In 32 years (2050), we will be dealing with major food issues. By then, the global population will have grown from today’s 7.6 billion people to 10 billion people (not due to lots of new babies, due mainly to longer lifespans related to better health care and nutrition). We will need 60% more food than is available today. To do so, farmers will need to increase crop yield, use water more effectively, and feed animals more efficiently. The agricultural industry is working hard on that—and climate change complicates it all.

As athletes, we like having plenty of food to eat and clean water to drink. Hence, we want to think about how we can invest in a sustainable future with our food and lifestyle practices. While we may suffer less from food shortages than will the people and athletes in less developed countries, we won’t be able to escape these environmental problems:

• oppressive heat that not only damages crops but also drains the fun from playing outdoor sports, like soccer and tennis;
• storms that disrupt plane travel for sports teams, as well as the flights of thousands of recreational athletes going to, let’s say, New York City for a marathon;
• floods that ruin farms and crops, as well as playing fields;
• droughts that kill crops, golf courses, and gardens.

The timely topic of sustainable diets and animal agriculture was prominent at the Academy of Nutrition and Dietetics Food & Nutrition Convention & Expo (#FNCE). The message was clear: We are facing the urgent need to curb greenhouse gas emissions (GHGE) to reduce our carbon footprint and invest in our future well-being. Here’s some of what I learned from speakers Frank Mitloehner PhD, professor and air quality specialist at the University of California-Davis, and Amy Myrdal Miller RD of Farmer’s Daughter Consulting. Perhaps this information will nudge you to think more about how your food and lifestyle choices impact the climate—and inspire you to make some changes.

Waste less food.

Up to 40% of the food we produce gets wasted. About 16% of that happens at the farm (e.g., sick animals not treated with antibiotics, unharvested crops due to labor shortages or “ugly” produce); 40% happens in food service and restaurants, and 43% in our homes. Who among us hasn’t tossed out “ugly” apples, over-ripe bananas, and perfectly good leftovers?  A huge contributor to food waste is the “best used by” date on food packages. Please note: the “best used by” date is not a “don’t eat this” expiration date, but rather a marker for quality and freshness.

Wasted food required energy to be produced and then transported to your supermarket (and landfill). Wasted food takes up 21% of precious (and limited) landfill space; this represents the largest percentage of all waste in US landfills. As it rots, creates the greenhouse gas methane.

To reduce food waste, you want to shop carefully, use leftovers, and compost food scraps. Restaurants, colleges, and other quantity food producers need to figure out how to find a meaningful home for leftovers, such as by donating to food pantries, if permitted.

Eat less animal protein.

Farm animals produce methane, so reducing the demand for meat is another way to help the environment. Yet it is not the biggest way to help. That’s because meat/food production is not the leading cause of GHGE, despite what you might have read repeatedly in the recent past. Hence, you do not need to become vegan unless you truly want to do so. If everyone were to eat a vegan diet every day, GHGE might drop only 2.6%. But you do want to eat meat less often and in smaller portions. If all Americans honored Meatless Mondays, the drop in GHGE in the US would be 0.5%. While not the cure-all for carbon emissions, every little bit helps!

Instead of blaming farm animals for being methane producers, the far bigger sources of GHGE are from the burning of oil, coal, and natural gas (fossil fuels). The environmental benefits of eating less animal protein of any type pales in comparison to the benefits from reducing fossil fuel use. Using fossil fuels to create electricity accounts for 30% of all GHGE. Transportation accounts for 26%, and industry, 21%. Agriculture contributes to only 9%, and animal agriculture alone, about 4% of all GHGE in America. (This number includes the carbon footprint of animals from birth to being consumed.) To put this in perspective, a recent study showed that switching from a meat-based to a vegan diet for one year equates to the GHGE of one trans-Atlantic flight from the US to Europe.

Educate yourself about the pros and cons of grass-fed beef.

With conventional agriculture, corn-finished cattle are generally raised on pastureland first for about 10 to 12 months, and then finished on a corn-based diet for the last 4 months to optimize marbling. Grass-finished cattle spend a total of 26 to 30 months on pastureland before they are slaughtered. All of that time, they are making manure, belching from the high fiber grass diet, and releasing methane. Corn-fed cattle produce far less methane and are content to eat the corn when well-balanced into their diet. (Yes, I know there are other reasons you might want to choose grass-fed cattle. I’m just talking sustainability here.)

Another way to reduce GHGE might be to start considering the possibility of eating protein-rich insects. I admit, I’m not there yet—but they are a sustainable source of protein. We just need more research to learn about the digestibility and bioavailability of insect protein—and how to make it yummy.

Solving the world’s impending food (and water) crisis is a huge global issue. We need governments around the world to look holistically at the complex interplay between the environment and food production systems. While we need to work together globally, each of us can act locally. How about biking more, driving less and wasting less food, as well as eating less meat? The next generation will thank us.

Nancy Clark, MS, RD counsels both casual and competitive athletes at her office in the Boston-area (Newton; 617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for cyclists, marathoners, and soccer players offer additional information. They are available at www.NancyClarkRD.com. For her popular online workshop, see www.NutritionSportsExerciseCEUs.com.

Millions of Americans suffer from some form of gastrointestinal disorder. In fact, as many as 45 million Americans have irritable bowel syndrome. There are many different kinds of GI disorders—and different ways to treat them. It can be a painful and disruptive way to live, and people often suffer for years without realizing the real source of the problem is digestive in nature. If you are experiencing chronic heartburn, bowel discomfort, persistent diarrhea, or severe cramping, you may have a serious digestive problem and should consult your doctor.

If you are someone who experiences digestive ailments, know there are plenty of ways to effectively address them through diet, exercise, and other natural methods. Gut health plays a critical role in our overall well-being, so making sure you take the steps to optimize your digestive health is imperative. Here are some common ailments, as well as strategies that can help alleviate the associated symptoms.

Dysbiosis

When harmful bacteria is dominant in the GI tract, the gut is in a state of imbalance, also known as dysbiosis. While the optimal solution is to achieve balance between beneficial and harmful bacteria, it can be a problematic situation for many people. Bloating is one of the more unpleasant symptoms, but this can be treated with probiotics.^[1]

Acid reflux

Acid reflux is a condition in which stomach acid backs up into the esophagus, causing severe discomfort and, over time, damage to the esophagus.^[2] Other symptoms include nausea, chest pain,  tooth erosion, bad breath, and trouble breathing or swallowing. There are a number of approaches a patient can implement, including weight loss, not overeating, emphasizing low-carb foods (which inhibits bacterial overgrowth caused by undigested carbs), minimizing carbonated drinks, and limiting alcohol and coffee intake.

Crohn’s disease

Crohn’s Disease is an inflammatory bowel condition thought to be caused by family history and genetics, though the precise causes are unknown. It’s a painful condition with symptoms that may include diarrhea, rectal bleeding, fever, weight loss, and abdominal pain. While anti-inflammatories are typically used to treat Crohn’s, there are several natural approaches that have worked for Crohn’s sufferers. Wild oregano oil is sometimes used to get rid of disease-causing bacteria and viruses, while probiotics can be helpful, taken in amounts high enough to have a therapeutic effect.^[3]

Irritable bowel syndrome

IBS is a common problem among Americans, who may experience diarrhea, painful dry stools, or loose stools. Bloating is another problem commonly associated with IBS which, as mentioned, can be treated with probiotics found in live yogurt. Symptoms are generally treated through diet—with an emphasis on low-fat, high-fiber foods—and by avoiding dairy, alcohol, caffeine, and foods that tend to produce gas.

Diverticulitis

Diverticulitis is caused by small pouches formed in the colon. The condition occurs when these pouches become inflamed, which can cause severe abdominal pain and fever.^[4] Since obesity is considered a major risk factor, exercise is usually indicated as a form of treatment. A severe attack may require treatment with antibiotics and a liquid diet that allows the colon to heal. This can also help prevent the need for surgery to treat or remove the impacted portion of the colon. Dietary modifications include an increase in vegetables, legumes, and whole grains.

Gallstones

Gallstones are hard deposits that form in the gallbladder, an organ involved in digestion. There are about 1 million new cases of gallstones diagnosed each year in the United States, according to the American Gastroenterological Association.^[5] It’s a condition associated with high amounts of cholesterol or excessive waste in the patient’s bile.

Some gallstone patients have success treating gallstones by drinking apple juice or using apple cider vinegar to cleanse the system. Milk thistle, which is available in pill form, may also be effective in treating gallstones naturally. Studies have shown that regular exercise, such as running or walking, can help prevent the development of gallstones.

The millions of Americans who live with some form of intestinal disorder struggle with unpredictable pain and digestive problems. They are manageable conditions that are difficult to cure. However, a combination of natural treatment methods, diet, and exercise can make a significant difference for patients.

Henry Moore is the co-creator of FitWellTraveler. The site blends two of his favorite subjects (travel and health) to provide readers with information about how to get the most out of both.

References:

[1] https://plexusworldwide.com/sunnyshare/trust-your-gut/probiotics-bloating

[2] https://www.medicalnewstoday.com/articles/146619.php

[3] https://www.healthline.com/health/crohns-disease/alternative-treatments

[4] https://www.mayoclinic.org/diseases-conditions/diverticulitis/symptoms-causes/syc-20371758

[5] https://www.gastro.org/practice-guidance/gi-patient-center/conditions

Almonds are a popular snack not just because they are nutrient-rich, but primarily because they are crunchy and taste yummy. In this day and age when snacks are replacing meals, you want to reach for good tasting, health-promoting snacks. Almonds can fit that bill!

I learned a lot of almond information while on a tour sponsored by the California Almond Board. Here’s a quiz to share what I learned—and for you to see how much you know about this popular sports snack.

True or False: Eighty-percent of worldwide almonds are grown in California?

True. The Mediterranean climate and rich soil in California’s Central Valley is one of only 5 places in the world that is ideal for growing almonds. The majority of these almonds stay in the US, with exports going primarily to Spain, India, China/Hong Kong, and Germany.

True or False: Growing almonds requires a lot of water?

True. Almonds, like all nuts, need more water per serving than fruits and vegetables do. That’s because making the protein and fat in nuts requires more energy and water than does making the carbohydrate in fruits and veggies. The amount of water required by almonds is similar to other nut trees. Because water is limited and expensive, the almond industry has created innovative ways to improve water usage. For example, the vast majority of almond growers have installed new drip irrigation systems that water the roots of the tree instead of the whole grove. By using automated moisture sensors, the trees do not get over-watered. These better irrigation practices have led to almond growers being 33% more efficient with water usage than 20 years ago. Plus, the water actually grows four products: the edible almond, shells for livestock bedding, hulls for cattle feed, and skins for beer. Nothing gets wasted!

True or False: The average American eats about a quarter of their calories from snacks?

True. People are eating more snacks and fewer sit-down meals. The typical American consumes about 24% of daily calories from snacks. Most snacks eaten before lunch tend to be selected mindfully, with an eye to nutritional value. Evening snacks, however, tend to be more about reward and comfort (think fewer fruits and vegetables; more sweets, salty snacks, and baked goods). Obviously, making smart snack choices are key to having a good sports diet.

True or false: An ounce of roasted almonds (23 almonds) contains 160 calories, but the body can use only 130 of those calories?

True. The official portion size for almonds is 1 ounce (28 grams). That equates to about 23 almonds, one large handful. Count them out to learn how many fit into your palm! A one-ounce portion offers 160 calories, but due to digestibility, one-ounce of roasted almonds actually contributes only 130 calories of good nutrition to your daily intake. Almond butter, however, is more digestible and contributes the full 160 calories.

True or False: Almonds are fattening

False. Almonds are not inherently fattening. That is, almond eaters are not fatter than almond abstainers. A study with overweight and obese adults who ate about 1 to 1.5 servings of almonds daily for 12 weeks reports they lost more body fat (and more belly fat) than those who did not eat almonds as a part of the reducing diet. (1) Because almonds are satisfying, they can actually help you save calories. That is, a handful of almonds will curb hunger for a lot longer than a handful of Skittles.

True or False: Almonds are an excellent source of protein.

False. While a one-ounce handful of almonds offers 6 grams of protein, I rate that a good source of protein­—but not an excellent source. You could get three times that protein from 160 calories of chicken.

If you are a vegetarian, the protein in an ounce of almonds is the same amount you’d get in a half-cup of pinto beans. Along with the protein in the almonds comes other important nutrients: fiber, health-protective monounsaturated fats, vitamin E, potassium, and yes, even a little calcium (25-percent of what you’d get in a glass of dairy-milk).

True or False: For vegetarians or people who are lactose intolerant, almond milk is an equal swap for dairy milk.

False. While almond milk is a vegan alternative to dairy milk, it is nowhere near as nutritious as dairy milk, or for that matter, soymilk. I consider almond milk as really being “almond juice” with minimal nutritional value (other than the calcium the producer adds to the product). An 8-ounce glass of almond milk offers only 1 gram of protein, as compared to 8 grams in the same amount of dairy milk. (Read labels to compare brands of almond milk; some might have added pea protein or other nutrients.) Young children, in particular, do not get the protein they need from almond milk. If you choose to avoid dairy, the smarter choice, nutritionally speaking, is soymilk.

True or False: Almonds contain monounsaturated fats that reduce your risk of heart disease.

True. Almonds are a heart-healthy snack. By trading traditional snacks (chips, cookies, candy) for almonds, you can not only reduce your intake of salt, sugar, and saturated fats, and also boost your intake of healthy fats, fiber, protein, magnesium, vitamin E and many other vitamins and minerals. Research suggests almonds help people lower their bad LDL cholesterol when they swap their “junk snacks” for almonds.

True or False: Almonds appeal to today’s health-seeking consumers.

True. If you are looking for a satisfying snack that is vegan, gluten-free, preservative-free, GMO-free, lactose-free, and health promoting, look no further than a packet of almonds. Crunch away!

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathoners, cyclists and soccer players offer additional information. They are available at www.NancyClarkRD.com. For her popular online workshop, see NutritionSportsExerciseCEUs.com.

Disclaimer: While the California Almond Board sponsored the trip to observe the almond harvest and processing of the almonds, the opinions are my own.

Reference:

1. Dhillon J, Tan SY, Mattes RD. 2016 Almond consumption during energy restriction lowers truncal fat and blood pressure in compliant overweight and obese adults. Journal of Nutrition 146(12):2513-2519.