Monthly Archives: February 2024

Composting 101: Transforming Kitchen Scraps Into Garden Fertility

by MiraUncategorizedcomposting, gardening

I'm a big advocate for having a garden. Even if it's just a few herbs in some containers, when you're growing food it's one less thing you have to buy at the grocery store. Another thing I think is a good idea? Starting a compost bin. Admittedly this idea does not work well if you live in an apartment, have a very tiny yard, or live in an area where composting is not allowed. If you are allowed to compost, however, it's a great way to repurpose a lot of your everyday kitchen waste.

What is compost?

Made from a mixture of ingredients such as food waste, decomposing plant matter, and organic materials, compost is the result of these items breaking down to create soil. It is then used to improve the biological properties of garden beds, containers, and pots. Compost is a mixture of ingredients that are rich in plant nutrients and beneficial organisms.

Why start a compost bin?

One of the best things about composting food waste is to keep it out of the landfill. In the US about 30% of the garbage in a landfill is food waste. Although vegetable peelings and other kitchen scraps will break down into nutrient-rich soil that can be used in the garden or even in houseplants, when sent to the landfill it's a different story. There, because the food waste is surrounded by non-organic materials, instead of breaking down it rots and releases methane.

Learning how to compost, or finding a service that will compost your food scraps for you, is a good way to keep them out of the landfill and help reduce toxic emissions.

Learning about compost

It was a rainy, chilly Saturday morning when we all piled into the classroom at the township community education center. The recreation center was offering a composting class taught by several Master Gardeners and a Master Composter.

Although I have a (small) compost bin in my yard I decided to attend to learn how I could improve my compost pile. After a comprehensive discussion of compost we all tromped over to the demonstration bins in the side yard. There we were able to see the different stages of compost.

The instructors also asked for volunteers to help turn the pile, everyone pitched in and made short work of it. I'm glad I went to the class because it turns out I'm not putting enough brown material into my compost bin, something we'll be working on over the next few weeks.

The SMARTs of composting

Size - 4 feet wide by 4 feet high is recommended
Moisture - it should feel like the consistency of a damp wrung-out sponge
Aeration - compost should be turned at least every six months to add more oxygen and revive the microbes
Ratios - your compost pile should be 2 parts brown matter to 1 part green matter. The brown is carbon, what the microbes are breaking down, the green is nitrogen, what the microbes eat.
Temperature - having a soil thermometer can be a useful tool. The compost pile should be between 135°F and 160°F in order to break down properly.

Other composting information

Brown matter sources are: chopped leaves, grass clippings, hay, pine needles, spent dirt, and soggy shredded paper or shredded cardboard. The paper products need to be mixed in, do not put them in a layer or it will turn into paper mache.
Green matter sources are: kitchen scraps, coffee grounds, egg shells (crush them first), plant matter (except for weeds or anything diseased). When adding green matter to the compost pile it's best to top it with a layer of brown matter.
It is possible to use chicken poop for a compost pile but it needs to age at least three months before you put it in there because it is too high in nitrogen
Do not till your container beds, simply top dress them with compost
For the highest microbial activity, a compost bin should be open to and touching the ground.
It is possible to improve your lawn by layering a 1/2" topping of compost on it, however for most people this takes far more compost than a backyard set-up can create
Composting with worms is called Vermiculture. The recommended worms for this are red wigglers. Worms, and other bugs, only go into the compost after it has finished breaking down
Do not compost:
- - meat scraps
  - bones
  - fish
  - dairy
  - grease/oil
  - magnolia leaves
  - avocado skins
  - weeds
  - diseased plant material
  - pet waste

Battle Of The Nut Butters: Peanut Butter Vs. Almond Butter

by Miranutsalmond butter, nut butters, nuts, peanut butter

When it comes to nut butter most people tend to lean toward peanut butter. It's not the only option out there, however, as almond butter is another equally delicious choice. Both peanut butter and almond butter are versatile when being used for cooking or baking, both come in chunky or smooth, and both can be a great right-off-the-spoon snack. There are, however, a number of differences between them; let's dive into the details and break it all down:

Nutrition

Peanut Butter

Protein - Peanuts are high in protein
Fats - Peanuts contain mostly unsaturated fats
Vitamins and Minerals - Peanut butter is considered to be a good source of Vitamin B6, niacin, and magnesium.
Nutrition facts for 1 Tablespoon of peanut butter -
- Protein: 3.6 g (8% DV)
- Carbs: 4 g
- Fiber: 0.8 g (4% DV)
- Fat: 8 g (13% DV)
- Sugar: 1.7 g

Almond Butter

Protein - Also a good source of protein, almonds have slightly less than peanuts
Fats - Almonds are mostly monounsaturated fats
Vitamins and Minerals - Almonds are a great source of Vitamin E, iron, magnesium, and calcium. They have far more calcium than peanut butter. Per tablespoon, almond butter has 56mg as compared to 7mg for peanut butter
Low in Carbs - Almond butter is relatively low in carbohydrates
Nutrition facts for 1 Tablespoon almond butter:
- Protein: 3.4 g (7% DV)
- Carbs: 3 g
- Fiber: 1.6 g (7% DV))
- Fat: 9 g (14% DV)
- Sugar: 1 g

So What's The Difference?

In addition to the difference in nutritional breakdown, there are several important differences between almonds and peanuts:

Legume vs. Nut

One important distinction lies in their botanical origins. While almonds are tree nuts, peanuts are not nuts at all but rather fatty legumes, meaning they belong to the same food family as beans and lentils.

Aflatoxin

Peanuts, and indeed all peanut products, including peanut oil, can be susceptible to aflatoxin, a naturally occurring mycotoxin produced by an Aspergillis fungus that grows in the soil. Especially when peanuts are stored improperly, or if exposed to warm humid conditions, peanuts can be highly susceptible to contamination by aflatoxin. High levels of exposure to aflatoxins in people potentially creates a risk for health conditions such as liver damage or cancer.

Although almonds can potentially also be susceptible to aflatoxin since it is a naturally occurring substance, however, studies show that contamination levels are very low.

Pesticide Contamination

Research has shown that peanuts, due to their growth and storage conditions, can potentially be highly contaminated by pesticides. This raises concerns about the potential impact on health when peanuts, peanut butter, or other peanut products are consumed regularly. The USDA identified 8 specific pesticides found on peanuts:

Piperonyl butoxide
Dichlorodiphenyldichloroethylene (DDE)
Pentachloroaniline (PCA)
Quintozene (PCNB)
Fluazinam
Pentachlorobenzene (PCB)
Carboxin
Malathion

To avoid these pesticides it's important to choose organic peanut butter. It's also best to read the label, for both peanut butter and almond butter, and avoid added oils, sugars, or salt.

In Summary

When choosing between almond butter and peanut butter, both provide some nutritional benefits. While almond butter offers more monounsaturated fats, more micronutrients, and less carbohydrates, peanut butter provides a slightly higher protein content.

However, it's essential to take into account the potential concerns for contamination from aflatoxin and the pesticide residues found in peanuts. Choosing organic options may help reduce the risk.

Remember to read the label and keep in mind that personal preference, dietary needs, and awareness of potential contaminants should help guide your choice.

[expand title="Sources"]

Robyn O’Brien. “Food Allergies: The Hidden Truth About Peanuts.” Robyn O’Brien, 2019, robynobrien.com/food-allergies-the-hidden-truth-about-peanuts/.

Author links open overlay panelA.M. Torres a b, et al. “Review on Pre- and Post-Harvest Management of Peanuts to Minimize Aflatoxin Contamination.” Food Research International, Elsevier, 28 Feb. 2014, www.sciencedirect.com/science/article/abs/pii/S0963996914001331.

Cao, Weiya, et al. Toxicology Mechanisms and Methods, vol. 32, no. 6, 11 Jan. 2022, pp. 395–419, doi:10.1080/15376516.2021.2021339.

Kanik, Tugce, and Bulent Kabak. Journal of Food Safety, vol. 39, no. 4, 25 Apr. 2019, doi:10.1111/jfs.12646.

Network, Pesticide Action. What’s On My Food :: Pesticides on Peanut Butter, www.whatsonmyfood.org/food.jsp?food=PB.

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Mind-Body-Breath Connection: Breathing Techniques For Wellness

by MiraUncategorizedbreath, mindfullness

Have you ever stopped to think about your breath? Breathing is one of those things we do unconsciously, without even giving it a second thought. After all, it's just a natural part of our autonomic nervous system, right? Well, it turns out that our breath is far more powerful than we might realize.

There's something called the mind-body-breath connection, and delving into this fascinating topic could unlock a world of transformation for your health and wellness.

The Mind Body Breath Connection

The mind-body-breath connection is centered around the idea that how we breathe affects not only our physical body but also our mental and emotional well-being.

Breathing is a fundamental aspect of our autonomic nervous system, often happening without conscious thought. Yet, the way we breathe can influence our stress levels, energy, and overall sense of well-being.

It's essential to understand that most of the time, we should be breathing through our nose rather than our mouth. Nasal breathing provides benefits such as filtering, moistening, warming, and slowing down the air before it reaches our lungs.

This, in turn, helps to promote a smoother exchange of respiratory gases and contributes to a sense of calmness in our body.

The Power of Nose Breathing

One essential practice to reconnect with the benefits of nasal breathing is to close your mouth. Yes, it's as simple as that!

By breathing through your nose, you can start to engage with your breath consciously and observe the changes in your body and mind. You might be surprised to discover that many people often resort to mouth breathing, unaware that they can achieve a greater sense of calmness and well-being by breathing through their nose.

So, let's clear something up about breathing through the mouth. While there are specific breathing exercises that may involve mouth breathing for particular reasons, the general principle is to prioritize nasal breathing.

By training ourselves to breathe through our nose, we can experience a profound shift in our overall well-being and discover that we often don't need to breathe as excessively as we thought.

The Practice of Breath Awareness & Mouth Taping

Developing a breath-focused practice starts with building awareness of your breathing patterns.

You can start by taking some time each day to sit quietly and pay attention to your breath. Close your mouth and focus on the sensation of air as it enters and leaves your body through your nose. Notice any changes in your body, your circulation, and your emotional state as you become more aware of your breath.

By practicing breath awareness, you can gain insights into your breathing habits throughout the day and learn to recognize when you're mouth breathing, which can be incredibly empowering.

At this point, some of you might be wondering about the practice of mouth taping. It's a simple and powerful technique that involves taping your mouth shut during sleep. While it may sound a bit unconventional, mouth taping can provide fantastic benefits. By ensuring nasal breathing during sleep, you can significantly improve your sleep quality, wake up feeling more refreshed, and enjoy improved overall health and well-being.

You can start by practicing mouth taping during the day to become comfortable with the sensation. And if you're open to the idea, try it at night for around 90 days to experience a reset that could positively impact your health and sleep patterns.

Once you become accustomed to nasal breathing during sleep, you may find that it becomes a comforting and enriching practice.

Breathing for Children

When it comes to teaching children about the benefits of proper breathing, it's never too early to start. As a parent, you can gently encourage your little ones to practice nasal breathing.

For example, if your child is sleeping with their mouth open, gently encourage them to close their lips to promote nasal breathing. As they grow, incorporating breath-focused practices such as mindful breathing and meditation can help them develop healthy breathing habits from an early age.

As your children learn the language of breath, they can gain valuable tools for managing stress and emotions, and lay the foundation for a lifetime of good health and well-being. Providing a supportive environment for young children to develop healthy breathing habits can set them on a path towards enhanced physical and mental health.

Connect with Breath Experts

While the practice of breath awareness and nasal breathing can bring about remarkable changes, it's essential to recognize the significance of seeking expert guidance.

Breathing is a fundamental yet potent aspect of our well-being, and getting it right can positively impact various areas of our health. If you're considering delving deeper into the world of breath coaching and practices, consider reaching out to a breath expert.

These professionals can help guide you through breath awareness and provide tailored advice to ensure that you're engaging with your breath in the best way for your individual needs.

One breath at a time, you can tap into the incredible power of your breath for improved health, in mind, body, and soul.

Embracing the Power of Your Breath

Now that you understand just how influential your breath can be, you are equipped to embark on a fascinating journey of discovery and transformation.

By acknowledging the mind-body-breath connection and adopting practices of breath awareness and nasal breathing, you can unlock the potential for heightened well-being and overall health.

Remember, it's never too late to start paying attention to your breath. Whether you're nurturing your own well-being or guiding your children towards a healthy respiratory practice, the benefits of conscious breathing are far-reaching and compelling. So, take a deep, intentional breath through your nose, and let the journey of breath awareness and well-being begin.

One fascinating resource is the book Breath by James Nestor, it was a Healthy Readers Book Club selection and everyone learned a lot.

Best Practices for Breathing Well

1. Start young: Introduce gentle mouth-closing techniques for infants to familiarize them with nasally breathing from an early age.

2. Close your mouth: Increase awareness by gently closing your mouth to encourage nasally breathing. This switch can help calm the body and improve respiratory efficiency.

3. Tape method: Sleep with a small strip of micropore nasal breathing tape across the lips to maintain nasal breathing during the night, ensuring deep and uninterrupted sleep.

4. Mindful breath observation: Spend time observing the air entering through your nose, allowing for a deeper understanding of your body's breathing patterns.

5. Seek expert guidance: Explore breathing practices cautiously and seek professional advice for tailored recommendations, especially when exploring advanced breathwork techniques to avoid adverse effects.

In this episode I chat with Adam Stanecki, The Breath Geek as he teaches us how to Breathe Different.