty Dozen report? They know they’re causing unnecessary panic. Perhaps in light of the current pandemic, they stated in their press release that “…consumers should continue eating plenty of healthy fruits and vegetables, whether they are conventional or organic. Doesn’t this seem contradictory to their entire report? So why cause more panic when we’re all already freaking out???

There’s no question that the benefits of eating fresh fruits and vegetables FAR outweigh any ill effects from pesticides – the vitamins, minerals, antioxidants, fiber, and other nutrients keep our bodies healthy. How else are we to build up our immune systems to help combat this virus?

Uniting for Health

Despite the mixed messages of the EWG report, there’s one common theme that unifies us all in our plight for overall and immune health: to eat more fruits and veggies, no matter the source. Whether explicitly said by nutritionists and doctors, or hidden between the lines in a press release, we all agree that eating more produce can positively affect our immunity against COVID, and beyond.

And if you are still concerned about pesticide residues and pathogens, just rigorously wash and prepare your produce.

Make sure to wash your produce thoroughly under cool running water BEFORE eating or preparing. It is important to rinse…to avoid transferring dirt or bacteria onto your knife, the flesh of the produce or your work surface. The FDA does not recommend washing your fruits and vegetables with soap…however, you may want to use a clean produce brush to scrub firm crops.”

– Maki Yazawa, RealSimple

My last point is for those who are still skeptical…

If you question the USDA and EPA data, just remember that between two stories may lie the truth. So, if you recall that the EPA’s pesticide residue tolerance scale for produce must be “100” at a bare minimum, and “1” is a serving of produce that has enough pesticide residue to cause an immediate ill health effect (as the EWG would like us to believe), that halfway point brings us to “50”. Even at a factor of 50, I would still encourage my family and friends to eat lots and lots of produce. Even then, 226 strawberries are still too many for me to eat at once 😉

Suffer from allergies? Eat these foods!


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This year was a fairly unique allergy season. According to experts, the rise in overall temperatures earlier in the fall and winter caused trees and plants to start producing pollen sooner than in typical cycles, so while allergies may not be more intense this year, we have had pollens in the environment for a longer period of time.

This has been so bothersome that, according to recent reports, a staggering 34% of allergy suffers are opting to stay indoors. Additionally, over half of allergy suffers are reportedly taking antihistamines; 46% take oral drugs like Claritin-D or decongestants, 35% use nasal sprays, and 30% use eye drops.

Foods as Allergy Medicine

Doctors warn that overuse of certain nasal sprays can cause dependency and other reports suggest that high doses of Benadryl, commonly used to treat allergies, can lead to severe health issues. The list of warnings goes on. But what if we could make small changes in our diet that could impact how our body responds to allergens, and lessen the reaction and our discomfort?

The studies mentioned below show specific compounds and its quantities in foods can reliably reduce histamine reactions. Here are foods that have been shown to contain these anti-inflammatory and antihistamine properties to help alleviate pesky allergy symptoms.

Quercetin

The first compound is Quercetin. It is a flavonoid best known for its antihistamine properties.

Histamine is a naturally occurring compound involved in various physiological processes and is also released during allergic reactions.

Some individuals may experience histamine intolerance or sensitivity, where they have difficulty breaking down histamine an excessive response to it. These reactions lead to symptoms such as headaches, nasal congestion, skin rashes, digestive issues, and more.

Anti-histamine foods are low in histamine content or have properties that can help regulate histamine levels in your body to minimize histamine-related symptoms.

Quercetin is found primarily in apples, onions, berries, citrus fruits, leafy greens and cruciferous vegetables.

It has been shown to inhibit the release of histamine from immune cells, such as mast cells and basophils, which may help reduce histamine-induced allergic responses.

Another major component of quercetin is its anti-inflammatory properties. Quercitin inhibits various inflammatory pathways and mediators, including those involved in histamine release.

By reducing inflammation, quercetin may indirectly contribute to a decrease in histamine reactions.

It also possesses potent antioxidant properties, which can help neutralize harmful free radicals and reduce oxidative stress. Oxidative stress can promote inflammation and potentially exacerbate histamine-related symptoms (like sneezing, coughing, runny nose, swollen eyes, etc.).

Bromelain

Ever heard of Bromelain? Well, we promise you it is not a word you’ll soon forget, as it might just be your best friend next allergy season.

Bromelain is a mixture of enzymes found in pineapple stems. Yes, pineapple stems. Really the only way to naturally get bromelain is through fresh pineapple juice. However, bromelain supplements can provide concentrated doses of the enzyme.

Bromelain is another great anti-inflammatory compound. It can help reduce the production of pro-inflammatory substances like cytokines and prostaglandins, which are involved in allergic reactions.

It can also help the reduction of mucus and nasal congestion caused by irritants. Bromelain may help thin and break down mucus, making it easier to clear the airways and reduce congestion.

Bromelain can also help reduce a hyper-immune response and help reduce hypersensitivity to allergens as it regulates the brain’s signaling pathways.

Vitamin C

Vitamin C, also known as ascorbic acid, has various properties that may help combat allergies. While it may not directly target histamine reactions like quercetin, vitamin C can support overall immune function and have indirect effects on allergic responses.

Citrus fruits are dense in potent antioxidants that help neutralize harmful free radicals. By reducing oxidative stress, vitamin C can help alleviate inflammation, which is often associated with annoying allergy symptoms.

It also plays a crucial role in supporting the immune system as it enhances the function of immune cells, such as neutrophils and natural killer cells. These are involved in the body’s defense against allergens. A well-functioning immune system can better manage allergic responses.

Vitamin C has also been shown to have anti-inflammatory properties which can inhibit the production of pro-inflammatory substances and restraining inflammatory pathways.

By reducing inflammation, vitamin C may help alleviate allergic symptoms caused by inflammation, such as joint and muscle aches.

Omega-3 Fatty Acids

We hear all about “good fats” as they relate to hormone production and regulation of critical bodily functions, but these powerful nutrients can fight histamine-related allergy symptoms and help reduce inflammation caused by allergy irritation.

Foods high in omega-3 fatty acids, particularly eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA), are polyunsaturated fats found in fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts are great options to incorporate into a diet with varied protein sources!

While omega 3s can positively impact immune response and inflammation, they are unique in that they help to modulate lipid mediators. This means that omega 3s have the ability to alter their synthesis, breakdown, or interaction with cellular receptors. This modulation can have effects on the overall inflammatory response, immune regulation, and resolution of inflammation.

Omega 3s can also be converted into specialized pro-resolving lipid mediators, such as resolvins and protectins, which have anti-inflammatory and immunomodulatory effects. This directly helps to regulate immune responses and dampen histamine-related allergic reactions.

Grocery Store Cheat Sheet

Here is a helpful guide to sneak in these recommended nutrients into your diet! While this list is not exhaustive, it is a good jumping off point to help you this allergy season. Try to purchase these fresh and unprocessed foods as much as possible.

Digging into Heavy Metals with Isabel Smith, R.D.


Isabel Smith, MS RD CDN, is a nationally recognized Registered Dietitian and founder of Isabel Smith Nutrition in New York City.

Isabel received her Bachelor’s of Health and Exercise Sciences from Gettysburg College, and her Master’s of Science in Nutrition Communications from Tufts University. Isabel was trained in all areas of clinical nutrition at New York Presbyterian Hospital and has worked with patients at other esteemed academic medical centers, such as Dana Farber Cancer Institute and Hospital for Special Surgery.

In her private functional and integrative wellness practice, Isabel works with clients on hormonal balance, weight loss and intuitive eating, allergies, immune health, digestive health, athletic performance, blood sugar control, and more. You can find out more about Isabel on her website.

A Guide to Time-Restricted Eating


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Time Restricted Eating (TRE) has been around for a while, but many of the earlier studies kept suggesting that “more research was needed” to fully understand the benefits of this type of time-based dieting. Well, here it is: a hub for all the recent studies about the topic that build on prior research and speak to how beneficial TRE can be. Of course, each individual is unique and some benefits might be more evident based on individual diets and overall lifestyles.

Time-restricted eating is a form of intermittent fasting that limits what time of day you can eat. TRE has gained popularity as a weight loss strategy, but recent research has also suggested that it has benefits for overall health and longevity. One popular form of TRE is the 16:8 method, where an individual fasts for 16 hours and eats during an 8-hour window, though many other variations exist (e.g., fasting for 14, 16, or 18 hours).

Interested in different benefits of TRE? Jump to the health benefit most relevant to your needs:

SLEEP & CIRCADIAN RHYTHMInsulin Sensitivity & Metabolism, Hormonal Regulation, Melatonin Production, Improved Sleep Quality

BRAIN HEALTHMemory Improvement, Anti-inflammatory, Anxiety and Depression

CHRONIC ILLNESS REDUCTIONType 2 Diabetes, Cardiovascular Health, Metabolic Disease, Oxidative Stress

WEIGHT LOSSWeight Regulation, Fat Burn, Improved Insulin Sensitivity, Improved Energy Metabolism

 

Need Help Resetting Your Circadian Rhythm?

Circadian rhythm is the internal biological process that regulates the sleep-wake cycle and other physiological processes in the body, including hormone production and metabolism.

Recent studies have shown a strong link between circadian rhythm and metabolism. Disruptions to the circadian rhythm can lead to metabolic disorders such as obesity and diabetes. One of the key ways in which time-restricted eating may benefit the circadian rhythm is by synchronizing the timing of food intake with the body’s natural rhythms.

  • INSULIN SENSITIVITY & METABOLISM: Research has shown that when food intake is aligned with the natural rhythm of the body, it can lead to improved insulin sensitivity, glucose metabolism, and also lipid, or fat, metabolism.
  • APPETITE REGULATION: Additionally, time-restricted eating may help to regulate appetite by synchronizing the release of hunger-regulating hormones with the body’s natural rhythm.
  • MELATONIN PRODUCTION: Another potential benefit of time-restricted eating is that it helps to regulate the body’s levels of melatonin, a hormone that plays a key role in regulating the sleep-wake cycle. Melatonin is produced by the pineal gland in response to darkness and is responsible for signaling the body to prepare for sleep.
  • IMPROVED SLEEP QUALITY: Research has shown that eating late at night can disrupt melatonin production and lead to insomnia and other sleep disorders. By limiting food intake to earlier in the day, time-restricted eating may help to promote healthy melatonin levels and improve sleep quality.

 

Want to Improve Brain Health?

Time-restricted eating is not only beneficial for supporting sleep patterns, but it may also have positive effects on cognitive function.

  • MEMORY IMPROVEMENT: Studies have shown that TRE can improve memory, attention, and learning abilities in both animals and humans. This is likely because fasting can stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in neuroplasticity and the growth of new neurons.
  • ANTI-INFLAMMATORY: Additionally, BDNFs derived from fasting also have anti-inflammatory effects that can protect the brain from damage and disease. A study published in the journal Frontiers in Aging Neuroscience in 2019, found that time-restricted feeding improved cognitive function in mice.
  • ANXIETY AND DEPRESSION: TRE not only offers physical brain benefits, but also psychological benefits. It has been shown that time-restricted eating can improve mood and reduce symptoms of anxiety and depression. This may be because it can help regulate the body’s stress response and improve the overall sense of well-being.

 

Want to Reduce Likelihood of Chronic Illness?

Another potential benefit of time-restricted eating is that it may reduce the risk of certain chronic diseases. Studies have shown that TRE can improve markers of metabolic health, including reducing blood pressure, cholesterol, and inflammation.

  • TYPE 2 DIABETES: TRE may reduce the risk of type 2 diabetes, a growing public health concern affecting over 3 million people in the U.S. A study published in The American Journal of Clinical Nutrition in 2019 found that time-restricted eating improved markers of diabetes in obese men.
  • CARDIOVASCULAR HEALTH: TRE also benefits cardiovascular health, as it can improve endothelial function and reduce the risk of heart disease by helping to regulate blood clotting, aiding in the body’s immune response, controlling substances like electrolytes that pass from the blood into tissues, and appropriately dilate and constrict blood vessels.

  • METABOLIC DISEASE: In 2020, a study titled Time-restricted Eating for the Prevention and Management of Metabolic Diseases was published in the journal, Endocrine Reviews. The meta study reviewed TRE’s effects on metabolic health with a focus on its potential to prevent and manage metabolic diseases such as obesity, type 2 diabetes, and cardiovascular disease. The study found that TRE leads to weight loss, improved insulin sensitivity, and improved markers of cardiovascular health, such as blood pressure and cholesterol levels. These findings are consistent with other studies that have shown that time-restricted eating can promote weight loss and improve overall metabolic health.
  • OXIDATIVE STRESS: The study also found that time-restricted eating leads to improvements in markers of inflammation and oxidative stress, which may help to reduce the risk of chronic diseases such as heart disease and diabetes. This is supported by the Salk Institute study which found that time-restricted eating led to a decrease in the expression of genes involved in inflammation, which ultimately lead to these chronic diseases.

The study explored the different protocols of time-restricted eating and how they vary in their effects on metabolic health.

For example, 12 to 18-hour fasts, or short-term fasting protocols, have greater effects on weight loss and insulin sensitivity. However, 24 to 36-hour fasts, or longer-term protocols, have greater effects on markers of oxidative stress and inflammation.

 

Focused on Weight Loss?

 It’s also worth mentioning that time-restricted eating can be a convenient and easy way lose weight since you’re less focused on counting calories or eliminating certain foods. This makes it a more sustainable approach to weight loss and overall health, as it can be easily incorporated into a person’s daily routine.

  • WEIGHT REGULATION: A study published in the journal Obesity in 2018 found that TRE, in conjunction with a high-fat diet, led to weight loss and improved insulin sensitivity in obese individuals. The study also found that TRE led to an increase in the expression of genes related to circadian rhythm and metabolism, suggesting that TRE may work by aligning the body’s metabolic processes with its natural circadian rhythm.

  • FAT BURN: Another study published in the International Journal of Obesity in 2019 found that TRE led to a reduction in body weight and fat mass, as well as improvements in glucose tolerance in obese individuals.
  • IMPROVED INSULIN SENSITIVITY: A study published in the Journal of Nutritional Biochemistry in 2020 found that TRE led to a reduction in body weight and fat mass, as well as improvements in insulin sensitivity and glucose tolerance in overweight and obese individuals.
  • IMPROVED ENERGY METABOLISM: One of the latest studies in Cell Metabolism in 2021 showed that TRE improved energy metabolism and reduced the risk of developing metabolic diseases such as obesity and type 2 diabetes.

Want more information on time-restricted eating?

We’ve got you covered. Check out these articles to learn more about TRE:

What’s Keeping Food Costs So High?


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Well, they are at it again.

The Bureau of Labor Statistics (BLS), the U.S. Department of Agriculture (USDA), and a host of other noted authorities have told us what we already knew: food costs continue to climb. Maybe not as fast as they were. But annual increases of around 10 percent still cause all of us a lot of angst. Is this the new norm?

Just how bad is it?

The BLS numbers regarding retail food price inflation really shouldn’t surprise anyone who buys food today. Food in March 2023 was 8.4 percent more expensive than food in March 2022, down from the 9.5 percent month-to-month increase seen in February.

Prices at the grocery store actually showed a slightly sharper decline, falling to “only” 8.4 percent after a February increase of 10.2 percent. It still sounds awful, unless you consider that annual food inflation peaked last summer at 11.4 percent.

The masochists among us can use the chart below to track where the cost increases hit us hardest. We’re all probably well aware of the headlines – eggs, cereals, beverages, all up sharply. 

Reading between the lines

The problem with statistics is – well, they are statistics. Cold, impersonal numbers and charts often don’t tell the story in a way we all can easily grasp and appreciate. But we all have a stake in these numbers. After all, U.S. consumers, government and businesses spent $2.12 trillion on food and beverages in 2021, at home and away from home.

That’s 2,120,000,000,000 dollar bills, or about 5.4 percent of our entire Gross National Product spent on food, representing an estimated 10-12 percent of the average American family’s disposable income.

The numbers tell us the cost of our food is hugely important, to all of us. 

We at Dirt to Dinner work hard to find the important news buried in all that data. But when we saw the latest round of numbers about food costs, we elected to look behind the numbers by revisiting some of the past reports we’ve done on the complicated food-price picture.

Back in June 2021, we picked up on some great reporting by the Toledo Blade that tracked the actual cost of a shopping cart containing 15 commonly purchased food products. The Blade captured the cost of the same items in 2003, 2008, and 2011.

We replicated the basket and added our own 2021 findings. We found a 10-year increase in the cost of the basket of 28.2 percent. We’re not gifted statisticians, admittedly. But the cost increase seemed pretty much in line with historic food price.

So what would it look like in 2023?  We conducted a quick survey to see how the cart costs lined up with the latest inflation figures. That same cart of groceries that cost us $44.96 in 2021 today clocked in at a hefty $55.61, or 23.6 percent more than just two years ago.

Big increases in prices of cereal products, sugary beverages, eggs, and coffee accounted for the largest share of the rise. Our quick look behind the numbers suggests that the dramatic events of the past three years managed to inflate our food costs almost as much as we saw in the entire 2011-20 decade.

By taking advantage of sales and promotions, however, we cut the cost of the 15 items by over $4, bringing the annual cost rise to an average of 7.3 percent. Our 2023 sample was significantly smaller than in 2021, so our findings can hardly be categorized as a rigorous statistical analysis. But as a snapshot of the price realities facing consumers, it seemed to align with the statistics provided by BLS and USDA’s Economic Research Service (ERS).

Are commodity costs behind the continuing increase?

The big question that emerged for us at Dirt to Dinner had less to do with the hard numbers than the causes behind them. What’s keeping the inflation engine churning when it comes to our food?

One of the more frequent questions posed by consumers involves the cost of the commodities that fuel our modern food system. Prices for basic crops, notably food grains and feed grains, soybeans, and many other cornerstone commodities, remain high, by historical standards. But they have declined from the exceptionally high levels seen during the pandemic and the initial portion of the Ukrainian conflict.

All that aside, commodity costs are far from the only cost element in our food.

What else drives food cost inflation?

The world continues to increase production of essential commodities such as corn, soy, wheat, and palm. But as various USDA commodity reports and market analysts note, those increases are matched by equally significant increases in demand, with constant pressure on the level of available stocks to contend with disruptions to normal cropping patterns or trade needs. We are simply not likely to see production outpace consumption at the levels needed to bring commodity prices back to historically low levels.

For every dollar spent on food, where does it go?

According to an ERS analysis by the National Farmers Union (NFU), farmers receive only about 20 cents of the $4.49 cost of a two-pound loaf of bread. Overall, across all major food categories, the farmer’s share of each food dollar is estimated at 14.3 cents. That’s actually a lower share of the food dollar than the 15.5 cents received in 2020 – prior to the pandemic and Ukraine conflict.

The food dollar also includes costs for all steps along the marketing chain – obvious things such as basic and secondary processing, food manufacturing, packaging, transportation, storage, and distribution. But it also includes the cost of finance, advertising, insurance, and all the other “hidden” costs that go into moving food from dirt to dinner.

Every step in the chain is subject to the same economic pressures. Energy prices also remain relatively high. Freight rates, insurance costs, and added finance costs — all contribute to sustained upward pressure on food costs.

One commonly overlooked component of the food-dollar breakdown involves labor costs. ERS estimates that half of our food dollar goes to salaries, wages, or benefits of those across the food chain.  (In comparison, ERS estimates that energy costs represent only 3.2 cents of the same food dollar.)

BLS notes that overall U.S. wages and salaries increased by 4.5 percent in 2021 and another 5.1 percent in 2022 – almost double the annual increase seen in 2020. Increases in the labor-intensive food processing sector since 2020 have often eclipsed these levels.  As far back as November 2021, Jayson Luck of Purdue University reported substantial pay hikes already underway:

“The average weekly earnings of production and non-supervisory employees working in food manufacturing have increased 11.1% from before the pandemic in January 2020 to September 2021.

Specifically in animal slaughtering and processing, weekly earnings have increased 19.1% over this same time period. Wages for non-supervisory workers in food retail (i.e., grocery) have increased 8.5% and for workers in food service (i.e., restaurants) by 15.5% since the start of the pandemic.” 

– Jayson Luck, EconoFact, Nov. 12, 2021

More recently, the United Food and Commercial Workers Union reported new spring 2023 contracts with more generous compensation elements, including a contract for a Heinz facility offering a 23 increase in wages and compensation spread over three years, and another Delaware vegetable processing plant offering a new three-year contract with annual 5 percent wage increases, some retroactive.

Add a pinch of uncertainty, too…

By any measure, rising labor costs continue to be a significant factor in food price inflation.

Add to all that some additional complications – most oriented around the simple power of uncertainty. How long will the conflict in Ukraine go on? What new conflicts may emerge that will affect food production and trade? Will the global economy enter a recession?

Which way will energy costs go? How will climate change affect global production of essential food commodities? Are production climate patterns and global trade flows undergoing a fundamental shift? Will requests for ESG practices increase costs to the consumer? How quickly can we use science intelligently to increase global productivity and still sustain, enhance, and protect our planet’s air, soil and water?

In our modern interdependent world, uncertainty translates into risk – especially economic risk. Uncertainty creates a constant upward pressure on prices, regardless of the goods or commodities involved

The Big Question: Cost or Investment?

The uncertainties hanging over the global food system seem daunting. And they are. But they aren’t insurmountable, and history suggests our food system has always remained flexible and agile. It continues to remain healthy overall and fully capable of meeting our rising food needs. But the price we pay for that food security may be changing. Higher food costs may be the fuel needed to keep the productive engine running.

Those in the food supply chain, from dirt to dinner, have been challenged over food costs – and rising profit reports – make several points about the future and the past. Reckless claims of “greed’ and “profiteering” ignore the fact that past food prices have been an exceptionally good bargain for consumers, they contend.

Also, increases in wages and salaries have helped offset – and in many years exceeded – the rate of food inflation. The latest data from BLS suggests a growing convergence of the rate of increase in food costs and average wages.

Furthermore, the sector continues to promote sales and promotions that eat into margins, while significant investments in new and better equipment and systems are needed every day.

Double-digit annual price increases are painful, especially following two decades of retail food price inflation that averaged just 2 percent per year. But smart shopping is still an important way to ease the pain.

Economists in the public and private sectors say the inflation rates should continue to drop. But a return to the 2 percent level of increase may not, and certainly not in the short term. As ERS put it in their Food Price Outlook for 2023:

Food prices are expected to grow more slowly in 2023 than in 2022 but still at above-historical average rates. 

In 2023, all food prices are predicted to increase by 7.5 percent, with a prediction interval of 5.5 to 9.6 percent. Food-at-home prices are predicted to increase by 7.8 percent, with a prediction interval of 5.3 to 10.5 percent. Food-away-from-home prices are predicted to increase by 8.3 percent, with a prediction interval of 7.2 to 9.3 percent.

Business leaders and many economists argue that higher earnings mean we can continue to develop our food system to meet the changing expectations of consumers, for more variety, convenience, healthy options, environmental protections, fair and responsible sourcing, and all the other demands of our progressive world.

Furthermore, they point out, consumers by and large have been willing to pay the costs of building and maintaining a food system to meet those expectations.

Government and numerous other private sector reports tend to support this line of argument. Consumers combat higher food costs in a variety of ways – by being more selective in the foods they put on the table, by looking more aggressively for store promotions and sales, by cutting back on spending on out-of-home dining, and by a host of other intelligent responses to higher costs.

Despite the continuing upward trend in prices, there’s no apparent imminent rebellion in the streets. Perhaps unconsciously, we as consumers may be coming to realize that higher food prices are as much an investment in our long-term food security as a day-to-day expense.

Where does our food come from?


On the run? LISTEN to our post!

I’m a naturally curious person, but sometimes life (read: kids) takes me off course. But recently, I seized the opportunity for a quiet weekend…and it was glorious. After a hike on an unseasonably warm February morning, I sat down to think about what to explore for my next D2D post. I grabbed a go-to snack of mine – a peanut butter & chocolate RxBAR – and tore off the wrapper.

But this time, instead of tossing the wrapper to begin chewing at that dense, doughy square, I gingerly pieced the wrapper back together. And there was my lightbulb: the ingredients so clearly and cleverly listed on the front of the package. Where are these ingredients from? How is this product made? And how does it get to my grocery store?

So begins my trek on where some of our favorite foods come from. Bon voyage!

RxBAR Protein Bar: Simple ingredients, complex sourcing

So here’s this beige, homogenized-looking bar, but its four ingredients are anything but. Each of these listed foods – dates, peanuts, egg whites, and chocolate – has a source. And from its source begins a journey to us, often with a few stops along the way.

For instance, the main ingredient in this protein bar is dates, which are commonly cultivated and packaged in the Middle East. The Middle East. Not some fabricated, gooey by-product made within RxBAR’s manufacturing facility. And because fresh dates are perishable, they must be cleaned and packaged close by and shipped directly to the U.S. facility for processing. I’m already feeling more globally connected😊

Next up are peanuts, grown and shelled in the southeastern U.S., followed by egg whites. Despite egg whites’ domestic roots, they have an interesting story to tell. Some food manufacturers, like RxBAR, have just a few product lines – none of which require the whole egg. All they need to make their products is egg white powder – a significantly cheaper, lighter, and less fragile product derived from whole eggs.

Separating and dehydrating eggs into discrete products occurs at an egg processing plant. The egg product then ships to the manufacturing facility for reconstitution and is added as an ingredient in its protein bar formula. If I were that humble egg white in that little egg at the beginning of this process, you better hope I had no idea of that long path ahead.

The last main ingredient, chocolate, requires us to go abroad once again – to the Ivory Coast. There, the cacao beans are picked, fermented, dried, packaged and exported to a U.S. processing facility for roasting and grinding before being sent to the manufacturing facility.

With all ingredients intact, the manufacturer also adds salt and other additives not listed on the wrapper to preserve freshness, modify color, and/or enhance flavor. In the case of RxBAR, the end product goes into a high-barrier film wrapper to withstand the next leg of its journey.

Because RxBAR is owned by Kellogg’s, it can utilize the parent company’s existing distribution network to get its product to grocery stores and other retailers across 15 countries. It’s incredible where this one simple bar has been, right?

Whole wheat bread: a lesson in distribution networks

My curiosity hasn’t even begun to be sated, though. Next? Let’s pick something domestically produced and seemingly straight-forward. How about the U.S.’s most popular wheat bread, Nature’s Own?

The Midwest U.S. is known for its production and global distribution of wheat and its derived products, like flour, wheat germ, gluten, yeast, starch, among others. So it’s no surprise that the wheat products in Nature’s Own 100% whole wheat bread are mostly grown in North Dakota, Kansas, and Colorado and then shipped and processed to at least 20 different states within the country.

Next up by weight is brown sugar. This is typically a mix of refined white sugar and molasses and probably sourced from sugar beets grown in North Dakota and Minnesota. Soybeans, grown and processed in the Midwest, create the next two ingredients via separate processing lines: soybean oil and lecithin.

What I found most interesting about this food product is not necessarily the ingredients, but the journey they take. Because Flowers Foods owns Nature’s Own as well as Wonder Bread, Dave’s Killer Bread, and Tastykake, the company utilizes its network of bakeries across the U.S. to manufacture these products.

And these bakeries don’t receive just a big bag of combined ingredients; they receive the flour, yeast, soy products, and all else separately from each processing facility, creating a vast and interconnected intermodal grid across the country.

If you think switching subway lines is hard, try adding in buses, taxis, rail trains, and bikes all while picking up and delivering Doordash orders within the one-hour limit. Yep, not easy at all. Enter an established nationwide distribution network comprised of rails and roads to make life easier and products fresher.

Cashew milk: Have a little help from…a global conglomerate

When visiting the grocery store, are you as overwhelmed as I am at the dairy aisle? As if there isn’t enough competition among traditional milks – organic, conventional, regional, skim, whole – we must mine through the plant-based options, too. And manufacturing these alternative milks are way more complicated than its traditional, sole-ingredient counterpart.

Why? Turn that carton around and take a look at that ingredient list. Surprisingly extensive, right? For this supermarket trip, I’m going to give Silk vanilla cashew milk a shot. For brevity (not to mention my sanity), I’m looking into its top five ingredients. Here we go…

Cashews. Delicious, creamy…and definitely not from around these parts. Cashew trees need constant heat and sunlight to grow, which is why they are mostly cultivated in India; Africa and Vietnam are also significant exporters to U.S. Next up by ingredient weight are almonds, which are domestically produced. In fact, 80% of the global supply comes from California alone.

Nuts comprise the bulk of the product, with a lengthy series of additives making up the balance. Many of these are produced, manufactured, and exported to U.S. processing facilities. These ingredients include locust bean gum sourced from carob trees along the Mediterranean; sunflower lecithin, formerly from Ukraine and Russia, but now most likely from Argentina and Romania; and vanilla from Madagascar. Vitamins are also mixed in to deliver a fortified product that can more readily compete with traditional milk’s nutrient density.

All these moving parts make me wonder: how can a company source so many global ingredients to supermarkets worldwide before the product expires? Simple…just get purchased by Danone, a massive international food company with reaches into the furthest parts of the world.

And having exotic ingredients at your disposal is just one benefit. How about that expansive lineup of Danone’s manufacturing facilities and distribution systems?

That way, Silk can utilize regional facilities to process its ingredients and package its products in a timely manner into the beverages we see today.

Otherwise, a company may be stuck with just a couple U.S. facilities and then be forced to orchestrate its own distribution system in hopes that its products arrive on time…and not expired.

Coffee: A unique ‘blend’ of hemispheres

Ah, coffee. This is probably nearest and dearest to my heart on this list. And not just because it brings joy to me each and every morning, but also because each heavenly sip truly connects the Southern Hemisphere with the Northern Hemisphere. Every. Single. Granule.

You see, you think coffee would be super simple to envision its journey because it’s just one ingredient, but it couldn’t be farther from the truth.

Let’s take Folgers, one of America’s favorite coffee brands, for a ride. Similar to many other large coffee company brands you see at your supermarket, Folgers uses a mix of robusta and arabica coffee beans in their blend.

Robusta beans provide that caffeine rush but at the cost of a more grainy, harsh taste. Arabica, on the other hand, is smoother, has more depth of flavor, and is harder to cultivate. Specialty coffees are usually 100% arabica, which is one reason why you’ll see them at a higher price point.

To keep its prices down, Folgers is reported to blend their coffees with 60% robusta and 40% arabica beans from all across the “coffee belt”, the equatorial line where coffee grows in abundance. And when I write “blend”, I mean it.

You know how you’ll see labels showing where the beans are from, like “100% Colombian”, “Ugandan”, or “South American blend”? You won’t find such a level of specificity with Folgers Classic Roast. Why? Because they collect the mix of beans from across the coffee belt, roast and grind them in their New Orleans facility, and then package and distribute across the U.S. and Asia via its parent company, Procter & Gamble. Seriously, a global connection in every ground.

Value & connection in our food

Now I can’t help but look at ingredient labels; not just for nutritional and health reasons, but for exploration and continued curiosity. Even with seemingly no end to inflation in sight, it puts prices for these goods in a different perspective. Yes, I need to be more mindful of my wallet when going to the grocery store nowadays, but the value is undeniable.

For around $3, I get a high-protein snack with quality ingredients all the way from the Middle East; and I get to enjoy a mugful of deliciousness every morning that connects me to local farmers the world over…all at just 5c a cup.

It’s amazing how these products seem to arrive right in front of us, even though they’re sourced from places most of us have never been.

And although globalization feels less prevalent over the last few years because of Covid, the war in Ukraine, logistical snafus like the Ever Given canal blockage, just to name a few, we depend on one another. It’s a complicated, interwoven relationship with nations across the globe where one small snag weakens the fabric of interconnected networks. And as the war continues and other global situations arise that disrupt our food system, there’s still no denying these key partnerships provide the choices, convenience and prices we’ve all become accustomed to.

So with that, take heart that these suddenly complicated global food products, like cashew milk and white chocolate macadamia nut cookies, will continue to fill our store shelves.

Digging in with Ethan Meissner, FFA Entrepreneurship Winner


We spoke with Ethan about how he started from the ground floor, cleaning the facility and assisting customers, where he is now, and what he hopes to do in the future. He is currently a sophomore studying agricultural engineering at the University of Wisconsin-River Falls and hopes to stay involved in the processing side of the industry since there are many processing-related careers, such as creating new equipment and machinery.

Working from the ground floor up, Meissner’s responsibilities started with cleaning the facility and assisting customers in loading up their purchased products. His on-the-job performance has led to experience in mixing, stuffing, and grinding the product, as well as cutting fresh product for retail sales. Meissner also engaged in the smoking, curing, packaging, and labeling processes.

Since meat processing takes many years of experience, he is looking forward to continuing to learn the trade, he said. We can’t wait to see what the future has in store for him.

Holy Cow! What happened to Dean Foods & Borden Dairy?

Dean Foods was founded in 1925 by Samuel E. Dean, Sr., who guided the growth and development of a basic dairy milk processing operation into something much bigger and more far-reaching.

Over time, Dean Foods moved to bottling its own brands, invested in research and product development, and alternative products, such as dry milk powder and coffee creamers, juice, teas, and other food offerings. This long-term growth strategy through the development of nutritious and tasty beverages and foods made Dean Foods one of the most recognized and respected names in its industry.

After being acquired by Suiza Foods Corporation in 2001, Dean Foods began to see real change – in its structure, and its approach to the market. Some processing plants were spun off, and an aggressive program of acquisitions and divestitures brought more and more brands and consumer offerings.

Dairy’s growing pains

Their growth was short-lived as in 2020, Dean Foods filed for bankruptcy because they were unable to meet their debt and pension obligations. Dairy Farmers of America ended up purchasing most of their assets.

By comparison, Borden Dairy also produced huge quantities of dairy milk for the retail market – more than 500 million gallons each year, from 12 plants across the country. This household name in dairy dates its origins back to 1857.

In addition to traditional milk, Borden’s family of dairy products includes lactose-free milks, flavored milks, high-protein milk, juices, creams, and dips. Similar to Dean Foods, Borden had a turbulent history of various food products, many of which were divested and sold off.

Yet, they also went bankrupt in 2020 and sold their assets to New Dairy Opco LLC owned by a former CEO of Dean Foods, Gregg Engles, and Kohlberg Kravis Roberts (KKR).  They struggled with the rising cost of milk combined with their debt forced them in filing for bankruptcy.

Is a changing industry to blame?

Analyst reports show that the most commonly cited reason for the plight of Dean Foods rests in the fundamental changes that have been underway in the dairy sector for several decades. To many observers, both companies are simply victims of structural changes in the dairy industry that were just too big to overcome. Here are a few examples that come to mind:

  • Fewer family dairy farmers. Dean Foods’ midwestern heritage helped shape a focus on buying milk from smaller dairy producers. However, the company couldn’t source enough whole milk at prices competitive with those offered by larger, more efficient operators.
  • Changing milk processing patterns. As larger and more efficient dairy operations emerged, large processing and distribution centers began to change, as well. Many producers faced the cold reality of operating outside these new structural realities, adding to the cost-price disadvantage they faced.
  • More competition from retailers. When huge companies such as Walmart and Kroger decided to aggressively market their own dairy labels, Dean Foods and other processors were put in the position of becoming not just suppliers to such companies, but competitors to them as well.

Or dairy’s changing consumer tastes?

But structural change was only part of the picture facing Dean Foods and the entire dairy industry. Changing dietary patterns and increasingly complex consumer demands also had to be considered.

Lower consumption of whole milk.

Fewer of us drink a glass of milk at dinner now. Evolving taste and health preferences, and changed lifestyle means U.S. households aren’t consuming as many whole milk products as in the past.

U.S. Department of Agriculture statistics show that per-capita consumption of dairy milk beverages fell by 14% between 2015 and 2021. If you look back at 1975 when everyone drank a glass of milk at breakfast, lunch, and dinner, the consumption in 2021 went to 134 pounds per person from 247 pounds…a precipitous drop of 46%.

 

Rise in demand for alternative dairy-free products.

Lately, consumers are showing a lot of love for a variety of alternative dairy milks: almond, walnut, oat, potato, hazelnut, flax, tiger nut, quinoa, chia seed, macadamia, soy, cashew, rice, pea, coconut, and even hemp.

Despite this growth, consumers only consume about 6 pounds per year. Also, there are other animals that produce milk for human consumption as well: goats, sheep, camel, and buffalo – all eating into the cow’s milk market share.

Environmental sensitivities.

More and more consumers also have indicated a preference for companies that mirror their own desire to be “close to” nature and protective of the environment and its inhabitants. Companies conveying these desired values tend to connect better with consumers. They want to see the cow or the plant or the farm where their product came from.

Or does the company need changing?

For Dean Foods in particular, among the most contentious points raised in any analysis is the issue of “poor management” and “bad decision-making.” Hindsight and second-guessing follow business failure like kids chase ice cream trucks. But many critics point to several factors that may have contributed to the mess facing the company.

  • Mistakes in managing the brand portfolio. For example, the company’s willingness to sell off some of its plant-based product alternatives and “healthy foods” units have been widely criticized. Such a strategy made it imperative for the company to maximize the operational efficiency of its traditional dairy businesses, which has proven to be a very daunting task, given the economic pressures facing the production industry.
  • Failure to listen. The company has faced charges of not listening to the consumer and failing to recognize the fundamental changes in their expectations. Consumers want more choices that match health concerns and personal values. Reports by environmental groups citing the company’s alleged poor performance in dealing with water quality and other environmental protections can’t be ruled out as a contributing factor to the present situation.

Say ‘cheese’…please??

The FDA recently issued a draft guidance on how to label non-dairy milks. They want to ensure that plant-based milks are sold as alternatives to milk and not to be misconstrued as milk.  The agency’s recommendation is that plant-based beverages with “milk” in its product name show nutritional differences from cow’s milk on the carton’s label.  For instance, does it have more or less Vitamin D, calcium, potassium, and vitamins A and B-12?

“Getting enough of the nutrients in milk and fortified soy beverages is especially important to help children grow and develop, and parents and caregivers should know that many plant-based alternatives do not have the same nutrients as milk.

‘Food labels are an important way to help support consumer behavior, so we encourage the use of the voluntary nutritional statements to better help customers make informed decisions.” 

– Susan T. Mayne, Ph.D., director of the FDA’s Center for Food Safety and Applied Nutrition

Yet when one looks at overall milk demand and dairy cows – the numbers support that consumers still look to the cow for their dairy.

Total Milk Production in the U.S., in million pounds 

Milk production has increased while the number of U.S. dairy cows has remained steady, at just over 9 million head. Milk volume has also increased worldwide by over 9% since 2015. Dairy cows today are much more efficient due to more sophisticated feed and genetics. The average U.S. dairy cow produces 24,262 pounds per year versus ten years ago when it was 21,722 pounds a year.  Cows that eat just grass give about 50 glasses of milk a day. But cows that eat a mixture of corn, vitamins, grass, and hay can double their volume to about 100 glasses of milk a day.

But if consumers are not drinking as much milk, then why did milk production increase?  It is all about the cheese.  Between pizza, charcuterie boards, macaroni and cheese, and everything else about cheese, the milk volume has increased by 12%.

What’s next?

The FDA has just provided a draft guidance in to ensure the consumer is not confused about the nutritional difference between cow’s milk and plant-based milk. The dairy industry fought against the word ‘milk’ when it was linked to a tree, a nut, or grain because it doesn’t have the same levels of calcium, vitamin D, and other nutrients.  While plant-based milks are fortified, those nutrients are not necessarily all absorbed by the body.

The FDA requested that all alternative drinks, if they have the word ‘milk’ on the label, compare to cows milk.  For instance, the label would say, ‘contains lower amounts of Vitamin D and calcium than milk.”

For the average consumer, the take-away from the Deans Food and Borden saga is fairly straight-forward. Despite the continuing difficulties facing the dairy industry, they will see ample supplies of reasonably priced dairy products and dairy alternatives. Consumers can expect to see the number and variety of dairy products continue to grow, and the relentless competitive forces at work across the industry hold prices down.

Dean Foods and Borden Dairy offer a case study of what can happen when business mistakes fundamental market changes for passing fads.

Potentially the more important lesson may involve other sectors of the food industry. Business strategy, structure and operations must be linked to the realities of the market. That includes adaptation to new market economics, and the structure and way of doing business that accommodates them.

Sorting the facts from the quacks

To my friends and fellow food eaters:

At a certain age, we all become insomniacs, or something akin to it. For me, it manifests in a kind of dream-like state that creeps up and enfolds me as I sit in my overstuffed recliner and listen to late-night television. It happens from time to time – more often than I like to admit, really.  And now, it’s beginning to scare me a little bit.

You see, last night I sorta drifted off and in my semi-conscious state gradually became aware of a sound of growing intensity that enveloped me. It sounded like a giant flock of ducks, all circling around my head, quacking and quacking and quacking. Not words or any sort of message. Just endless, mind-numbing quacking.

You know, quackery.

Wait…quackery??

As I slowly regained what at my age passes for normal consciousness, I realized what all the quacking was about. It was an endless stream of hyperbolic claims and promises and revelations from people intent on solving problems I never knew I had. If I somehow did know I had them, I obviously never recognized how dangerous they are.

But here is the answer, the quackers all promise sincerely. The full and complete solution. The exact tonic or supplement or diet or device or magic beans I need for complete cure or immunity from the certain calamity that lurks unseen in my life. The answer – and obviously the bliss that comes with it — are instantly available with just a phone call or the click of the mouse at my fingertips. For a price, of course, payable in three easy installments, plus shipping and handling.

quack·er·y, noun.

Dishonest practices and claims to have special knowledge and skill in some field, typically medicine.

I quibble only with the last two words in that definition. It’s not just medicine. In our modern world of instant and globalized cyber-communications, quackery has become the province of virtually every aspect of our lives.

If it quacks like a duck

I was a victim of the relentless quackery that bathes our daily existence. In this case, it came not-so-quietly in the night through my TV cable box.

But I see it all around me every day – in the countless unsolicited e-mails that clog my in-box, in the annoying flyers that keep the U.S. Postal Service financially alive, in the outrageous headlines and photos jumping out at me as I stand in line at the supermarket waiting to buy my vitamin-infused bran cereal, blueberries, bananas and refreshing adult malt-based-beverage multi-pack.

“Fake news” thrives on a kind of quackery. Modern life makes quackery ubiquitous. (I’ve waited years to use ‘ubiquitous’ in something I write, so cut me some slack with this pretentious display of vocabulary. Give an old man this one last chance.)

Food and agriculture have to be placed high on the list of subject areas ripe for quackery.

It ranges from the simply absurd to frightening misinformation, all garbed in the holy robes of special insight and profound understanding possessed only by some select noble set of the supposedly educated and elite.

Quackery clouds the picture at a time when reliable, fact-based information about what we eat and how we produce it has never been more important.  How do we separate the quacking from the truth? How do we separate the solid science from the marketing-spawned BS?

That’s not an idle question for all of us at Dirt to Dinner. What brought all of us together was a profound desire to look at food and agriculture with an impartial, fact-based approach. We wanted to use science and rational analysis to better understand and explain our modern food system to people who wanted something far more truthful than the quackery that permeates the debate.

We believe most people have an active and constructive interest in the food they eat and the system that produces it.  They want to know, and they want information that is beyond credible. It has to be trustworthy. And trustworthiness is the antithesis of quackery.

Is there any way to combat quackery?

Maybe D2D’s editorial philosophy helps explain why my nighttime subconscious hears the late-night television promotions and hears quacks, not words. And as an old, old journalist, I still get into occasional debates with my young friends about declining media credibility, and how to combat it.

Over the years, I’ve assumed the heretical position that we simply can’t change the prevailing communication model. There is just too much money involved for that to happen.

It’s always been true, and it has helped make the carnival snake-oil salesman a vivid cultural image. Only now, with the modern communication tools at their disposal, the charlatans have a toolbox bigger than ever before, flashing on any one of dozens of screens in front of our faces at any given moment, whether invited or not.

I argue the better response is to arm the public with a greater capacity for critical thinking.

Help people spot at least some of the characteristics of quackery. Encourage healthy skepticism. Demand proof – real proof, based in fact and science, backed by multiple sources with proven credibility.

That formula sounds deceptively simple. It isn’t. But there are a few guidelines that might help us on our way toward a more peaceful nighttime slumber.

What are some of the key characteristics of quackery?

  • A new and novel problem. Something you never realized was a problem. One you’ve never heard of before, especially one never mentioned by your doctor, dietician or other credentialed professional.
  • Anything that exaggerates risk or catastrophic effects. Claims designed to scare far more than inform. Anything that seems hyper-active in its presentation, especially if the presenter seems amped up on meth when talking. Squint hard to look for lice type that says “paid endorsement” or “actor portrayal.” If the solution to this previously unknown calamity seems far too good to be true, it probably is. (See “healthy skepticism” below.)
  • Instant gratification. If the problem is extreme but the solution is easy and quick, be wary
  • Quick and easy payment terms. If sending money is a major component of the pitch, be leery. Enough said.

And what can I do when I spot quackery?

Once your mental red lights start flashing, think about what you can do to turn them off.

Maintain a healthy skepticism.

Be suspicious. Think critically, and demand proof before you choose to believe. That’s how Dirt to Dinner thrives – by making sure what we provide is based in defensible, rational fact and science. That attitude might help you thrive, too.

Do your own research.

Come on, people. Look for information about the supposed threat or problem – and the credentials of the person doing the quacking. Go to credible sources, like universities, long-standing organizations and institutions, government agencies – real sources rather than a post office box in Fairfield, New Jersey, or some guy with an AOL address wearing a tin-foil hat in his mom’s basement.

Beware the “white coat promise.”

A white coat suggests authority and credentials, as do elegant suits and $200 haircuts. Don’t fall for cosmetics and subliminal signals.  Look for actual academic credentials, from reputable schools, or comparable qualifications. Dissect and challenge their claims and conclusions. Think for yourself.

Seek out your own trusted personal sources of information.

This is probably a good rule of thumb for any subject that captures your intellectual interests. But for goodness sake (if not outright survival), don’t take any claim made in late-night TV or the magazines racks along every check-out line as gospel, especially when it comes to food and nutrition. Swap meets also are a notoriously poor source of informed opinion on any matter, especially your diet and health. Ask people you know and trust for their opinion – especially people with real credentials and a history of giving you solid advice.

Finding The Silence of the Ducks

I love classic movies. I can quote dialogue from Bogie, and Mr. Spock, and Bette Davis, and a long, long list of other stars from great cinema. I bore people to death with these quotes at parties, during church sermons, in the line at the Quiki-Mart and all sorts of places.  (“Scare people to death” is probably the better way to say that.)

One quote I use a lot is from The Silence of the Lambs, when spooky Dr. Lecter asks FBI Agent Clarice Starling if the lambs from her dreams of childhood trauma have stopped bleating. That quote hits home for me, and I suspect for a lot of food consumers like me, too. Just change the subject noun and the gerund that follows, and follow the simple suggestions presented here to find your own personal answer to this key question of our modern media age:

When will those ducks stop quacking?

Digging in: Dancing Vineyard’s Cynthia & Lauren Russell


Going back to her California roots, Cynthia and her family decided that a vineyard in Healdsburg is just the place for family and friend vacations.

What has started out as a novelty is now becoming a full-scale business.

Naming it Dancing Vineyard, Cynthia and Lauren’s mission is to take the mystery and intimidation out of enjoying wine by creating a product to be enjoyed on all occasions. With their unique crop and acreage, and their focus on the integrity of the vines and soil, we can’t wait to enjoy their wine “for the fun of it”!

Cynthia and Lauren detail the history of zinfandel grapes, their primary varietal, which have a sweet fruity flavor with a touch of spice. These grapes mix well with other varietals to make the desired wine that is enjoyable to drink, and not daunting to purchase. A historic grape, zinfandel was brought to the U.S. from Croatia in the early 1800s. These grapes mix well with other varietals to make the desired wine.

Cynthia graduated from Claremont McKenna College, has her MBA from Harvard, and a Doctorate from the Department of Organization and Leadership at Columbia University. Lauren graduated from Dartmouth and has her MBA from Columbia University. Both Lauren and Cynthia have extensive marketing, consulting, and business management experience.

Digging in with FFA’s Emily Hoyt


When Emily was a sophomore in high school, her local FFA Chapter in Missouri encouraged Emily to take part in its Ag in the Classroom program. She was soon challenged to grow the existing program and even applied for Ag Ed on the Move, a program that helps teach third-grade classrooms about agriculture commodities.

Currently, Emily interns with the local school district, serving as a teaching assistant for seventh and eighth-grade students exploring agriculture. Listen how Emily’s entrepreneurial spirit engages children…and perhaps a few of us, too.

Can sugar be healthy? Yes!


Bonumose creates delicious, rare sugars that are affordable and healthy. Bonumose has a mindset of “business as a moral imperative” to make a lasting positive effect on the world.

How Sweet it Is!

Tagatose is a rare sugar that not only tastes sweet but has multiple health benefits, such as fiber and prebiotics. It doesn’t affect one’s glycemic index and has fewer calories than regular cane sugar. Because it has the same characteristics as sugar, it can be used in baked goods, sports drinks, candy, ice cream, protein bars, the list goes on to include anything that uses regular sugar.

Join us as we talk to Ed who has 30 years of entrepreneurial business experience as a founder, investor, adviser, and lawyer. Before co-founding Bonumose, he practiced law for 11 years, co-founded an animal food technology company, and designed and implemented a grant-funded venture investment endowment for a foundation in rural Virginia. He has a Bachelor of Arts and Juris Doctor degrees from the University of Virginia.

At the recent Tagatose production kickoff event, the Bonumose team invited Virginia Governor Glenn Youngkin to help scoop the first ceremonial spoonful of tagatose. It was wonderful to see the standing room-only crowd, including investors iSelect Fund, ASR Group, The Hershey Company, Applied Food Sciences, Ed Williams, and our friends from Japan. Read the full press release here.

Avian Flu: Should We Worry?

Poultry’s high viral transmissibility

The world loves poultry. The total number of chickens around the world is over 34 billion; 9 billion are in the United States alone. Americans eat about 118 pounds of chicken and turkey per year. And, they are easy to grow. Their feed conversion rate is low: two pounds of chicken feed contribute to one pound of growth. This is compared to beef which has an eight-to-one ratio and fish which is one-to-one.

Chickens typically live in very close proximity to each other, making infectious diseases like Avian Influenza challenging to contain. The term ‘fowl plague’ virus was first detected in 1878 in Italy. Since then, it has morphed into two categories: high and low pathogenic. This latest outbreak seems to be high. The current virus, H5N1, originated in China and then spread through Europe and the rest of Asia.

The most recent H5N1 bird flu outbreak has killed over 140 million domestic birds around the world.  In the United States alone, at least 58 million birds have either died or been culled because of Avian Influenza since January 2022.  While it is hard to tell exactly how many wild birds have Avian Influenza, the CDC estimates it is around 6,000 and is in 47 states.

Here are the U.S. counties that have reported an outbreak, to date:

Since the outbreak in 2014-2015 poultry farms have been diligent about keeping their operations sanitary and not spreading germs between facilities. The U.S. Department of Agriculture has biosecurity measures called ‘defend the flock’ and these precautions are taken seriously. An outbreak at a farm seems to be caused by wild birds that somehow infect the domestic birds.

Free-range birds are the most at risk because they can catch it from wild birds since their living arrangements are the least controlled.

And the birds that it affects are mostly egg-laying chickens versus broilers – those that we eat.  Turkeys are also affected.

Can wild birds pass it to mammals?

The World Health Organization reported to the BBC that the most recent outbreak is spilling over into mammals. It has been found in animals that eat birds such as foxes, mink, and seals. But surprisingly, dolphins, too – which generally don’t eat wild birds.

Sea lions in Peru were particularly hard hit. It is difficult to tell whether they transmitted it among themselves or they were all eating infected birds. Researcher Victor Gamarra-Toledo and his team at Peru’s Natural History Museum of the National University of San Agustín de Arequipa reported that 3,000 sea lions died. They are in the process of genetic testing to investigate the virus sequencing.

Along the coast of Maine it was reported that there have been 337 seals that are either sick or dead with H5N1 since June 2022. This has been deemed an ‘unusual mortality event along the Maine coast’ by the National Oceanic and Atmospheric Administration.

Minks at a farm in Spain were decimated this past October from an H5N1 outbreak. All 51,00 minks either died from the disease or were culled. The minks were kept in netting cages where they had a roof but the sides were open. There were sick birds found along the coast nearby.

There was also a mink farm outbreak in the Netherlands. So far none of the workers at either farm have caught the H5N1 virus and they are all wearing masks and protective clothing to mitigate their chances.

Does this spread to humans?

JAMA Network states that only a handful of human infections have been reported, all among people who have had direct contact with poultry.

An 11-year-old girl in Cambodia died from H5N1. Her family had 22 chickens and ducks so she easily could have got it by close proximity to their feces. It can be inadvertently transmitted by inhalation. While her father has the same strain of flu, it is hard to know whether he got it from the birds – or from his daughter.

In April 2022, a man in Colorado was culling an infected herd and caught it. He recovered fairly quickly as he was given Tamiflu. According to WHO, in the past nine years, from June 2003 to February 2023 there have been 870 cases of humans getting H5N1 – however, they have all had close proximity to poultry and did not catch it from another human.

The CDC website says this regarding human-to-human transmission:

H5N1 viruses currently circulating in wild birds and causing poultry outbreaks are well-adapted to spread among birds. However, these H5N1 bird flu viruses do not have the ability to easily bind to receptors in the upper respiratory tract of humans, or to transmit among people.

Can we safely eat poultry and eggs?

It is safe to eat poultry and eggs and like any animal products, it is important to cook thoroughly.

  • Properly cooked poultry and eggs (at 165 internal temp or higher) are safe to eat- and there is no evidence that it can be spread to humans through properly prepared foods
  • It is unlikely that infected eggs or chickens can enter the food chain given that the symptoms of this flu have a rapid onset
  • USDA has safeguards in place including testing flocks and Federal inspection programs like HPAI-risk based classification system to determine the order in which egg farms are inspected, works with the State Animal Health Officials on farm checks and testing

Soil Science with FFA’s Elszy

soil science

Brennan, an FFA member of the Hanford Chapter in California, loves soil science. His particular interest is examining the effect of fumigating soil to manage plant parasites called nematodes. His research involves examining orchard soils that were previously planted with an orchard to determine the soil’s current health.

Brennan’s previous research focused on examining the health of pruned trees in various fumigated soils to determine if ‘replant syndrome’ was caused by nematode populations. Replant syndrome is when tree fruit yields decrease as trees are repeatedly planted in the same nursery.

Let’s listen in as Brennan explains the practical applications of his work in soil science and what he has in store next for the ag community.

Want to read more inspiring stories from our Future Farmers of America? Click here.

Russian Wheat & Global Food Security

The Russian wheat situation is somewhat different from Ukraine’s, which you may have read about in last week’s post. Despite the conflict, Russian wheat production and exports have shown remarkable signs of rebounding from the trade disruptions that accompanied the Ukraine invasion. Russia is still the number one wheat exporter in the world…and by a large margin. (Want to learn more about wheat? Click here to read an informative post.)

Russia & Wheat: We’re Number One

Various media reports place this year’s Russian wheat crop at 92 million metric tons, compared to a five-year average of around 78 million metric tons. This is despite lingering problems with drought in some production areas and spot shortages of high-priced inputs. (Global fertilizer supplies and prices remain a major concern.) The Russian trade ministry recently raised projected wheat exports for 2022-23 to 41.5 million metric tons.  Russia remains the number-one wheat exporter to the world, selling more than $7.3 billion in 2021.

russian wheat import export

Other trade sources report similar numbers and point out that Russia exported 24.9 million tonnes of wheat, 3.2 million more than a year ago. Exports more than doubled to 3.8 million tons last month from January 2022, before the invasion. Russian wheat shipments were at or near record highs in November, December and January, increasing 24 percent over the same three months a year earlier, according to British-American financial market data firm Refinitiv.

russian wheat yieldsRussia’s investment in agricultural-related infrastructure and application of improved production techniques have helped drive the significant yield improvements essential to this growth.

Estimated crop yields of 3.2 tons per hectare in 2022-23, when compared to 1.8 tons per hectare as recently as 2012-13, powerfully reflect the commitment to continuing growth of both Russian wheat production and export capacity that have been underway and established for decades.

Russia has become the world’s leading wheat exporter not by accident…but by design.

The first year of the 21st century, Russia exported a modest 696,000 tons of wheat. In the late 1970s, they were struggling to import wheat. Ten years later, having made tremendous inroads into Asian, Middle East and African markets, Russia increased that total to 18.5 million tons.

By 2018, Russia more than doubled that total when it exported a jaw-dropping 41.4 million tons of wheat, which still stands as a record. Since then, the country has exported around 35 million tons per year.

World Grain, Dec. 27, 2021

Apart from the need to feed a population of 148 million, at least some of the drive to maintain and grow wheat exports today can be traced to Russia’s need for foreign exchange to help cover the costs of a potentially prolonged conflict. With energy demand from major customers in Europe reduced by a mild winter and astute European supply-management steps, reduced energy income must be offset somehow. Wheat exports offer an important alternative source.

Russian wheat & food security

But from the Russian perspective, optimism clearly may not be the operative word.  Maintaining exports of the agricultural commodities the world needs must remain a top priority for Putin, if only for national economic interests.  But as a further concern, Putin has to be sensitive to the absolutely critical role played by wheat in providing political stability across a large swath of the world on its southern border.

When you look at the last two decades, Russia has shown such impressive growth. You look at the acreage changes; they’ve gone up 30% to 50% for many of the grain crops such as wheat and sunflower seed. Production has grown three times more than it was.

Wheat production nowadays is 150% above where it was 20 years ago. It’s been impressive to see how much this country was able to scale up production.”

Stefan Vogel, Rabobank’s global sector strategist for grain & oilseeds

A staple around the world, wheat – and bread – provide basic nutrition for literally hundreds of millions of people, often in regions where the need for an affordable source of life-sustaining nutrition is most critical. Egypt is the number one importer of Russian wheat. Right now, they are in an economic crisis where one-third of their population lives below the poverty line.

Neighbor Turkey remains the largest per-capita consumer of bread in the entire world. Governments across the Middle East and Africa often provide generous consumer subsidies to assure it remains affordable and available. Elimination and reduction of these subsidies have been major factors cited in the “Arab Spring” uprisings of the early 2010s. To this day, a steady stream of wheat remains a top priority for these nations.

The larger issue of food security remains very much unresolved, despite the remarkable achievements of the past year in restoring the flow of wheat and other commodities from the Black Sea region. The global community will be watching closely for signs of what comes next.

But is it enough?

Capitalizing on the value of its wheat may not be a simple process, however. Much of the global community remains committed to imposing a high cost on Russia for its Ukraine actions. Shipping costs, primarily insurance, remain unsettled in the region, due to the lingering threat of further escalation in the conflict.

The continuation of the Black Sea Grain Initiative that opened the door for resumed exports also must be renewed this spring.

While the benefits to Russia of maintaining the agreement may seem obvious, observers nonetheless caution that the enormous pressures facing Russian leaders could prompt still more logic-defying actions.

Maybe just as important, the much of rest of the wheat-producing world seems intent on fighting to supply the world’s rising demand for wheat. Australia, for example, has enjoyed back-to-back record wheat crops, and in December reported a 50 percent increase in monthly wheat exports.

Significantly, Australian trade officials note that many of the country’s current export customers are the Middle East and African nations so dependent historically on Black Sea shipments.

And then there’s weather, finance, politics….

Reports of a renewed offensive by Russian troops have circulated widely, with evidence of an increase in Russian troops to about 500,000  and more equipment along the eastern Ukraine border and occupied territories. Heated rhetoric from the Kremlin has only added to the tension, and President Joe Biden’s recent daring visit to Kyiv has prompted yet another round of dire threats and warnings of an escalated conflict.

China’s top diplomat paid Putin a visit in February which sent nervous energy throughout the western world. National leaders worry that support from China and more aggressive action by Russia could expand the conflict still further, prompting more and more retaliatory response from the West.

The unspoken fear is the emergence of voices seeking to “weaponize food” – that is, to punish Russia by limiting or attempting to cut off Russian agricultural exports.

Leaders so far have recognized the enormous damage to food security everywhere in such a misguided effort. But if Russian aggression expands, the risk of overreaction is always a worry.

In such an environment, the risks associated with moving grains, oilseeds, fertilizers, and other commodities through the Black Sea corridor also might drive shipping and insurance costs even higher – and at some point, to unacceptable and uneconomic levels.

Russian political upheaval

The conflict has been expensive for Russia, in every way possible. The Hill reported the cost of the first nine months of the conflict alone at $82 billiion, including equipment losses of $21 billion.  At that level, the conflict is eating up as much as a quarter of Russia’s 2021 earnings.

Human costs have also been high. The protracted battle has created an enormous need for more Russian troops.  Six months into the conflict, Russian officials increased the size of their armed forces by 137,000, to 1,150,000.  U.S officials cited by the BBC estimate that between 169,000 and 190,000 Russian troops are involved in the conflict.  This spring it is estimated that at least 500,000 civilians will be called into action.

Speculation over possible changes in Russian leadership has become a global parlor game.  But ample credible evidence exists of frustration with the current situation, and reports of paranoia and competing leadership cabals can’t be dismissed. Should change occur, the question might well become whether a new regime would seek to unwind the conflict, or escalate it in search of a final victory, no matter the international consequences.

In the meantime, many Russian citizens are fleeing the country. One media report in September claimed that as many as 700,000 citizens fled to western Europe and more easily accessible neighboring former Soviet satellite countries in a single two-week period.

Wikipedia claims that “following the 2022 Russian invasion of Ukraine, more than 300,000 Russian citizens and residents are estimated to have left Russia by mid-March 2022, at least 500,000 by the end of August 2022, and an additional 400,000 by early October, for a total of approximately 900,000.”

The Moscow Times in May 2022 reported that 3.8 million Russians left the country in the first three months of the year alone. Whatever the actual figure of emigres, the exodus of Russian citizens during the conflict has been enormous.

Our Daily Bread: Uncertainty in Global Wheat Markets

A year ago, the world held its breath as Russian troops poured across the Ukraine border and sent global energy and commodity markets into a panicked spiral. Food security for millions seemed at greater risk than ever before, as vital exports of wheat, corn and oilseeds from Ukraine and Russia through the Black Sea corridor simply ceased.

What’s in store for wheat now?

But today, the picture seems to have changed. The Russian onslaught has been stymied if not totally repelled. Exports from the area have resumed, and energy and commodity markets have calmed a bit and retreated from record-high levels. Crop production in Russia has rebounded, and Ukraine producers have proven to be remarkably resilient in the face of continuing battle and devastation in important eastern agricultural regions.

So why are so many people still holding their breath about the ongoing conflict, and its potential threat to food security? The answer is simple.

Despite the signs of hope that have emerged over the past year, the list of potential threats remains substantial, each with dire consequences.

Solving all the remaining threats is a Rubik’s Cube of agronomic, economic, political and other decisions and actions involving the entire global community.

The complexity of the challenge can be seen in the open issues facing just one segment of the global agricultural system: wheat.

(Want to learn a little more about wheat before you dive in? Read this.)

What’s so important about wheat?

Wheat is the source of bread. Virtually every citizen of western society knows the simple common prayer at the heart of western religion and the social contract that makes civilization possible: Give us today our daily bread.

Six simple words express the essential role of wheat in the food security we require in our daily lives. The bread that wheat makes possible is one of our oldest foods – with evidence of a primitive form produced more than 17,000 years ago. Scientists tell us that bread became a dietary staple during the Neolithic era, 10,000 years ago.  The wheat we recognize today originated in the Tigris and Euphrates rivers, whose headwaters begin the mountains south of the Black Sea in today’s headlines.

Wheat is a cornerstone agricultural commodity. Flour is used to bake breads, cakes, pizza, tortillas, pasta, pastries and more – all the elements of the “daily bread” of human existence.

The word ‘bread’ – in all its linguistic variations – is a common and easily recognized element of virtually every language on earth. 

Pain, brot, xleb, roti, nan, akara, mkata… all mean bread, and all are part of the foundational vocabulary in their respective linguistic training.

Bread remains something all of us both need and want in our lives, every day. It drives a relentless demand for wheat – a basic human need common to the entire western world.

Ukraine and wheat

This apparently incessant increase in demand for wheat may be one of the largest reasons for worry that persists about the Ukraine conflict.

Over the past year, the world has been told over and over again just how important Ukraine has become as a major supplier of grains and oilseeds to the global marketplace.

News of the courage and resiliency of the Ukraine producer and the entire national agricultural sector has been inspirational.

But the fact remains that the Ukraine agricultural sector’s rebound has been built on a pivot to greater emphasis on export of corn and oilseeds specifically sunflowers, more than wheat.

Regardless, Ukraine is still the 5th largest exporter of wheat, just behind the United States and France.

Reports from the U.S. Department of Agriculture show the devastating effects of conflict on Ukraine’s wheat sector:

The 2022-23 wheat crop just harvested showed a 37 percent decline from the previous year’s production, down 25 percent from their five-year average.

Not surprisingly, Ukraine wheat exports have dipped as well, falling from roughly 18 million metric tons last year to a projected 10 million in 2022-23, according to the Ukrainian Grain Association.

Ukraine wheat remains very price competitive, and the near-by European Union still relies on available rail and other transportation channels to buy as much as 45 percent of Ukraine wheat exports, the USDA estimates.

Ukraine’s uncertain future

The risks associated with the conflict continue to generate high shipping and insurance costs, and Ukraine trade officials seem content to focus undamaged resources and energies on more lucrative market opportunities for corn and oilseeds.

Imagine trying to farm when your country is at war. You know growing food is important, but so is your freedom. In a country slightly smaller than the size of Texas, it is hard to separate farming and fighting. In addition, wheat production overlaps areas of Russian invasion.

As a dire result, Ukraine has even less land as the Russians have taken over 3.8 million hectares of beautiful rich black soil of Ukrainian farmland and another 3.8 million are too close to the frontline, either destroyed, and/ or full of landmines.

In addition, even the land further away is difficult to manage because of financing, lack of working capital, and high fuel and fertilizer costs. All of this makes it difficult to sow seeds this spring.  Yet, it is a credit to human nature that the farmers are optimistic they will win the war.

It is expected that the fighting will pick up this spring. Russia is moving 500,000 recruited Russian troops in the area and the 60,000 Ukrainian troops have been training with NATO countries (watch operational update here). It seems that May will be a telling month.

Next week, D2D will explore the importance of Russia’s wheat exports and why they are important for global food.

[Subheadline: Despite Progress, Resolution of Russia/Ukraine Conflict Remains Critical to Global Food Security  |   Keywords:  Russia, Ukraine, bread, wheat, food security, hunger, invasion, conflict, Black Sea, shipping, exports, emigration]

The World of Wheat

What is wheat?

Wheat is one of the oldest and most important grain crops in the world, with Russia, Canada, and the U.S. providing half the exported wheat across the globe. Besides being a key ingredient for the production of breads, cereals, and pastas, wheat can also produce starch, paste, dextrose, gluten, alcohol, among other products. Fun fact: Americans consume 53 pounds of bread each year. At 75-80 calories per bread slice, that’s a lot of dough.

Wheat first requires processing to make food products. The wheat’s grain must first be cracked and then it’s passed through a series of rollers. As the smaller particles get sifted through, the coarser particles pass through additional rollers for further reduction. About 72 percent of the milled grain becomes white flour. Nothing goes to waste, with most milling by-products added to livestock feeds.

Types of wheat

There are six major classes of wheat, mostly classified as “hard” or “soft”.

Hard types of wheat are mostly grown in dry climates, leading to higher protein and gluten content. This makes it ideal for breadmaking.

Soft types are grown in more humid conditions, creating a lower protein content and weak gluten. These flours are mostly used for sweeter breads like cakes and cookies.

Here are the six classes of wheat:

  • Hard Red Winter
    • Grown across the Midwestern U.S., it’s the most popular class of wheat, representing about 40 percent of U.S production
    • High in gluten, best for leavened breads
  • Hard Red Spring
    • Grown mainly in Dakotas, Montana
    • Known as the “aristocrat of wheats” for having highest protein content to produce high-quality breads, rolls, bagels, pizza crusts
    • Often blended with other wheat flours to enhance quality
  • Soft Red Winter
    • Grown in eastern third of United States
    • Has weaker gluten and lower protein, used primarily for cakes, cookies, crackers
  • Hard White
    • Mainly grown in Upper Plains, Montana, Idaho, and California, it’s the smallest class of wheat
    • Distinguished from Hard Red Wheat by its sandy-beige color,
    • Has a slightly lower protein content used for rolls, ‘softer’ breads
  • Soft White
    • Grown mainly in Pacific Northwest
    • Its white kernels and higher starch level make it good for cakes, pastries, muffins, snack foods
  • Durum
    • The hardest of wheats, with North Dakota and Upper Midwest dominating production
    • Best suited for pasts and semolina

Who is eating all this wheat?

Wheat historically has been the cornerstone of western diets, where climate and other growing conditions made the crop an easily available source of our daily bread. In the eastern world, conditions helped make rice the cornerstone commodity. Improved agronomics and global trade have helped open the door to greater access to both commodities for all.

Today, the taste for wheat-derived foods has spread around the world, nowhere more so than rice-consuming countries like China and India.

China relies on wheat as a major source of food for its 1.4 billion hungry citizens, making it the world’s top wheat producing and consuming nation. India is second.

But when it comes to simple per-capita wheat consumption, westerners are the undisputed champions. In the United States, we love hot, fresh bread and rolls, pasta, pizza, donuts, rolls, cakes and cookies and a great many other products that rely on wheat as the basic ingredient.

And for many in other less-affluent parts of the world, some type of bread remains a fundamental source of the daily nutrition needed for simple survival.

Global wheat production

What goes into a loaf of bread? Let’s start at the top. An average acre of wheat yields about 40 bushels, while corn yields about 177 bushels per acre and soybeans roughly 50 bushels per acre. Each 60-pound bushel of wheat can produce about 42 pounds of white flour, with about 16 ounces of flour in a 1.5-pound loaf of bread, making 42 1.5-pound loaves of white bread, or 90 1.0-pound loaves of whole wheat bread per bushel.

Wheat is the most-produced crop in the world, with corn and rice trailing behind. It’s the second-largest crop produced for human consumption.

Even so, more land worldwide is devoted to wheat production than any other crop – 221 million hectares, compared with 206 million for corn and 165 million for rice.

Wheat has a global production of 781 million metric tons, with U.S. producing about 45 million metric tons.

Since its 1981 peak, U.S. land planted for wheat has declined by more than 42 million acres, and production has decreased by more than 1.1 billion bushels.

However, Russian wheat production has grown from a 2012 low of 38 million tons to more than 80 million this year – and is projected to reach 91 million by 2030.

And here’s a fun fact to end with:

Processing, or milling, wheat is an ancient practice. Bread was a staple food even during the Neolithic time 10,000 years ago and since has been incorporated into religious rituals and traditions. In fact, folklore holds that eating bread crust makes your hair curlier. Want more fun facts about bread? Read more here!

Digging into GMOs: Mintel’s Megan Stanton


Listen in as Megan shares her expert insights about the meaningful benefits of genetic modification that so often become misunderstood in popular culture. She discusses how bioengineered crops and foods have the potential to feed a growing population, the truth behind their sustainable and regenerative benefits, considerations for developing nations, and what should really come to mind when you see “GMO” or “bioengineered” on a label.

Based in Sydney, Megan joined Mintel in 2018 with over 26 years experience in the food and drink industry. As Associate Director of Mintel’s Food & Drink division, Megan’s expertise gives her unique insight into consumer demands, industry trends and key market developments across the protein sector. She also specializes in the Mintel Purchase Intelligence tool helping clients understand what drives consumers to purchase new product innovations.

Immediately prior to joining Mintel, Megan worked for the global flavor and fragrance company Givaudan where she managed the Oceania flavor portfolio team and connected industry-leading flavor technology with global macro trends. Megan holds a Bachelor of Applied Science degree in Food Technology from The University of Western Sydney Hawkesbury, and a Graduate Certificate in Marketing from The Royal Melbourne Institute of Technology.

Are snacks masking your body’s protein needs?

A year-long Australian study published in the latest issue of the journal Obesity showed eye-opening conclusions about our dietary habits: populations with a preference for highly processed foods like pizza, chips, and snack bars, lead to staggeringly high percentages of obesity.

According to a press release, the lead author of the study, Amanda Grech, Ph.D. stated that: “As people consume more junk foods or highly processed and refined foods, they dilute their dietary protein and increase their risk of being overweight and obese, which we know increases the risk of chronic disease.”

“It is increasingly clear that our bodies eat to satisfy a protein target,” said Professor David Raubenheimer, the Leonard Ullman Chair in Nutritional Ecology at the School of Life and Environmental Sciences, “but the problem is that the food in Western diets has increasingly less protein. So, you have to consume more of it to reach your protein target, which effectively elevates your daily energy intake.”

Of course, unless you have been living under a rock, you already know this. But what is new news to us is that our bodies are searching for protein and instead reach for the easy to grab, tasty, highly processed foods.

Searching for Protein in Processed Foods

Studies over the years have found that more than half of our daily calories are coming from highly processed foods. An almost two-decades-long study published last year in the American Journal of Clinical Nutrition found that ultra-processed food consumption grew from an alarming 53.5% of daily calories in 2001-2002 to an even more worrisome 57% by the study’s completion in 2018. If the trajectory continued at this rate, it would trend towards 60% by 2035.

The work of these studies set the stage for the latest research on the “protein leverage hypothesis” which details that people eat more fats and carbs to satisfy their protein demand, causing unbalanced diets.

And we need protein for a reason. It fortifies our body in multiple ways.  Among just a few tasks, It helps build cartilage, tissues, repairs your body, carries oxygen through your body, and helps to digests your food.

Compounding research is building a case for the “protein leverage hypothesis,” which was first proposed in 2015 by University of Sydney researchers. To summarize, the hypothesis suggests that our body has a strong appetite for protein, and favors it over fat and carbohydrates. To quickly satiate that protein hunger drive, people unknowingly overeat fats and carbs.

According to the Mayo Clinic, the recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Think of it like this—instead of seeking a lean piece of grilled chicken, the majority of westerners will instead seek something convenient, like a bag of chips, which you can break open the seal and pop in your mouth in an instant.

However, to satisfy that protein hunger, your body might signal to your brain that, even though you just ate a bag of chips, your hunger still remains, and off you go opening another processed snack until you feel full.

Substituting Highly Processed Foods for Protein Causes Obesity

According to the Institute of Food Technologists, 47% of American adults eat snacks at least three times a day. This has sent the snacks market skyrocketing, with snack food sales reaching over $25 billion in 2019.

Consumer research firm YouGov found America’s most popular snack foods to be Cheetos, Tostitos, Snickers, Fritos, Pringles, Lay’s, Oreos, Jif peanut butter, Planters nuts, Doritos, Ritz, Reese’s, Hershey’s, and M&M’s. According to Statista, we love our convenient, shelf-stable snacks. Most Americans reported having at least one bag of Cheetos per month in 2020, 3 out of 4 Americans eat at least a bag of Fritos per month, and Lay’s is the top dog with the best-selling chips in the U.S.

But at what cost are we consuming these low-protein, ultra-processed snacks? According to this new research, our body will continue to crave calories until that protein hunger is met, leading to a vicious cycle of increased snacking for many.

Let’s do a little protein density comparison, shall we?

  • A 3-ounce chicken breast contains 27 grams of protein and 128 calories. To get the same amount of protein, you would have to eat almost TWO full-size 8.5oz bags of Cheetos, totaling over 2,000 calories. 
  • A 3-ounce salmon filet contains about 17 grams of protein and 108 calories. To comsume the same amount of protein, you would need to eat over 50 Oreo cookies – that’s about 3,000 calories!
  • A 3-ounce cut of lean steak contains about 21 grams of protein and 100 calories. You could have that, or you could opt for a dozen Reese’s cups, about 1,300 calories.

Keep in mind that we’re only talking about protein here. When we choose convenience over protein-dense foods, our body doesn’t get essential nutrients like fiber and omega-3 fatty acids. What we get instead when we eat these foods are excess sugars, omega 6s, and other ingredients causing immune system suppression. There’s a reason why we call highly-processed foods “empty calories”.

Nutritional information stated above sourced from nutritionvalue.org.

But then why don’t we just eat the lean protein-dense options if we know the snack food is bad for us? CONVENIENCE! We live in an era where everything must be easy, quick, and at-your-fingertips. Food is no exception. If you can eat a bag of Fritos while simultaneously working or running errands, we will opt for that every time, as opposed to spending 20 minutes preparing a fresh meal like a grilled chicken breast with veggies.

According to the USDA, ready-to-eat foods like those listed above save time and money but at the cost of our health.

But the research emerging now is giving us some important warnings about these bad habits, AND most importantly, helpful tips like having a protein-dense breakfast, that can help solve a negative eating cycle of highly processed, high-fat, high-carb, low-nutrient snacking.

What you eat first every day matters most

The University of Sydney analyzed nutritional and physical activity surveys from 9,341 adults, known as the National Nutrition and Physical Activity Survey which was conducted from May 2011 to June 2012.

Researchers plotted calorie intake versus time of consumption and found that the pattern matched that predicted by the Protein Leverage Hypothesis:

People who ate lower amounts of protein in their first meal of the day went on to increase their overall food intake in subsequent meals, versus those who received the recommended amount of protein ate significantly less throughout the day than their counterparts.

According to Dr. Reubenheimer, we will innately eat more to get the protein our body craves, no matter what form it comes in.

There is no one-size-fits-all when it comes to protein intake, however. Requirements can vary between 10 to 35 percent of our total amount of calories for the day.

It is also important to note that not all protein has to come from meat—sources like grains, legumes, eggs, and vegetables can also be well-rounded sources that are not highly processed.

A new take on the old shell game


Richard will introduce us to the wonderful world of peanuts – and the important role they can play in helping the world satisfy its hunger for more protein.

Listen to him explain the different kinds of peanuts, and the amazing nutritional benefits of this plant protein. Hear him describe how the peanut industry is working to find more ways to deliver peanuts to kids and adults around the world. If you still find comfort in a delicious peanut butter and jelly sandwich, you are going to love to hear Richard tell us about some of the imaginative ways that old favorite is being delivered in new and creative ways to accommodate our modern lifestyle.

Richard also will tell us about some of the opportunities for American peanut farmers in foreign markets – and how the industry is making sustainability one of its top priorities.

There’s something for everyone in this episode of Digging In. It’s a conversation you’ll find interesting and informative. So grab that handful of peanuts – or maybe a nice PB&J – and join us for what we believe is a very special podcast.

And maybe a glass of milk, too.

Tufts’ Befuddling “Food Compass”


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Occasional mental confusion is common as one grows older and is nothing to be particularly alarmed about. Really smart people have told me that repeatedly over the years, and I’ve taken comfort in what they said.  Especially when I repeatedly forget where I put my car keys (typically in my coat pocket). Or where I’ve left my reading glasses (usually on my head). Or what my Amazon account password is (a highly punctuated profanity).

But I’ve got to admit I was thrown for a very serious loop when I came across something called the Tufts Food Compass Score…

In case you haven’t heard, the Food Compass Score is supposed to be the latest and best offering from the Really Smart Scientists Community for people trying to make better choices about the food they eat.  The Score applies page after page after page of detailed and elaborately footnoted criteria for judging just how good for us various foods are.

There are all sorts of smart-sounding evaluative criteria related to diet and nutrition, chemistry, biology and all the other subjects I either failed or scraped by with a solid “D” in high school and college.

So I was prepared to be wowed by this newest and supposedly simplest way to judge the food options I have and the choices I make every day. Lord knows I want to live a long, long time. More accurately, I need to live a lot longer if I’m ever going to pay my way out of debt. And what’s better for that than a smart-decision-making tool based on science from an outfit like Tufts University?

Now this prestigious institution has gone and made me wonder: either I’m having a serious period of senior mental confusion, or my faith in the Tufts name and reputation may be misplaced.

You see, the conclusions drawn in their new Food Compass create some real mental disconnects for me. Foods that I like and thought of as at least somewhat “healthy” and good for me fare poorly on the Food Compass. Many I considered suspect at best rank nearer the top of their charts. I don’t pretend to be a scientist or an intellectual, but I have survived seven decades by making what I think are halfway intelligent decisions about what I eat.

The Food Compass Nutrient Profiling System evaluates more than eight thousand foods and beverages, spanning all major food categories against a complex mix of science-based measures related to nutrition and health. The formula also tries to consider foods that are actually mixtures of different foods, such as pizza. Each food winds up with a cumulative score based on a scale of 100 points. The higher the point ranking, the better the food is supposed to be for me.

Foods and beverages scoring 30 or below are to be “minimized.” Those with scores of 70 or better are to be “encouraged.” Anything in between – you’re on your own to decide.

That’s a big help to indecisive chowderheads like me.

What in the world makes anyone at Tufts think I won’t automatically decide ‘yes’ on anything I already like and “no” on anything I don’t? Some help that middle group is to me.

The whole idea is to boil all the complex and sometimes controversial aspects of judging a food’s ‘healthiness’ into a simple number that people can use to make faster, better decisions about what they eat. And food manufacturers are somehow supposed to use the scores to make better decisions about producing ‘healthy’ food products.

It sounds great. But so did the aluminum siding I bought for our first old termite-infested starter house so many years ago. Or that timeshare in Orlando the aggressive and clean-cut salesperson touted after a golf-cart tour of the beautifully landscaped resort next to the mosquito-rich swamp and pitcher of complimentary margaritas.

This is where life experience and faith in science come into apparent conflict.

Now, if I have the patience to look at the aggregate scores for various food categories, it seems to make a bit more sense. Veggies, fruits, legumes, and nuts all show up in the top tier of ‘good’ food choices. Salty and overly-sweet dessert foods and sugary beverages fare exceptionally poorly. Beef ranks in the bottom category, poultry in the middle, and seafood a mere three points out of the top-tier ranking.

But let’s get to the specifics that really get my goat. Or, more accurately, consider some of the individual scores that leave me still feeling a bit puzzled, or as my geriatric-specialist doctor says, “a touch confused.”

Am I to believe that a bowl of Fruit Loops is healthier for me for breakfast than a plain bagel? Are Lucky Charms to be chosen over steak? Chocolate-covered almonds over cheddar cheese?

I guess my childhood wasn’t so deprived after all – eating Kellogg’s Frosted Mini-Wheats for breakfast was listed as healthier than oatmeal.

The hamburger I grew up eating rates only 26 measly points on the 100-point scale, but Honey Nut Cheerios is 73. What about a fake egg fried in vegetable oil is 69, while a real egg fried in butter is only 28. Orange juice with calcium – basically a glycemic-spiking drink with a daily allotment of 24 grams of sugar – rates a whopping 87 over fiber foods such as millet or whole wheat bread. Whole milk is smack-dab in the middle of the middle (“to be moderated”) category, but plain whole-milk yogurt grabs 81 points out of 100.  May the gods help energy drinks, who earn next to no points at all.

I also grew up watching reruns of I Love Lucy, and to this day I still use the same politically incorrect line from that show when I have disputes with my wife. “Lucy, you got some ‘splaining to do.” I’ve read and re-read and re-read the Tufts Food Compass and all sorts of notes from the academics and observations in the media from specialists in nutrition and health. I still have the unshakeable faith in facts, reason and science that was drummed into me over countless years.

But I still can’t help but feel confused far more than enlightened by all this. My colleagues at Dirt to Dinner have agreed to post some of the data and charts from the Food Compass, so you can make of it what you will. Make your own judgments. You’re smart people. Smarter than me, I have no doubt.

But I’m going to continue to rely on my own judgment far more than any single study or set of recommendations. It may not be a perfect system. But I’m no fool. I can find information I need to make good decisions, or decisions that don’t leave me feeling confused and adrift.

Like I said, I have no inclination to die young for any reason, let alone something as important to my well-being as the food I eat.

Faith in science comes with a concurrent skepticism and demand for proof – solid, understandable and defensible proof. I’ve seen too many ‘guides’ and ‘standards’ that ultimately proved to be essentially informational Ponzi schemes, made popular primarily by hype, or bought and paid for by some entrenched interest. In this day and age of diminishing faith and trust in key societal institutions – government, corporations and, yes, even academic institutions – I want information I can understand, information that I sense as being valid, complete and trustworthy.

The Tufts Food Compass may very well be all of that, and maybe even more. But they still have some ‘splaining to do, at least to me.

New England Farm Connects Soil to Health


Steve McMenamin is the manager of Versailles Farms, a Connecticut-based market-garden operation at the forefront of regenerative agriculture. Versailles Farms’ mission is to grow food for the community with an emphasis on nutrient density, flavor, and good digestion. 

Steve and his wife, Ingrid, started the farm in 2013 after selling Versailles Bistro, a local institution, taking it out of bankruptcy and earning a 4-star review by the New York Times in 2010.

Steve is also the executive director of the Greenwich Roundtable, a non-profit research and education group, and publisher of best practices that focus on long-term investing.

Steve learned almost everything he knows about agriculture from his grandfathers and YouTube.

 

China’s Plight with Food Independence

Xi and the Chinese Communist Party (CCP) want China to have food independence. But they can’t. Each day, China must feed 20% of the global population on a land mass slightly smaller than the U.S. As a result, China has become the largest agricultural importer in the world. Overall, they import 12% of the global food trade and only export 5%. They are consumers of 27% of the world’s meat, 45% of global soybeans, and 18% of global corn.

What is the CCP importing?

China relies on other countries to supply them with items such as beer, tree nuts, wine, fresh fruits, dairy, and meat.

And let’s not forget corn and soybeans to feed their own pork and poultry.

China’s population has peaked out at 1.4 billion people today, but even with an expected population decline, that’s still a lot of people. Yet those who live in rural areas are still moving to cities. As their diets become more sophisticated, it is projected by 2025 that each Chinese citizen will consume 20% more meat at 116 pounds from just 99 pounds per year today. (This is compared to the U.S. at 225 per person.)

More meat on China’s table means more hogs and chickens, and a three-fold increase in milk consumption means more dairy cows – all waiting to be fed with more soybeans and corn.

On top of that, Chinese consumers are increasing their use of soybean oil for cooking. Put the pieces together and the enormity of the challenge facing China becomes readily apparent: China’s hopes for food security rest substantially on the need for help outside its borders.

Aside from food security, Xi is having a tough time. Just to mention a few things…

  • Citizens all over China protested Covid lockdowns and encouraged Xi to resign. He discontinued restrictions, gave the Chinese their freedom, and it is anticipated that one-third of their population will end up with Covid and one million could die.
  • GDP has declined from supply chain issues, a drop in real estate prices, lower infrastructure spending, and reduced corporate profits due to weak domestic demand.
  • The world is watching and speculating about a possible invasion of Taiwan.
  • Companies are leaving China to produce their goods in Thailand, Vietnam, and Indonesia.
  • Chinese espionage is rampant. 
  • …And finally, the crimes against humanity by the CCP toward the Uyghurs adds to the global dislike toward Xi and the CCP.

While we can’t read Xi’s mind, we can look at some of China’s decisions that give us insights into their strategy for food security.

The Five-Year Plan

Food security concerns were confirmed in March 2022 during the Five-Year Plan (2021-2025) presentation at the 13th National Committee of the Chinese People’s Political Consultative Conference (CPPCC).

Here, Xi stressed that eating matters most, and food is the most basic necessity of the people.

Their Five-Year Plan may sound reasonable – but in reality, it is fraught with insurmountable challenges.

Their strategic plan called for annual grain production such as corn, rice, and wheat of no less than 650 million metric tonnes and meat production of 89 million tonnes. Meeting the production goals of this lofty plan demands a 102% increase in domestic grains. They are achieving their meat goals at 88 million metric tons, but how will they produce the volume of grain-based animal feed necessary to maintain that production level for meat?

Over the last few years, China has increasingly relied on imports of agricultural goods to meet these demands. In fact, they bought $33 billion of ag imports from the U.S. in 2021 – a 33% increase from 2020 – making China its top purchaser.

And China’s dependence doesn’t stop there. Brazil continues to be its top ag supplier with 22% market share in 2021. The U.S. is close behind with 18%, followed by the European Union with $24.4B in ag imports.