Fresh Focus Podcast: EP#80
Title: Sustainable Eating: Gardening and Composting
Hosts: Jennifer Clark MS, RDN, VA Ann Arbor Health Care System
Becca Brannan, MS, RDN, CNSC St. Cloud VA Health Care system

Jennifer: Hello everyone, and welcome to another episode of Fresh Focus. It’s National Nutrition Month and we are excited to be here today.

Most of us are aware of the benefits of a plant-based diet and the joys of being able to produce our own food. When we prioritize plant foods and minimize processed ingredients, we not only improve our overall health, but we can also help protect the environment as well. Evidence supports that eating a plant-based diet can have lower environmental impacts than a diet containing meat and dairy. However, fruits and vegetables are wasted at higher rates than meat. How can we eat for our health and the environment while minimizing this waste? We will be discussing gardening and composting to address this very issue. But first, let us start by telling you a little bit about ourselves, your hosts.

I am Jennifer Clark, a Registered Dietitian Nutritionist at the VA Ann Arbor Health Care System in Ann Arbor, Michigan. I work at a couple outpatient clinical outpatient centers assisting veterans with their weight loss and nutrition goals. I changed to a plant-based diet about 3 years ago for my health and to improve the environment. I am always looking for ways I can make a positive impact on the environment and improve my health. I am passionate about sharing what I have learned to help make sustainable eating a reality for all our veterans.

I am here with my co-host Becca Brannan, a Registered Dietitian Nutritionist from Minnesota!

Becca: Hello everyone my name is Becca, and like Jennifer said- I am also a dietitian that has the pleasure of working with Veterans. I work at the St. Cloud VA Health Care system in St. Cloud, Minnesota. I work as a long-term care dietitian in our CLC serving Veterans on our geriatric psychiatric unit, the memory care ward, the Behavioral Rahab Unit and Outreach program or BRU, and I cover the acute psychiatric unit. I chose to eat a plant-forward diet for the overall health benefits and the increased sustainability with eating this way. I enjoy learning about ways to be more sustainable and like to share that information with others, especially my Veterans.

Let’s get started. Jennifer, as you mentioned, many are aware of the benefits to changing to a plant-based diet, but it is concerning that there is often more food wasted. Many are concerned and want to help, but really don’t even know where to start.

Jennifer: You are correct, Becca. The amount of food waste produced is very concerning. According to the US Food & Drug Administration, 30-40% of food in the United States is wasted. On average, American households are throwing away 6.2 cups of food per week- with vegetables, fruits, and grains at the top of the list. That might not seem like much, but over a year’s time, that would be enough to fill 360 medium-sized take-out containers. This waste of otherwise edible food fills up landfills and generates greenhouse gas emissions. It also costs Americans Billions of dollars annually.

While this issue can feel overwhelming and our efforts may seem pointless, it is important to realize that even small lifestyle changes can have large impacts.

Becca: Wow! That is shocking. I had no idea that so much food gets wasted. The food I waste is not only impacting my pocketbook but may also have an impact on the environment. What are some things I can do to reduce my food waste at home?

Jennifer: well that’s a great question, While meal planning and understanding the meaning of date labeling on prepared foods can help prevent food waste, there are still certain foods that just do not get eaten- like banana peels, the tops of pineapples, and coffee grounds for example. Composting may be an alternative practice that can turn routine kitchen waste into a potential hero.

Becca: Really? A hero? What is composting and how could it turn food waste into something usable, or as you said, “a hero”?

Jennifer: I know that sounds like an exaggeration, but making the change from trash can to compost container, really can positively impact the environment. Composting is a natural recycling process. Food waste and lawn trimmings are broken down by naturally occurring bacteria and fungus in the soil to form compost, a nutrient-rich soil amendment or mulch. It is often referred to as “black gold” by farmers because compost builds healthier soil, prevents soil erosion, conserves water, and improves plant growth.

Becca: That sounds great! Turning food waste into “black gold” does sound like a “hero”. But it sounds a little complicated. How would I start the process of composting?

Jennifer: Composting does not have to be complicated. Understanding the basic process can help make composting a success. It is important to first determine which foods can be composted and which cannot. Start with fruits and vegetables, tea bags (no staples), and coffee grounds. You should avoid foods that attract pests (meat and dairy products, cooked food, oil/butter, and bones).

Becca: OK! That is good to know which foods can be composted. But where do I store the food scraps?

Jennifer: That is another great question. A container is needed to gather the food scraps so that they can be added bit by bit to the compost mixture, we’ll talk about that later. . However, fancy containers are unnecessary; even an old milk carton can do the trick. I found an inexpensive container at a local store that fits under my kitchen sink. I think the best container is one that works in your home situation. The food scraps could even be stored in a bag in your freezer or in the back of the fridge.

Becca: alright, that sounds easy enough. How do the food scraps get transformed into the “black gold” that you were talking about before?

Jennifer: Of course! You just need to find a place to make the compost. Anyone can compost regardless of living situation. Backyard composting with a pile, or a bin is the most common method, but does require a designated space. While many choose to keep the compost in a bin, it really is unnecessary. A designated area to create a pile outside will also produce results. However, you may want to cover it to avoid some unwanted guests. When choosing a compost bin, keep it simple- an old trash bin, an old wooden chest, or whatever is on-hand can work. It is possible to purchase those inexpensive bins also, but you don’t really have to.

The compost mix requires the proper balance of materials to be successful. Start with the “browns” (carbon-rich materials)- this includes dry leaves, plant stalks and twigs, shredded paper (just make sure its non-glossy or colored) and shredded brown bags, shredded cardboard (no wax coating, tape or glue), and you can also even use untreated wood chips- this provides food for the microorganism to consume and digest. You want to also have “greens” (nitrogen-rich materials)- these are your food scraps that you have been keeping also can add grass clippings and yard trimmings that you may have- they heat up the pile to create ideal conditions for the material to breakdown. Another thing to consider, It is important to turn or rotate the pile to keep air flowing. It should be wet but not too soggy (kind of want to think of it like a wrung-out sponge). You can add layers as you need to. Just keep it rotated.

Becca: alright thanks, that is interesting. Lot of stuff I never knew before But, what would someone do who had limited outside space like if they live in an apartment or something?

Jennifer: No worries. If outside space is limited, consider participating in a local community composting program or vermicomposting (really just worm composting) that can be done indoors. Another small space idea is fermenting your food scraps with a Japanese method called Kokashi (it just requires a Bokashi mix, which really just a colony of bacteria on grain). You can use indoors in a smaller area.

Becca: Great! How will I know when the compost is complete? What do I do with it once it is done?

Jennifer: another great question Becca, Decomposition could be as quick as a couple months if the pile is the right temperature if its warmer. However, it could take much longer if it is cold. Just keep it aerated and slightly moist. Remember to think about that wrung out sponge. The finished compost will look dark, loose, and crumbly and smell like fresh soil. Once the process is complete, you have a nutrient-rich soil amendment that is ready to be added to your home garden.

Becca: that’s awesome, what a great way to improve the overall nutrients in your home garden! Speaking of gardening- that is another great way to increase your individual sustainability and provide yourself and your family with some fresh produce.

Jennifer: yes, Let’s talk some about gardening! I’ve always wanted to garden, but I just don’t seem to have a green thumb. What can I do about that?

Becca: Well, you’ve come to the right place, the good news is- you don’t need to have a green thumb to be successful with gardening! Gardening can be as easy or complex as you’d like. If you’re a novice to gardening, I’d recommend starting small- with one or two plants and work your way up from there. Cucumbers and tomatoes are fairly easy to start with and often times come in a pot that you don’t have to replant!

Jennifer: Wow, that seems easy enough- but, what do I do with those pots and what if I want more than a plant in a pot?

Becca: Well, like I mentioned you can make it as complex or simple as you’d like. The potted plants are easy to start and to learn about when you get started with gardening. There are also options like raised bed gardens, garden plots and even Aero gardens. Aero gardens can be a little expensive and are great if you want to grow herbs and small vegetables- they come with pods of seeds, a bright light, and nutrition- the user has to set up the small contraption, get water in the revisor and add the plant food as it tells you- most can be purchased for about $150 on Amazon.

Jennifer: Well, that sounds pretty cool- but let’s chat about the other types of gardening you mentioned- the raised bed and plot gardens.

Becca: I’d love to- I tried gardening with raised beds for the first time this past summer and let me tell you- it was a learning curve, mostly because I haven’t really done any serious gardening before. It was a fun experience! The raised bed and just as the name states- they are typically wood boxes that are build up and off the ground, so they are easier to reach to- helps with the back! You can plan what you want to plant and then reading the directions on the plants and seeds you are planting to see how far apart the plants should be. Plot gardens are what some might think about as a “traditional” garden- a plot of earth that is tilled up to be planted. This can be done in your backyard for example.

Jennifer: I’m glad you had a good time with your gardening experience, and those options sound easy enough. What can you tell me about the benefits of gardening?

Becca: I’m glad you asked! Not only can it be sustainable for the person who plants the garden, tends to the garden, and harvests the produce, but its also great for the earth. It helps improve the air and soil quality- especially if you compost like you talked about to get those nutrients back to the earth. Gardening also helps protect local wildlife and pollinators- keep those bees around, amongst other insects that help keep our ecosystems healthy. Finally, gardening can be budget friendly!

Jennifer: Wow! I didn’t realize that gardening had so many benefits- tell me a bit more about the budget friendly piece- I think we can all get behind that!

Becca: I can tell you more. Although, the startup costs for a garden can be a little spendy, the return on that investment is huge. Depending on space at home, you can freeze most vegetables and herbs, you can dehydrate herbs and then crunch them up- no longer having to purchase them at the grocery stores. If you know someone that can help or are able to can foods- that is a great option for keeping produce as well. The best part- you can find recipes for canning that omit most additional sugar and salt to keep them healthy! Finally, keeping your food scraps and the stems from the plants- you can start and make your own compost!

Jennifer: That’s awesome! And we just came full circle with composting and gardening. Thank you for sharing your knowledge on this topic! It’s been fun to learn about!

Becca: I’m so happy to share my knowledge. And I do have one quick Veteran story- I have a veteran on the geriatric psych unit that loves to garden. He has his own person raised-bed garden where he plants a variety of vegetables- tomatoes, cucumbers, and peppers! He loves to plant the vegetables, tend to his garden, and teach other Veterans! Although, he is not great at sharing his produce- he usually eats that up quick on his own!

Jennifer: That’s great to hear! How fun for him and something to keep him busy throughout the spring and summer months.

Becca: He certainly does look forwards to it. Well, Jennifer I think we are getting close on time, so I think we should wrap things up, although I think we could keep talking all day.

Jennifer: You are right- looks like we are running out of time. On that note-what are some take-a-ways from today?

Becca: To summarize what we have covered today: Eating a plant-based diet provides both health and environmental benefits but can produce more waste. Composting offers a way to turn food waste into something that can benefit the environment. Consider starting your own garden. Gardening not only brings more plant foods into your life, but gardening can also be good for the environment and help your budget too. You can come full circle with any waste and create compost to get those nutrients back to the earth.

We hope you enjoyed this episode. Remember to reach out to your local VA dietitian. And a Big Thank you to those out there listening to Fresh Focus; please like and subscribe to this podcast, rate the series, and leave a review!

References:

The Impacts of Dietary Change on Greenhouse Gas Emissions, Land Use, Water Use, and Health: A Systematic Review - PMC (nih.gov)
Comparison of Plate Waste between Vegetarian and Meat-Containing Meals in a Hospital Setting: Environmental and Nutritional Considerations - PMC (nih.gov)