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Spotlight on Nutrition Blog

Eating In Season

6/1/2022

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Blog post written by Breanna Tucker, IUPUI Dietetic Intern
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Image from experiencelife.lifetime.life/article/in-season
Indiana is only warm for a few months out of the year. This means that most produce cannot be grown all year round. With summer coming up, there will be lots of fresh fruits and vegetables in season and available at farmer’s markets and in different grocery stores.  ​
What does "in season" mean?
Eating in season means that you are eating what is grown during the current time of year. Thankfully, due to modern technology and transportation, most options at the grocery store stay the same year-round. However, the items in season will change according to the month. It’s important to know that eating seasonally does not necessarily mean that you are eating organically. 
What are the benefits of eating produce in season?
There are a lot of benefits to eating different fruits and vegetables that are in season. One benefit is the price. When crops are in season, farmers will produce more of them, which brings the cost down. The travel expenses are also lower because the produce is usually coming locally instead of coming from different states or countries. 

Another benefit includes the nutritional value. When produce is in season, it is often picked when it is ripe and eaten close to its harvest date. This increases the amount of nutrients in the fruit or vegetable. For example, a bell pepper picked locally in season may have more antioxidants than a bell pepper picked early and shipped across the country. Antioxidants like vitamin C protect the body against harmful compounds and can help prevent many diseases.  ​

Another benefit is that eating seasonally is better for the environment. It supports local farmers and reduces the need for out of season produce. This will then reduce transportation, refrigeration, and some of the preservatives used on different fruits and vegetables.
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Image from indianapublicmedia.org/eartheats/walmart-commits-local-growers.php
How do I know what produce in season?
There are a lot of lists online of what produce is in season during specific times of the year. One great resource is Purdue University’s FoodLink, which includes recipes and preparation tips for seasonal produce items.

​Below
 is a list of fruits and vegetables that are in season during the summer in Indiana:  ​​
  • Apples 
  • Asparagus 
  • Beets 
  • Blackberries 
  • Blueberries 
  • Broccoli 
  • Brussel sprouts  
  • Cabbage 
  • Cantaloupes 
  • Carrots 
  • Cauliflower 
  • Cherries 
  • Cucumbers  
  • Eggplant 
  • Green onions 
  • Green pea 
  • Kale 
  • Grapes ​
  • Lettuce 
  • Onions 
  • Peaches 
  • Pears 
  • Peppers 
  • Potatoes 
  • Pumpkin 
  • Radishes 
  • Raspberries 
  • Snap beans 
  • Spinach 
  • Strawberries 
  • Summer squash 
  • Sweet corn 
  • Sweet potato 
  • Tomatoes 
  • Turnip 
  • Watermelons 
  • Zucchini 
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Image from www.dallasnews.com/sponsored/2019/12/27/your-seasonal-calendar-for-the-freshest-texas-produce-all-year-infographic-included
Is eating seasonally right for me?
Eating seasonally may not be the most realistic option for you and your family and that is okay. Maybe the weather makes it difficult for there to be many seasonal options or your kid will only eat certain fruits or vegetables. Maybe your nearest grocery store, market, or food pantry does not offer seasonal produce. At the end of the day, do what is right for you and your family. Eating any fruits and vegetables is better than none!
 
Farmers' markets are a great option for seasonal foods. There are several farmers' market programs that can increase the purchasing power of households that receive SNAP, WIC, and other benefits. SNAP offers FreshBucks, which doubles your SNAP dollars to use at the market. WIC offers the Farmers' Market Nutrition Program, which provides coupons for fresh, locally grown fruits, vegetables, and herbs.  The Senior Farmers' Market Nutrition Program offers similar assistance to eligible seniors.
 
If you think eating seasonally may be right for you, try to incorporate one item from the list above into your next grocery store list. This can help add some variety into your weekly meals, and you may discover new foods you enjoy!
Sources
  • https://www.seasonalfoodguide.org/why-eat-seasonally
  • https://spoonuniversity.com/lifestyle/what-it-means-to-eat-seasonally-and-why-you-should-do-it
  • https://www.rebootwithjoe.com/benefits-of-eating-seasonally/
  • https://www.purdue.edu/dffs/localfood/family/eatseasonal/ ​
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The Importance of Breakfast Before School

5/1/2022

 
Blog post written by Joshua Edwards, IUPUI Dietetic Intern
Picture
Image from www.kidspot.com.au/kitchen/galleries/16-breakfast-ideas-kids-love/ey55dbfv
School is a very important part of children’s lives. Children usually spend 13 years on education in the typical K-12 school. We know that parents and caregivers want their children to put their best foot forward and get as much out of this time as possible. To do this, every child should start their day with a delicious and healthy breakfast meal.

Research has shown that children have better academic success when they eat breakfast before school than when they do not. We do not want to send our children to school when they are too hungry to learn. If breakfast at the home is not an option, try enrolling your student in the breakfast program at your school. Many schools participate in a program to provide free or reduced price breakfast and lunches for eligible families. 
​

This post will discuss the benefits of eating breakfast, including improved concentration, better test scores, increased energy, and better attendance. It will also provide tips for quick breakfast meals and recipes. ​
Improving Concentration

Students who do not eat breakfast in the morning may have difficulty concentrating. They tend to be more distracted by their peers, and have a harder time retaining information than students who eat breakfast. A healthy breakfast provides nutrients that the brain needs to function properly. It also helps children focus on learning and engaging at school rather than on their rumbling stomach. 
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Image from allroundclub.com/blog/critical-thinking/
Better Test Scores

A research study published in the Journal of Economics showed that students who ate breakfast scored an average of 25% better on tests in math, reading, and science than students who did not eat breakfast. Researchers concluded that this was due to the students receiving the proper nutrition for brain function and thinking.  ​
Increased Energy

During sleep, our blood sugar drops because our body works to remove sugar from the bloodstream and we go many hours without eating. When we do not eat breakfast, our blood sugar continues to stay low and can even fall lower. Low blood sugar can make us feel tired, sluggish, or in a fog. All of these traits are not ideal for someone trying to learn. By eating a healthy, nutrient-rich breakfast, a student's blood sugar will rise to a healthy level. This helps them feel energized and focused. However, this does not mean that high-sugar breakfasts are better. It is important to eat a variety of food groups to get all the nutrients that growing minds need. ​
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Image from www.webmd.com/parenting/features/how-play-time-outside-helps-kids 
Improved Attendance

Students who do not eat breakfast tend to also have weaker immune systems. This means they are more susceptible to illness and missing school days. Students who skip breakfast are also more likely to skip class to go to the nurse for a headache or stomachache due to hunger. 
​

Overall, eating breakfast has so many benefits to students. It is very important that children are able to receive proper nutrition in the morning - either from their home or from the school - so they can have the most productive day possible. ​

Quick Breakfast Tips

Making breakfast in advance is the number 1 tip for making a quick breakfast. By preparing food  the night before and only needing to reheat it in the morning, you can save tons of time and energy in the morning. 
​

Some examples of easy breakfast meals that can be stored and reheated later are: 
  • Overnight Oats 
  •  Breakfast Casserole 
  • Mixed Fruit Muffin 
  • Bake a batch of waffles to reheat in the toaster ​​
Other ideas for easy and budget-friendly breakfasts:
  • Hard Boiled Eggs 
  • Savory Oatmeal- with all of your favorite toppings 
  • Sweet Oatmeal Recipe 
  • Protein Smoothies 
  • French toast 
  • Cereal with a side of cottage cheese ​
  • Scrambled eggs with veggies: favorite add-ins are bell peppers, onions, mushrooms, and spinach!
  • Peanut butter toast with fruit 

Visit our Recipes page for more healthy recipe ideas for every meal!
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Image from www.andianne.com/6-overnight-oat-recipes-you-should-know-for-easy-breakfasts/
Sources
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737458/ 
  • https://www.eatright.org/food/nutrition/healthy-eating/5-reasons-your-teen-needs-breakfast 
  • https://www.hopkinsmedicine.org/johns-hopkins-childrens-center/what-we-treat/specialties/nephrology/programs-centers/obesity-hypertension-clinic/_documents/eating-right-wake-up-benefits-breakfast2.pdf 
  • https://www.superhealthykids.com/8-budget-friendly-breakfast-ideas/ 
  • https://goodcheapeats.com/quick-breakfast-tips/ 
  • https://www.momrewritten.com/budget-quick-healthy-breakfasts-for-kids/ ​

Spring Food Safety Tips

4/1/2022

 
Blog post written by Jamie Dewig, IUPUI Dietetic Intern, CPT, CYI
Food is fun, but only when it is safe. There are many ways to keep food safe and to know when food is beginning to expire. April is a perfect time to do some spring cleaning and prepare your kitchen for a healthier lifestyle. April is also a time of celebration as Easter rolls around. Follow these tips for finding, storing, prepping, and serving food to make sure that everyone stays safe and can enjoy the approaching spring weather!
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Image from www.gianteagle.com/seasonal/april-hub/easter-dinner
Shopping for and Harvesting Food 
​
​​
  • Pay attention to dates on products. ​Expiration dates are important to look for when purchasing foods, but not all dates mean the same thing.
    • ​“Best by” refers to the time that the product will have the best flavor or quality.
    • “Sell by” is an indication to the store of when to get the product sold.
    • Most products have a small window of time within which they can be used after the "best by" or "sell by" date".
    • “Use by” dates are an indication of how long the food is safe, so it is not recommended to consume food that is past the stamped “use by” date.
  • Remove dirt from fresh-picked produce before placing it in clean carrying materials when gardening. When shopping, check to see that packages are clean and undamaged.
  • Try to choose foods that are high quality. Look for produce that is just ripe and without cuts, bruises, or holes if possible. If these blemishes are present, try to use those foods first as they will often spoil faster. If the blemish is small, you may also be able to cut around it and still enjoy the good parts of the food. Avoid or discard any produce that shows mold, signs of decay or rot.
  • Handle produce with care to avoid damage or bruising when harvesting or bringing home from the grocery store or food pantry. When shopping, make sure that delicate produce gets placed on top of the heavier items to ensure it does not get squished.
  • Avoid meat that looks off color or any packages that might be bulging. This could be an indication that the meat is getting older or has been out of a safe temperature zone and is starting to spoil.
  • When shopping, pick out cold food items last and make these the first things you put away at home keep them at a safe temperature. ​
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Image from www.ppmco.org/health-and-wellness/health-education
Safe Food Storage 

  • Make sure where you store food is kept clean and at the proper temperature. Do not allow spills or spoiled food to remain in your storage areas.
  • Room temperature or pantry/cupboard items:
    • Store items that can sit at room temperature in a cool, dark room, around 50-70°F. 
    • Airtight containers are essential to longer storage time as they help ensure pantry items to not go stale or become contaminated. 
  • Refrigerated items:
    • Refrigerators should be kept between 35 and 38°F to ensure foods stay at or below 40°F. It is helpful to use a thermometer in the fridge to make sure the temperature remains steady.
    • ​Overloading the fridge or emptying it too quickly could affect its ability to hold a safe temperature. Placing hot foods in the fridge can also alter the temperature of the fridge, putting your foods at risk.
    • Tip: For large hot containers, poor into smaller portion sized containers before sticking in the refrigerator to allow for faster cooling and easier storage.
  • Frozen items:
    • Freezers should be kept at a 0°F or below.
    • Storing foods in a tightly sealed container can help reduce freezer burn and increase the life of the product in the freezer.
    • Just like the fridge, overloading and emptying the freezer too quickly, or popping hot food right in the freezer could affect the temperature and safety of your frozen foods. 
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Image from worldcentralkitchen.blogspot.com
  • ​Store food in the proper containers:
    • ​Foods like opened cans of fruits and vegetables store well in sealing plastic containers. It is not recommended to store open cans of food in the container they came in unless it is a glass jar.
    • Dry foods also store well in sealing plastic containers or Mason jars.
    • It is recommended to store greasy meats, fish, and cooked pasta in glass as these products do not always sit well for long periods of time in plastic. Deli meat is usually fine in plastic.
    • Labeling and dating your containers can make finding what you have very easy and efficient. It can also help you keep track of what needs to be used first
    • Clear containers are helpful because they allow you to see exactly what you have. 
  • Other food storage tips:
    • ​Items like potatoes, berries, tomatoes, grapes, peppers, and cucumber do best when they are stored without washing. Bacteria can break them down faster if washed before stored, but it is still important to wash before consuming these foods.
    • If items are visibly dirty, you may want to rinse the dirt off then dry well before storing. This will help to avoid the moisture sitting on them for too long.
    • Pay attention to the dates on the packages. Store foods with later dates in the back and foods with closer approaching dates up front. This helps you always have easiest access to the foods that expire first.​​​
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Image from www.hgtv.com/lifestyle/clean-and-organize/how-to-organize-kitchen-pantry
Preparation Tips
​
  • Wash your hands with soap and water and scrub them together for 20 seconds before handling or prepping food.
  • Before eating make sure the produce is clean of dirt and other potential contaminates by washing them well under running water. Soap and bleach should never be used on produce such as fruits and vegetables as they are not made to be ingested. Even trace amounts of these chemicals can make you ill.
  • Make sure foods are cooked to the proper internal cooking temperatures. View this chart for appropriate cooking temperatures for a variety of foods.​​
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Image from jagwire.augusta.edu
Safely Sharing and Serving Food 
​
  • Keep hot food hot, and cold food cold.
    • ​The range of 40°F to 140°F is considered a danger zone for food. This is the range of temperatures where bacteria is most likely to thrive, so avoiding the danger zone can help reduce risk of various foodborne illnesses. When preparing a meal to serve, make sure your foods stay out of this range.
    • Keep cold food in a cooler or on ice. Store hot food in a food warmer, place in a container surrounded by a larger container with hot water, or have a heat source under your food. 
  • Keep food covered, especially if you are enjoying a meal outside as the weather gets nicer. This will help keep it clean and hold in a bit of the temperature until the food is eaten, plus it keeps your food bug free!  
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​Spring is the perfect time for new beginnings. If you are not currently using these tips, now could be the perfect time to incorporate them into your lifestyle! Reorganizing and cleaning up can give you such a refreshed feeling and make your space feel like new. Keeping your food and spaces for food clean and organized will help to ensure a safe and efficient environment for meals. I hope these tips are helpful - don’t forget to have fun! 

For more resources and information, visit these websites:
  • Foodsafety.gov - information on a variety of food safety topics
  • Food Keeper - website and free smartphone app to help you know how long food is safe to eat after the package date
  • Stilltasty.com - another resource for estimating how long food is still good to eat
  • Consumer's Guide to Food Storage for Safety and Quality - great tips for food storage
  • "4 Bases of Food Safety" - printable handout in English and Spanish with food safety basics
Sources
  • food.unl.edu/free-resource/food-storage
  • food.unl.edu/handling-produce-safely-garden 
  • ​www.bonappetit.com/story/best-food-storage-containers  

Eat Green this March!

3/1/2022

 
Blog post written by Ashley Clumb, IUPUI Dietetic Intern
March not only includes the greenest day of the year (St. Patrick’s Day), but it is also National Nutrition Month​®! This is the perfect time to try some green foods for better nutrition. Eating “green” doesn’t have to feel like a chore. There are so many ways you can sneak greens into your everyday routine in order to live a healthier life!
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Image from www.paulsfruit.com/Blog/Article/89/St.Paddy-s-day-greens

4 Reasons to Eat More Green Vegetables

First, let's take a look at why eating green veggies is important:
​
  1. Promotes heart health. Some vegetables, such as broccoli, spinach, and asparagus, contain high levels of the vitamin folate. Folate can help lower cholesterol and keep the arteries in your heart strong.
  2. Helps the digestive system. Some green vegetables, such as broccoli, provide the body with insoluble fiber, which helps move food through the digestive system.
  3. Strengthens bones. Vitamin K is found in most green leafy vegetables. It is important for keeping bones strong.
  4. ​Reduces risk of cancer. Green vegetables contain a lot of antioxidants, which protect the cells in your body from harmful molecules that can result in cancer or other diseases.
​
​The daily recommended amount of total vegetables is 2-4 cups for adults and 1-3 cups for children, depending on their age. For an easy visual, use your hands! A clenched fist is about the size of one cup. Note: 2 cups of raw leafy vegetables (like lettuce, kale, spinach, or greens) only count as one cup because they are so light and airy!
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Image from www.womenshealthmag.com/weight-loss/a19986045/portion-size-guide/
6 Ways to Add More Greens to Your Meals

Eating green vegetables can be a challenge, especially if you aren't a fan of the taste. Try these helpful tips to make it a little easier:

  1. Don’t be afraid of frozen. Frozen vegetables are often  more convenient and cheaper than fresh vegetables. Despite what some may think, frozen vegetables are just as nutritious, if not more nutritious, than fresh vegetables. This is because the vegetables are frozen right after they’ve been picked, so the nutrients are at their top quality. Tip: If the frozen foods you pick aren’t sodium free, consider rinsing them before cooking to remove excess sodium.
  2. Add vegetables to your favorite foods. Chop up some spinach or broccoli and add it to your morning omelet, or add spinach, arugula, or any other lettuce you prefer to a sandwich or burger.
  3. Soup it up. Soup is a great way to save food that otherwise would have been wasted. If the vegetables in your fridge are on the verge of expiring, throw them into a pot with a soup base and/or broth. The soup can be consumed immediately or stored in the freezer and heated up later in the week. Click here for a recipe you can customize with any vegetables you may have on hand.
  4. Have them readily available. Try slicing some green bell pepper and broccoli and putting it into a container in your fridge for easy access. You can also make a vegetable dip to accompany the snack if you don’t like plain vegetables, or use ranch dressing.
  5. Blend them. Make a green smoothie and add your favorite fruits, milk, juice, and/or protein source. Spinach, kale, or collard greens are great go-to ingredients for a green smoothie. You can also consider making sauces or dressings. For example, you can try mixing avocado and ranch to make a dipping sauce that will go along with chicken or a salad. Blending spinach with oil or cheese makes a tasty sauce you can pour over pasta.
  6. Plan it out. Whether it's a week ahead of time or taking it day-by-day, planning for when you want to incorporate vegetables into your meals can help keep you accountable. Eventually, eating vegetables with your meals may turn into more of a habit.
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Image from www.heart.org/en/healthy-living/healthy-eating/add-color/the-goodness-of-greens
Recipes for "Going Green"

Gleaners is working hard to provide our neighbors with more produce options - including green vegetables - to support the health of our community. We are constantly seeking new varieties of produce that are familiar to our diverse neighbors, so you may see some fruits and vegetables that you have never tried before!


Check out the recipes below for more tasty ideas on how to eat “green”!
  • Carrot and Zucchini Mini Muffins
  • Cilantro Lime Coleslaw
  • Creamy Spinach Sauce
  • Southern-Style Collard Greens
  • Spring Harvest Salad
Sources:
  • www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables 
  • www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/ 
  • www.myplate.gov/eat-healthy/vegetables
  • www.myplate.gov/myplate-kitchen 

American Heart Month

2/1/2022

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Blog post written by Taylor Bartosiewicz, IUPUI Dietetic Intern 2019
Picture
Image from parkcrescenthealth.blog
Did you know your heart beats about 115,200 times each day? Your heart works hard for you, so it’s important to take care of your heart. February is a great time to learn more about eating smart for your heart because it is American Heart Month! 
According to the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death in America. You can’t change some risk factors for heart disease, like age and family history. However, the good news is that as much as 80% of the risk for heart disease can be prevented with diet and lifestyle behaviors.​

​Foods to Choose Often for Heart Health
​
  • Eat foods rich in omega-3 fatty acids, such as nuts, nut butter, seeds, and olive oil. More great sources include both fresh and canned fatty fish like salmon, tuna and sardines. Omega-3 fatty acids can help increase HDL, the good cholesterol.  
  • Fruits and vegetables are a great source of vitamins, fiber and other nutrients. Fresh, canned, and frozen are all good options. 
  • Whole grains, like whole wheat bread, brown rice and oatmeal contain B vitamins and fiber, which can improve cholesterol levels. ​
  • Potassium is found in beans, potatoes, leafy greens, and yogurt. It helps control blood pressure. ​
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Image from everydayhealth.com
Foods to Limit for Heart Health​
  • Limit sodium to less than 2,300 mg/day. Use herbs and seasonings to flavor recipes and read the label to choose foods that are lower in sodium. 
  • Limit saturated fat and trans-fat because these raise LDL (“bad”) cholesterol. Choose lean protein like chicken, turkey, lean pork loin, eggs, and beans and low-fat dairy like yogurt, cheese, and milk.  
  • Limit added sugars, which are most often found in sugar sweetened drinks and desserts. Too much sugar can lead to weight gain, which is hard on your heart. 
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Image from health.gov

​Other Heart Health Tips
​
Regular physical activity also has multiple heart health benefits. According to the American Heart Association, exercising for 30 minutes most days of the week can reduce blood pressure, help your heart work more efficiently, manage stress, and maintain a healthy weight.

Knowing your numbers can also help you take charge of your heart health. Visit your doctor at least once a year to check your cholesterol, blood pressure, and blood sugar levels.

​What can you do to support heart health today?
​

Picture
Image from riverwoodhealthcare.org
Sources
  • https://www.cdc.gov/features/heartmonth/index.html
  • https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502 
  • https://www.webmd.com/a-to-z-guides/prevention-15/heart-healthy/understanding-heart-attack-prevention
  • https://www.goredforwomen.org/en/healthy-living 
  • https://www.heart.org/en/healthy-living/healthy-eating/eat-smart 
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Eating for the Gut Microbiome

1/1/2022

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Blog post written by Madison Stutsman, IUPUI Dietetic Intern
Trillions of bacteria and viruses exist inside our bodies. Most of them are found in a pocket of the large intestine. This is what we refer to as the “gut microbiome”. The gut microbiome has many good bacteria, but it can also be home to bad bacteria. 
​

In fact, there are more bacteria in your body than human cells. There are up to 1,000 different types of bacterial species in the human gut microbiome. Most of these bacteria are extremely important for your health, while others can cause disease.  
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Image from digestivecarephysicians.com
Having a balance of both good and bad bacteria helps with digestion and keeps the body and its functions healthy. Too much bad bacteria in the body can lead to digestive issues, low energy and disease.  Living a healthy lifestyle can help the good bacteria grow and keep the bad bacteria in check! ​
How Does the Gut Microbiome Help My Body?
The gut microbiome helps the body in many ways, including:
​
  • Digesting fiber: Certain bacteria digest fiber, which produces short-chain fatty acids. These fatty acids are important for gut health! They may also help prevent weight gain, diabetes, heart disease, certain cancers, irritable bowel syndrome, Crohn’s disease, and stomach ulcers.
  • Supporting immune health: By communicating with immune cells, the gut microbiome can help control how your body responds to infection. The microbiome of a healthy person will provide protection from disease-causing organisms that enter the body.
  • Breaking down nutrients: Microbiota help break down amino acids and vitamins, including the B vitamins and vitamin K, in order to be used as nutrients by the body. 
  • Helping control brain health: New studies show that a healthy gut microbiome may also affect the brain in a positive way. The longest nerve in the body connects our brains to our digestive systems, giving both organs a way to communicate with each other. These studies show that a healthy gut contributes to better mood, brain function and can even lower stress and anxiety. ​
Picture
Image from gut microbiotaforhealth.com
How Do I Keep My Gut Microbiome Healthy?
The foods you eat play a large role in controlling what types of bacteria live in the gut. One of the easiest ways to improve gut health is by introducing prebiotics and probiotics to the body!
​
  • Prebiotics are high-fiber foods that help the good bacteria in your body grow. Fruits and vegetables are the best sources of prebiotics for a healthy microbiome. Lentils, beans, whole grains, nuts and seeds are also good sources.
  • ​Probiotics are living microorganisms that can provide benefits such as improving digestion, relieving digestive symptoms like diarrhea and constipation, and even supporting heart health. You can find foods rich in probiotics on the shelves of your local grocery store! A few examples of foods and drinks that naturally have probiotics include:
    • ​Yogurt
    • Kefir - fermented milk drink similar to thin yogurt
    • Sauerkraut - German dish made from fermented cabbage
    • Tempeh - soy-based product similar to tofu
    • Kimchi - Korean side dish made from fermented vegetables and spices
    • Miso - traditional Japanese seasoning made from fermented soybeans
    • Kombucha - fermented tea beverage
    • Pickles
    • Traditional Buttermilk
    • Natto - Japanese food made from fermented soybeans
    • Some cheeses such as gouda, mozzarella, cheddar and cottage cheese​
Picture
Image from soundprobiotics.com
​A healthy gut plays an important role in your overall health, so eat to support it! Try these recipes to add more prebiotics and probiotics into your day:
​
  • Probiotic Sauerkraut
  • Probiotic Strawberry-Banana Smoothie 
  • Broccoli Garbanzo Bean Bowl
  • Curried Lentils 
  • Southwest Stuffed Peppers ​  ​
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​Sources:
 


  • https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/
  • ​https://www.hsph.harvard.edu/nutritionsource/microbiome/ 
  • https://www.healthline.com/nutrition/gut-microbiome-and-health
  • ​https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body 
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National Pear Month

12/1/2021

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Blog post written by Hallie Little, IUPUI Dietetic Intern
Picture
Image from www.vanwell.net/pollination
National Pear Month...Why Care?
Did you know that December is National Pear Month? If you are anything like me, you probably don’t eat pears very often. But fear not, you will be a pear expert after reading this post! 
​

According to the United States Department of Agriculture (USDA), the average American only consumes about 0.9 cups of fruit a day. This falls short of the 1.5-2.5 cup recommendation set by the Dietary Guidelines for Americans. If you have never tried pears, they may be a fun, new way to increase your fruit intake! ​

​All About Pears
Pears grow on trees. About 88% of pears in the US are grown in Washington and Oregon. They grow best in this region due to its volcanic soil, clean mountain water, warm spring days, and cool nights. They are in season from August-October, making them a great choice for a budget-friendly fall fruit. Below are some different varieties you may want to try. The Bartletts are the most popular and common in the United States.  ​
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Image from www.sujajuice.com
Nutrition Facts
One medium pear has about 100 Calories. It also provides: 
  • Fiber:  6 grams (about 24% daily value, DV) - Fiber feeds the good bacteria (called probiotics) in your gut. It will also promote regular bowel movements.  
  • Vitamin C: 12% of DV - Vitamin C is an antioxidant. Antioxidants help our bodies by protecting us from harmful molecules called free radicals.​
  • Vitamin K:  6% of DV - Vitamin K helps our bodies by creating blood clots when we are hurt or injured. It also plays a role in wound healing. 
  • Potassium:  4% of DV - Potassium helps our nerves fire properly and helps our muscles contract. Potassium also helps to keep our heart beat regular and healthy. 
  • ​Copper:  16% of DV - Copper is a mineral that our bodies use to make energy, connective tissue, and blood vessels.  
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Image from galafruit.net
Health Benefits
Gut Health: Pears can help improve your gut health. They contain both soluble and insoluble fibers. Fiber can help improve bowel regularity as well as soften and bulk up stool. Soluble fiber in pears also serves as a prebiotic, feeding the good bacteria in your gut. 
​
 
Rich in Antioxidants: Antioxidants can help to decrease inflammation in the body. Chronic inflammation increases your risk for chronic disease like diabetes and heart disease. Eating fruits (like pears 😊)  and veggies regularly can help decrease your risk for chronic disease.  

​Purchasing
If you are buying fresh pears, you should be aware that they may be hard, green, and unripe. However, pears ripen best off the tree. Just like bananas ripen off the tree over time, pears will ripen (and soften) when left on the countertop. The pear should be slightly soft, but not squishy. Once the pear is ripe, it should be stored in the refrigerator. 
​

You can also find pears in the canned fruit section. If possible, it’s better to buy pears canned in juice. Pears canned in syrup will have more added sugars. ​
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Image from kroger.com
5 Ways to Enjoy Pears
  1. Whole Fruit: Grab a pear, rinse it, and eat it like you would an apple for a delicious snack.
  2. In a Salad: Add pears to your salad! Mix together greens (i.e. lettuce, spinach), pear slices, walnuts, dried cranberries, cheese, and a vinaigrette salad dressing in a bowl to create a delicious salad.
  3. Pear Chips: Slice a pear very thin, bake in the oven at 200° F for 2 hours until it’s dried and slightly crunchy.
  4. In Cottage Cheese: Add sliced pears to a bowl of cottage cheese for a sweet and savory combo!
  5. ​In a Fruit Salad: Add pears to your next fruit salad. 
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Image from www.the-girl-who-ate-everything.com

​All in all, pears are a delicious way to incorporate more fruit into your diet. They are a good source of fiber, vitamins, and minerals. Let us know in the comments section how you plan to celebrate National Pear Month! 

 
Sources: 
https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day/ 
https://usapears.org/fun-facts-faqs/  
https://www.healthline.com/nutrition/benefits-of-pears#TOC_TITLE_HDR_2  
https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932#:~:text=Vitamin%20C%20is%20an%20antioxidant,disease%2C%20cancer%20and%20other%20diseases.  
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/#:~:text=Vitamin%20K%20is%20a%20group,may%20help%20keep%20bones%20healthy.  
https://ods.od.nih.gov/factsheets/Copper-Consumer/#:~:text=Copper%20is%20a%20mineral%20that,needs%20copper%20for%20brain%20development.  
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The Fiber of Our Being

11/1/2021

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Blog post written by Samantha Bradshaw, IUPUI Dietetic Intern
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Photo from www.healthydirections.com/articles/digestive-health/gut-health-benefits-of-fiber
Fiber: What is it and why is it important?

Fiber is a carbohydrate that humans cannot digest. Fiber passes through the body and works to manage how the body uses sugar. This process keeps hunger and blood sugar at a normal level. There are two types of fiber that can be consumed: soluble fiber and insoluble fiber.
  • Soluble fiber can dissolve in water and helps lower sugar and cholesterol levels in the blood. Some examples of foods that contain soluble fiber are beans and lentils, oats, nuts, apples, and blueberries.
  • Insoluble fiber cannot dissolve in water and helps to move food through the digestive system. This allows for normal and healthy bowel movements to prevent constipation. Insoluble fiber can be found in wheat products, brown rice, carrots, tomatoes, and legumes.

​How is fiber beneficial to overall health? ​

A diet high in fiber can reduce the risk of developing heart disease, diabetes, inflammation of the intestines (also known as diverticular disease), and constipation.  People who eat high fiber diets also have a lower risk for metabolic syndrome (multiple conditions that develop together and increase the risk of heart disease, type 2 diabetes, and stroke). Fiber, specifically soluble fiber, is good for maintaining the bacteria in your gut as well as controlling blood sugar, helping with weight management, immunity, and brain function.  

​Which foods are high in fiber? 

Fiber can be found in almost any type of whole food that comes from plants. Generally, whole grains, legumes, beans, fruits and vegetables are good sources of fiber. Some examples of high fiber foods include oats, barley, lentils, pears, brown rice, whole wheat bread, apples, and chickpeas. 

Fiber can also be added into foods in the form of chicory root or inulin. Look for these words in the ingredients list on food packages to know if fiber has been added.
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Photo from www.theplanettoday.com/foods-that-contain-fiber/

​How much fiber should I eat each day? 

According to the Academy of Nutrition and Dietetics, the recommended amount of dietary fiber intake is 14 grams for every 1,000 calories consumed. For example, if you eat 2,000 calories a day, you should aim for 28 grams of fiber daily.

​The Institute of Medicine recommends different levels of fiber by age and gender:
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Image from employees.henrico.us/county-connection/fill-up-with-fiber/

To put this in perspective, a 40-year-old woman could meet her daily fiber requirements by eating:
  • 1 cup of raspberries and 1 cup of all-bran cereal at breakfast
  • 1 cup of carrots at lunch
  • 1 medium apple as a snack
  • ½ cup of beans at dinner

Tips to increase fiber intake:

There are many ways you can boost the amount of fiber in your diet. It is important to increase your fiber intake slowly and gradually to prevent side effects like gas, bloating, and cramping. It is also important to drink plenty of water so fiber can work properly in your body.

  • Try brown rice with your next meal instead of white rice 
  • Snack on fruits and vegetables throughout the day 
  • Swap white bread for whole wheat/whole grain bread 
  • Try making your own oatmeal with fresh berries for breakfast - see recipe below!
  • Leave the skin on your fruits and vegetables (apples, potatoes, cucumbers, etc.) 
  • Sprinkle chia seeds into smoothies or on top of cereal and oatmeal  
  • Swap meat for plant-based proteins like beans, seeds, or nuts​

​While most people can meet their dietary fiber needs through food, others may benefit from a fiber supplement. Be sure to talk to your doctor and/or dietitian before starting any supplements! 
​ ​
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Original photo by Samantha Bradshaw
High-Fiber Oatmeal Recipe

​This simple breakfast recipe provides a filling 7 grams of fiber and 15 grams of protein to keep you fueled all morning!
​
Ingredients: 
  • ½ cup old fashioned oats (4 grams of fiber) 
  • ¾ cup milk - any type
  • 1 tablespoon maple syrup or brown sugar (optional) 
  • 1 tablespoon peanut butter (1 gram of fiber) 
  • ½ cup blueberries (2 grams of fiber) 
 
Directions: 
  • In a bowl, mix together the oats and the milk and microwave for 2 minutes.
  • After the oats have cooked, stir in the maple syrup or the brown sugar.
  • Top the oatmeal with the blueberries and peanut butter, and enjoy! 
​
Recipe makes one serving. Nutrition information: 435 calories, 64 g carbohydrates, 15 g total fat, 15 g protein, 7 g fiber. Allergen information: contains peanuts and gluten (unless gluten-free oats are used).

Sources:
  • www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ 
  • www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/fiber 
  • www.healthline.com/nutrition/16-ways-to-eat-more-fiber#TOC_TITLE_HDR_15 
  • www.healthline.com/nutrition/22-high-fiber-foods#TOC_TITLE_HDR_24 
  • happyforks.com/ 
  • www.healthline.com/nutrition/fiber-can-help-you-lose-weight#fiber-and-your-gut 
  • health.clevelandclinic.org/figuring-dietary-fiber-child-need/ 
  • www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 ​
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Afghanistan Culture, Food, and Holidays

10/1/2021

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Blog post written by Rania Abdullah, IUPUI Dietetic Intern
On September 3rd, 2021, Afghan refugees began arriving at Camp Atterbury, which is just south of Indianapolis. The evacuees are expected to arrive in waves, and Indiana has the potential to host 5,000 Afghans.

Gleaners Food Bank is seeking to understand the Afghan food and culture in order to welcome these new neighbors and better meet their needs. 
This blog post will take you on a tour of some of the customs, values, and foods that are important to the people of Afghanistan.  
​

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Afghanistan country outline and flag inlay. Image from commons.wikimedia.org/wiki/File:Flag_map_of_Afghanistan.svg

​Language, Art, and Culture


​There are more than
 48 languages spoken in Afghanistan, but the most common are Dari (Farsi), and Pashto. Afghans live in tribes, divided into many subcultures, that share the same food, clothes, art, and lifestyle. Afghans are famous for handwoven rugs and ancient oil paintings found in caves.  Musical instruments played in Afghanistan include harmonium, santur, tabla (small drums), sitar, and zurna.  Afghanistan has many important architectural sites such as Herat, Mazar-l-Sharif, and Ghazni. 
 
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Great Mosque of Herat ("Friday Mosque").
Image from www.pinterest.com.
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Musicians playing sitar. Image from foreignpolicy.com
Foods and Dietary Practices

​Mutton (lamb) is the most popular meat eaten in Afghanistan. Chicken is also common, and it is usually served with long grain rice, and lots of fresh fruits and vegetables. Favorite produce items include eggplant, spinach, potato, carrot, peas, tomato, cucumber, lettuce, dates, and melons. Fresh mint and coriander are also very common.

Popular Afghan dishes include:
  • Mastawa - a traditional winter dish made with rice, chickpeas, and sun-dried salted mutton (called Lahndi), mixed with onions, garlic, turmeric, coriander, and mint.
  • Aushak - leek and scallion dumplings sometimes served with tomato sauce and dried mint.
  • Kabuli Palaw - a national dish made from meat and stock topped with fried raisins, pistachios, and slivered carrots​
  • Afghan Kebab - made from lamb meat, served with naan instead of rice​​​ 
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Picture
Aushak. Image from pickuplimes.com.
Kabuli palaw. Image from igotitfrommymaman.com
Festivals and Holidays

​Islam is the major religion in Afghanistan. Islamic holidays are celebrated according to the lunar calendar:
  • Ramadan - a holy fasting month for Muslims. Began on April 13th in 2021, expected start date for 2022 is April 2nd. 
  • Eid al-Fitr – “breaking the fast” celebration after Ramadan. Afghans celebrate it by wearing new clothes, going to prayer, visiting family and friends, and giving gifts or money to kids (Eidi).  Celebrated on May 13th in 2021. Every year the date moves back 11 days as it follows the lunar calendar - the date for 2022 will be May 2nd. Bolani is a dish served in Ramadan and eid al-Fitr. It is a thin crusted bread with a vegetable filling with foods like lentils, pumpkin, or potatoes. It can be served with yoghurt.​​​
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Ramadan is a very important month for Muslims. Image from ucf.edu.
  • Eid al-Adha - Festival of Sacrifice celebrated on the 10th day of the 12th month of the Islamic calendar. It was celebrated on July 18th in 2021 (expected to be July 7th for 2022). Afghans usually eat lamb or beef meat for this festival. 
  • Nau-Roz (new year’s celebration following the Islamic calendar) - March 21st. Special dishes served on Nau-Roz eve include sabzi challow (a dish made from rice and spinach) and haft mewa (a sweet dish like fruit salad made from dried fruits with nuts).
  • Ashura Day - 14th of month Muharram in the Islamic calendar - August 8th, 2022. Special dishes served in Ashura include naleem (usually includes meat, wheat or barley, and sometimes lentils) and ​narenj palaw (a rice dish made with chicken, saffron, orange peel, pistachios, and almonds).
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Haft mewa. Image from www.rhubarbarians.com.
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Table set for Nau-Roz. Image from afghanistan-un.org
Sources:
  • ​https://www.re-thinkingthefuture.com/architectural-styles/a3581-10-structures-that-represent-the-historical-architecture-of-afghanistan/
  • https://afghanmagazine.com/post/187983782189/at-the-crossroads-of-asia-the-transnationality 
  • https://www.tasteatlas.com/most-popular-food-in-afghanistan 
  • https://trip101.com/article/traditional-food-in-afghanistan​ 
  • https://theculturetrip.com/europe/united-kingdom/articles/the-10-most-delicious-eid-al-fitr-foods-and-dishes-from-around-the-world/ 
  • https://www.afghan-web.com/culture/holidays/ 
  • https://worldfood.guide/list/food_or_dishes_eaten_during_ashura/ 
  • https://www.officeholidays.com/holidays/afghanistan/eid-al-adha 
  • https://www.afghan-web.com/culture/holidays/ 
  • https://excelnotes.com/holidays-afghanistan-2022/ 
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Preventing and Reducing Food Waste

9/1/2021

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Hi! My name is Olivia Vosmeier, a dietetic intern at Purdue University. For my 3-week community nutrition rotation, I had the pleasure of being placed at Gleaners Food Bank.

​During my time at Gleaners, I have had the opportunity to expand my knowledge of ways we can all reduce and prevent food waste in our homes
, minimizing the effects of food insecurity in our communities. I am excited to share some helpful facts, tips, and recipes that you can incorporate into your lives to not only protect our Earth, but also our wallets! 





​Did you know that about 90 billion pounds of food goes uneaten and thrown away every year? This amounts to about $370 per person each year, with the majority of the money coming from wasted protein foods, vegetables, and dairy items. With all the food that is being wasted, significant amounts of nutrients are being lost as well. On average, 1,217 calories, 146 grams of carbohydrates, 33 grams of protein, and 57 grams of total fat are wasted per person per day. This is the same as throwing away a meal which consists of spaghetti and meatballs, garlic bread, Caesar salad, cooked broccoli, mozzarella sticks, Pepsi, and Tiramisu!

So, what can you do to help reduce and prevent food waste?
  • Learn how to write a grocery list
  • Understand the dates applied to food packaging
  • Practice repurposing leftover ingredients you have at home into something new
  • Turn extra food and plant scraps into compost 
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Photo from www.eco-business.com/news/global-standard-to-measure-food-waste-aims-to-put-more-on-plates/
How to Write a Grocery List
To write an effective grocery list, it is important to begin by setting a budget. This saves you from spending money on items that you may not necessarily need. It’s also a great idea to plan out your meals for the week by looking at the food items you already have along with looking at the weekly grocery ads for any coupons, sales, or promotions going on that week. Lastly, organizing your list by different areas of the store is beneficial for reducing your time spent in the store.
​
Understanding Dates Applied to Packages
There are many common phrases that we see on packages that suggest how long the food item is good for. Phrases such as “best if used by”, “sell-by”, “use-by”, etc. are placed on food packaging for an estimate of when the product is at its peak quality or flavor. However, there is a lot of confusion around these phrases, resulting in many wholesome foods being thrown away. In fact, these food dates are not used for the safety of the products, but rather the overall quality of the item. When a package says, “best if used by” or “use-by”, it is still perfectly safe to use or consume after this date. “Sell-by” labels are primarily used by the stores to know how long the product should be displayed or on sale.
​Repurposing Leftovers by Trying New Recipes
Many times, leftovers are thrown away because they become boring, or the appearance and texture may change, making them less desirable to eat. One option for using these items instead of throwing them away is to try out a recipe that specifically uses leftover ingredients. These recipes are a great place to start:
  • Leftover Vegetable Soup - a quick and easy meal that the entire family can enjoy! It is a very versatile recipe, as you can use any vegetables, spices, or broths of your liking.
  • Homemade Vegetable Broth (see backside of Leftover Vegetable Soup recipe page) - save vegetable scraps in your freezer and make a simple broth for a variety of dishes. This is also a great option for sodium-free broth!
  • Vegetable Peel Chips - a creative way to get the most nutrition out of your veggies. Peels/skins are packed with nutrients and fiber, and crunchy chips tend to be a crowd favorite!

Need more ideas? Click here to search for recipes that use specific ingredients you already have on hand!
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Photo from www.thespruceeats.com/leftover-vegetable-soup-recipe-435758
Turning Scraps of Fruits and Veggies into Compost
A great way to turn food scraps into usable material is by composting! This saves from adding to our already very full landfills, reducing methane gas emissions into our atmosphere. Composting consists of a chemical process which turns plant material into usable, organic soil or mulch. Composting enriches the soil, helps it to retain moisture, reduces the need for chemical fertilizers, and overall reduces our carbon footprint​!
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Photo from news.mit.edu/2017/study-food-waste-recycling-policy-key-0817 
Additional Information
Through this experience, I learned that there are so many easy ways that I can practice reducing my food waste. Here is a short video along with a handout that you can watch for more information on reducing and preventing food waste. For more nutrition and cooking tips, click through the NutritionHub website, Facebook page, and Instagram page!
Sources:
  • HappyForks.com 
  • www.fao.org/fao-stories/article/en/c/1309609/
  • jandonline.org/action/showPdf?pii=S2212-2672%2815%2901521-X
  • jandonline.org/action/showPdf?pii=S2212-2672%2817%2930325-8
  • www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/food-product-dating
  • www.thespruceeats.com/leftover-vegetable-soup-recipe-435758
  • frommybowl.com/homemade-vegetable-broth/
  • www.epa.gov/recycle/composting-home#benefits
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