Adventures in Sustainable Living

Adventures in Sustainable Living Podcast Episode 237  How to Protect Yourself From the Invisible Affects of Air Pollution   To say that our society is toxic would be a gross understatement. It is truly impossible to avoid exposure to some sort of toxic substance. We have pesticides in our foods. We clean our homes with toxic compounds. We routinely place toxic chemicals on our lawns. We breath in microplastics and even eat them. Even our health care products contain synthetic compounds. Based on this it should not be any great surprise that chronic disease are on the rise. While the toxic products mentioned above may be easy to recognize and avoid, one thing we cannot avoid is the air we breath. But unfortunately, that is toxic as well. So stick around for this week’s episode and learn how to protect yourself from the invisible affects of air pollution. Welcome back everyone to the Adventures in Sustainable Living Podcast. This is your host Patrick and this is E237 How to Protect Yourself from the Invisible Affects of Air Pollution. What I want to accomplish in this episode is to first emphasize how air pollution is one of the least recognized sources of long-term health problems. But then I want to follow that up with giving you some pointers on how to protect yourself from such health risks because it is only going to get worse.   Good news story of the week. But before we do that, let’s first talk about the good news story of the week. And this week’s good news story is a perfect fit to this week’s topic. It is about a new study that reveals a direct correlation to a healthy diet and reduced incidence of dementia. This study involved 90,000 adults and what is called the MIND diet, which stands for Mediterranean Intervention for Neurodegenerative Delay. This dietary pattern is a combination of the Mediterranean diet and the DASH diet which is aimed at lowering blood pressure. It includes proven “brain-healthy” foods such as leafy green vegetables, berries, nuts, fish, and olive oil. This study showed that the MIND diet had a stronger and much more consistent reduction relationship with dementia than other healthy diets. Data collection on this diet started in the 1990s. Results showed that people who improved their adherence to the MIND diet over 10 years, including those who not strictly adhere to the diet, had a 25% lower risk of dementia compared to those whose adherence declined over time. So, I guess this is yet another study that reveals that we are truly what we eat. Now let’s move on to this weeks episode. Quite often I find myself sitting on the back deck of the cabin simply enjoying the peace and quiet and the long-range mountain views. This is augmented by the chirping birds, clear blue skies and fresh mountain air. If I do this early in the morning with a good cup of coffee in hand, it is easy for me to lapse into a meditative state, especially if I go down the hill and sit by the creek. But while I sit and enjoy my little slice of paradise, it is so easy to allow all the challenges that we have in our present world to fade from my thoughts.  And unless I manage myself carefully, it is quite possible for these local and global issues to have an impact on my daily lifestyle. That said,  it is truly impossible for me to completely avoid the influences of the outside world.  One thing that has just as much of an impact on me as it does with everyone else is all the toxins we are exposed to every single day. Such on-going exposure undoubtedly has some bearing on the rise in chronic disease that we now see. Recent studies have shown that the number of chronic diseases in working-age adults has increased by 25% in the last decade. Additionally, the prevalence of chronic disease in young people aged 5 to 25 years has risen nearly 30% over the past twenty years. Chronic diseases such as cardiovascular disease, diabetes, cancer and respiratory diseases were either the direct cause of or at least a contributing factor in 75% of global deaths in 2010. That percentage rose to 79% in 2020 and is expected to increase to 84% by 2030. But of all the things we are exposed to there is one thing that flies under the radar far too often and that is air quality. Despite significant improvements in air quality over the past few decades, air pollution remains a substantial threat to public health and welfare. According to the American Lung Association's 2025 State of the Air report, nearly half of Americans—156 million people—are still living in areas with unhealthy levels of ozone or particulate pollution. This represents an increase of nearly 25 million people compared to the previous year's report, marking the highest number in the last ten years. Climate change is also exacerbating air quality issues by increasing the frequency of extreme weather conditions such as heatwaves, droughts, and wildfires, which also contributes to higher levels of ozone and particulate matter. The rising temperatures that we are now seeing is directly associated with the formation of ground-level ozone, which is also known as tropospheric ozone. Unlike stratospheric ozone, which protects the Earth from harmful ultraviolet radiation, ground-level ozone is a major component of smog and can cause respiratory issues in humans. Ground-level ozone is not emitted directly into the air but is created through chemical reactions between NOx and VOCs. Major sources of these pollutants include vehicle emissions, industrial facilities, power plants, and solvents. Levels of ground-level ozone tend to be highest near urban centers due to higher concentrations of these pollutants. Now it is unfortunate to note that this is all happening at the time when the Environmental Protection Agency, known as the EPA, has been tasked with dismantling air quality protections. For example, some of the deregulations that the EPA is working on include:   -Loosening regulations on oil and gas industry -Changing mercury and air toxin standards that target coal-fired power plants -Reconsideration of multiple national emission standards for hazardous air pollutants.   Potential Health Problems Related to Pollution What we already know is that air pollution levels in many parts of the US already exceed air quality standards for pollutants such as fine particulate matter, sulfur dioxide, nitrogen dioxide, and ground level ozone. But, what does this all really mean and what type of health problems do we have to worry about? Chronic exposure to air pollution has been associated with stroke, high blood pressure, dementia, depression, Alzheimer’s disease, mental health issues, premature birth, kidney disease and reduction in life expectancy. Fine particulate matter is a cause for even greater concern. It is commonly found in smoke, such as from wildfires. But it is also found in motor vehicle and power plant emissions which means it is impossible to avoid.   What Can We Do? That begs the question of course of what can we do to avoid all the detrimental affects of the very air we breath? While it is impossible to completely avoid breathing polluted air, there are things we can do to to help our bodies be prepared for what we will inevitable inhale. Common sense things we can do is eat a nutrient-dense diet that is rich in antioxidants. We should avoid highly processed foods which tend to promote chronic inflammation. We should also avoid being outside when air quality is particularly poor. But there are also dietary considerations and supplements we can include in our diet to add an extra layer of protection. Much of the harm to our bodies due to air pollution has to do with increased oxidative damage which which is another source of chronic inflammation. Dietary changes and supplements are geared toward reducing those inflammatory processes. The omega-3 fatty acids EPA and DHA are well known for their anti-inflammatory effects. One study published in the Journal of Neurology in 2020 focused on the effects of omega-3 on brain size. Researchers found that exposure to particulate matter in air pollution reduced brain size. However, those effects were mitigated in patients that had high blood levels and dietary intake of EPA and DHA. In a different study on asthma patients ranging in age from 5 to 12 years, researchers noted that asthma symptoms were reduced in patients with higher omega-3 fat intake. Other research has shown that increased intake of the B vitamins folate, B6 and B12 can decrease the effects of air pollution on cardiovascular function. Another study published in the Proceedings of the National Academy of Sciences found that folic acid, B6 and B12 can prevent the negative effects that fine particulate matter has on DNA. Vitamins C and E also have some powerful protective properties. Since air pollution causes increased oxidative damage these two vitamins are especially important when it comes to protecting the lungs. There have been a number of studies that demonstrated  supplementation with vitamin C and E protects normal lung function in children and adults, with and without asthma, when exposed to acute and long-term air pollution. In addition to these vitamins, there are also certain phytonutrients that have proven detoxification effects.   Best sources of all these vital nutrients Then of course the next question is what are the best sources of all these vital nutrients. While it is possible to take dietary supplements in order to obtain all these vital nutrients, a more holistic approach would be to include whole foods that contain the same nutrients.   Omega-3s The best sources include fatty fish such as salmon, mackerel, sardines and anchovies. Although herring, whitefish and tuna also contain significant amounts of the omega-3s. Plant bases sources of the omega-3s include flaxseeds, chia seeds, walnuts, and soybeans. However, the biological availability of these fatty acids from plant based sources is limited. Because of this it is recommended to include animal and plant based sources of EPA and DHA. Additionally fortified foods such as eggs, milk, and yogurt can also provide the needed omega-3s. Oils such as canola oil, soybean and walnut oil are good sources as well. For those who do not consume fish, algae oil is a good vegetarian alternative.   Folate, B6 and B12 The best sources of folate, B6 and B12 include a wide variety of animal and plant based foods. Things such as beef liver, spinach, black-eyes peas and fortified cereals are good choices. Chickpeas, salmon, potatoes, and bananas are good sources of B6. Good sources of B12 include sardines, trout, salmon, beef, tuna, milk, yogurt, eggs, chicken, turkey, and fortified cereals. A great vegetarian alternative is nutritional yeast.   Vitamin C and E The best sources of vitamin C includes  oranges, strawberries, bell peppers, broccoli, and tomatoes. You can get plenty of vitamin E from sunflower seeds, almonds, peanuts, wheat germ oil, sweet peppers, spinach, beet greens and butternut squash.   Phytonutrients And finally, as far as the phytonutrients are concerned, the best sources are leafy green, tomatoes, citrus fruit, garlic, onions, broccoli, cabbage, berries, and green tea.   The Key Takeaway Exposure to air pollution, especially fine particulate matter, is nearly impossible to avoid. It is truly one of the most under appreciate sources of a myriad of health concerns. This includes a long list of chronic health problems, which are increasingly becoming a leading cause of death.  Long-term exposure to air pollution causes inflammation and oxidative damage to a number of different tissues in our bodies. As if that is not enough, all the highly processed foods that are a regular part of our diets, is another source of chronic inflammation. The bottom line is that this makes us more susceptible to chronic diseases and early death. Interestingly enough, the best way to mitigate all of this is simply through a healthy diet with a wide variety of nuts, fruits, fresh vegetables, whole grains, legumes and lean meat. All the processed foods, restaurant food and fast foods we consume may be somewhat more convenient, but we are literally eating ourselves to death. As it turns out, the best diet for us is not only healthier but it is also sustainable. Truthfully, we should have stayed with the more basic diet of whole foods that used to be the norm. As the old saying goes, if it ain’t broke, don’t fix it. This is your host Patrick signing off. Always remember to live sustainably because this is how we build a better future.

Adventures in Sustainable Living Podcast Episode 235 The Dangers of Microplastics and How to Avoid Them   There is so much talk these days about going plastic free. Plastics are everywhere and in every part of our lives. It is nearly impossible to get through an entire day without utilizing something made of plastic. But the challenge we now have is that plastic is becoming the bane of our existence.Because plastic production continues to increase and degradation is long-term, microplastics are virtually everywhere. Furthermore, no one really knows the long-term health affects of exposure because this is a relatively new health concern.  One thing is for certain, microplastics are not going away any time soon. Our only option may be to limit exposure. So join me for E235 The Dangers of Microplastics and How to Avoid Them Welcome back everyone to the Adventures in Sustainable Living Podcast. This is your host Patrick and this is E235 The Dangers of Microplastics and How to Avoid Them In this episode I want to first discuss the source of microplastics, then follow that with the potential health concerns of exposure. Finally I want to finish up with how we can avoid them as well as what we all can do to reduce the prevalence of microplastics. But before we get started let’s start with the good news story of the week. Good News Story of the Week This week’s story is about sea turtles  and CT scans. Every year numerous sea turtles are struck by boats producing significant injuries. Such was the case when a 302 pound loggerhead sea turtle was hit by a boat and taken to a veterinary hospital in Florida. The veterinarians needed to access her injuries by performing a CT scan. But, their machines was too small for this massive turtle. The team from the Loggerhead Marinelife Center then took the turtle to Palm Beach Equine Center in Wellington.  They gained permission to use the horse CT scanner to further examine the turtle. But they also found she was carrying a clutch of eggs. CT scans for turtles suffering from boat related injuries is a recent veterinary innovation. The Royal Veterinary College (RVC) London helped pioneer the process under the direction of a Floridian student who was interested in using CT scans for diagnoses. CT scans of injured sea turtles is now a common occurrence. And in the case of the loggerhead, it helps to return some of the them to their natural habitat in order to protect this threatened species. And now let’s move on to this week’s episode. Micro-plastics The development of plastics began with natural materials and exhibited plastic properties. The first synthetic plastic was invented by a Belgian chemist Leo Baekeland in 1907. The product was called Bakelite and was literally a game changer due to its heat-resistant properties, electrical non-conductivity, and ability to be shaped into almost anything, making it incredibly popular through World War II. The very quick rise in the popularity of plastics is due to all of the advantages of using this material. Pros:    Durability and Versatility: Plastics are durable and can be molded into a wide variety of shapes and sizes, making them suitable for numerous applications from packaging to construction materials.    Cost-Effectiveness: Plastics are relatively inexpensive to produce and can be manufactured in large quantities, making them an affordable option for businesses and consumers.    Preservation: Plastic packaging helps preserve products for longer periods, reducing waste and extending the shelf life of food and other items.    Health and Safety: Plastics are used in medical equipment and packaging due to their ability to maintain sterility and protect against contamination.    Resource Efficiency: Lightweight plastics reduce transportation costs and fuel consumption, contributing to resource efficiency.   Cons:    Environmental Impact: Plastics are non-biodegradable and can persist in the environment for hundreds of years.    Health Risks: Certain plastics can release harmful chemicals like BPA and phthalates, which may have negative health effects on humans.    Recycling Challenges: While recycling is promoted, the reality is that a tremendous amount of  plastic waste ends up in landfills or the ocean. Recycling rates are often low. Additionally, the melting point of many plastics are extremely variable making it difficult to mass recycle different plastics at the same time.    Resource Depletion: The production of plastics relies heavily on non-renewable resources like oil and gas, contributing to resource depletion and environmental degradation.    Toxicity: The chemicals used in the production of plastics can be toxic and pose risks to human health and the environment.   Now I am sure there are numerous other pros and cons to plastics. However, even the points listed above highlights the complex nature of the issues with plastics in that we need to balance their utility and benefits against the environmental and health concerns.   Why Should We Be Concerned? The question of course is why should we be concerned. Globally we produce 450 million metric tons of plastic annually and production is expected to triple by 2060 to potentially 1 billion metric tons annually. The true long lasting problem with plastics is that they never truly go away.  Degradation time depends on the type of plastic. Some plastic bags break down in 10 years. Other high density plastics take hundreds of years to break down. Plastics progressively break down into smaller and smaller particles and eventually degrade into what is called microplastics. The term "microplastics" was first used in current scientific literature around 20 years ago.  Since then, extensive research has been conducted to understand the sources, distribution, and impacts of microplastics in the environment and human health. Microplastics are extremely common and pervasive in the environment. They are also found in various forms, including fragments, fibers, films, and foams, and can be as small as 1 nanometer to 5 millimeters in size. These plastic particles are present in water, soil, air, and even in food products such as seafood, land based meat products, and plant-based proteins. Studies indicate that 10 to 40 million metric tons of microplastics are released into the environment annually, and this number could double by 2040. Microplastics have been detected in numerous food items, including fruits, vegetables, plastic water bottles, and household dust. Additionally, they have been found in almost every part of the human body, including the brain, reproductive organs, and other vital organs. Research has shown that microplastics are more prevalent in highly-processed food products compared to minimally-processed ones, with an average of 74 ± 220 particles per serving in commonly-consumed protein products in the United States. This highlights the widespread presence and potential for human exposure to microplastics through dietary sources. The presence of microplastics in the environment and in human bodies raises concerns about their potential health impacts, although the full extent of these effects is still being studied.   Sources of Microplastics Although microplastics come from several different sources, the two largest sources are from car tires and synthetic clothing such as polyester. Car tires produce about 28% and synthetic clothing makes up about 35% of microplastics in the environment. As far as the ocean environment is concerned, those two sources make up about one third microplastics seen. The remaining two thirds comes from the degradation of large plastic objects such as water bottles and plastic bags. A study published by the International Union for Conservation of Nature describes the high prevalence of synthetic textiles in homes as the primary source of microplastics in human lungs and digestive systems as a result of inhalation and ingestion. Additional sources of microplastics are cosmetic products, tooth paste, paint, and plastic wrapping and packaging products.   Where are microplastics found? With the amount of plastic pollution already present in our environment, coupled with increased production, it is no surprise that microplastics can be found nearly everywhere. The level of contamination is on a global scale. Microplastics have been found in bottle water, tap water, oceans, lakes, rivers and even in rain water. Plastic particles can be found in urban dust and throughout our homes. Our food supply is completely contaminated including seafood, table salt, fruits, vegetables and even honey. Microplastics have also be found in human blood, in our lungs, in breast milk and even fecal material. We are commonly exposed to microplastics through inhalation of airborne particles, consumption of fish and seafood, drinking water, using plastic wear, and through the consumption of packaged  and processed foods. Plastic particles are so pervasive in the environment it is impossible to completely avoid exposure.   Why are microplastics dangerous? With all of this constant exposure you have to question whether or not this is dangerous. As it turns out, there are concerns with microplastics on multiple levels. Exposure can lead to a variety of health concerns humans. These include chronic inflammation, lipid metabolism disturbances, neurotoxicity, DNA damage, organ dysfunction, metabolic disorders, immune dysfunction, anemia, infertility, brain damage, kidney and liver damage as well as multiple other problems. Since microplastics are almost impossible to clean up, they also cause persistent environmental damage. They can disrupt food chains and soil fertility. Ingestion by wildlife, and even plankton, can cause starvation and various toxicities. The reason for this concern is that microplastics can contain a variety of toxins such as heavy metals, aromatic hydrocarbons, PCBs, pesticides, BPAs, phthalates, and a long list of forever chemicals. All of these substances have been linked to a whole laundry list of detrimental health affects. In summary, research has shown that exposure to microplastics poses significant health risks. However,  further research is needed to understand the cellular and molecular mechanisms of microplastic toxicity and related pathologies and disease processes.   How to Avoid Microplastics The challenge for us is that since microplastics are so pervasive in the environment it is impossible for any of us to completely avoid exposure. However, there are multiple ways in which you can limit your contact. For example: -Drink filtered water by using carbon filtration, reverse osmosis, or some other form of microscopic filtration. Avoid bottled water altogether. Several studies have shown much higher levels of microplastics in bottled water relative to tap water. -Avoid single use plastics such as plastic bags, straws, bottled water and disposable utensils. -Choose natural fibers for your clothing such as cotton or wool as opposed to synthetic fibers. Avoid things such as polyester. -Avoid products with micro-beads. Personal care products often contain trillions of micro-beads. Look for ingredients such as polyethylene (PE), polymathy methacrylate (PMMA), nylon, polyethylene tera phthalate (PET), polypropylene (PP). -Use the Beat the Microbead app to scan a products barcode to see if it contains micro-beads -Eat whole, unpackaged foods -Avoid heating foods in plastic containers due to potential transfer of both chemicals and plastic material.  -Clean with reusable cloths instead of synthetic sponges   Other strategies to help with plastic pollution Fortunately there are other strategies to can help with our pervasive plastic pollution. All of us can support bans on micro-beads and single use plastics. We can support companies using biodegradable packaging and sustainable materials. We can also support plastic free initiatives, educate others on the issue to simply drive awareness.   Conclusion Hopefully this episode has made you aware of a relatively little known form of pollution called micro-plastics. These plastic particles are so pervasive in our environment that they are impossible to avoid. However, there are numerous strategies that we can use to limit our exposure. The takeaway message is that micro-plastics are a serious environmental and health concern. But we are not powerless against this type of pollution. Like so many other things in our world today, we have to be informed, change our own personal habits and support and promote systemic changes. You may think with all the challenges we have in our world today that nothing you do will make a difference. However, every choice we make matters because it’s the first step that starts a much bigger cultural shift. We might start small but we have to think big. Changing yourself is just the first step in facing the challenges in our modern world. Humanity may have screwed up this world but we also have the power to fix it. It all starts with one simple choice.    

Adventures in Sustainable Living Podcast Episode 229 Nine Flavors You Should Never Pour Down the Drain   An amazing thing happens when you truly focus on zero food waste. Creativity and ingenuity takes over when you focus on using every little thing.  You start making new dishes, trying new sauces and creating flavors you never thought possible. It is unfortunate that more often than not we throw away certain food items as a matter of habit, never realizing we may have been able to repurpose it into something else. By doing so, we are not only missing out on flavorful dishes we are also just being wasteful. If you want to learn a few tips on how to stretch your budget, and get a little more creative in your kitchen, then listen to this episode on Nine Flavors You Should Never Pour Down the Drain Welcome back everyone to the Adventures in Sustainable Living Podcast. This is your host Patrick and this is E229 Nine Flavors You Should Never Pour Down the Drain. By now you all know how I love to talk about all the things we throw away and how much waste we produce. Well, this episode is going to focus on something a little bit different. What I want to do is give you some tips on how to repurpose some unlikely kitchen leftovers that are often discarded without any thought.   Good News Story of the Week But before we do that, let’s talk about the good news story of the week. One other thing I like to talk about a lot is how much food waste there is in the world in the face of widespread world hunger. Well, the well known motivational speaker, Tony Robbins, is working to help solve that problem. Robbins just recently celebrated providing his one-billionth meal to America through his Feeding America initiative. He decided to take that a step further with his 100 Billion Meals Challenge. His aim is to stem global hunger by uniting non-profits, philanthropists, and influential businesses to provide meals for people in countries around the world. The Robbins organization have already secured commitments that will make the first 30 billions meals a reality. For Robbins, food insecurity is a personal experience because that is what he knew when he was younger. Consequently, he understands the profound impact of a simple act of kindness. David Beasley, the former Governor of the World Food Program, speared headed the effort for the Robbins organization to win the Nobel Peace Prize. I wonder some times what the world would be like if every government pitched in to accomplish the same sort of thing that Robbins has done. So, this weeks round of applause goes to the Robbins organization for their efforts to end world hunger.   And now let’s proceed with this week’s episode. You know after all the years I’ve lived off grid and focused on living sustainably I am still learning things. In fact, sometimes I kick myself when I realize after years of doing something the same way, I could have done it differently and saved myself time, money, and resources. Just the other day I was visiting with our newest neighbors that live across the valley from us. They bought their property and have been living off grid for about three years. We were having this long discussion about all the things we have changed as we gained more experience living off grid. We try certain things and it works for awhile. Then we learn something new or find a better piece of equipment. Then we kick ourselves because we should have been doing it the new way all along. There is definitely a learning curve. But as I’ve always said, the longer you live off grid the more you become friends with creativity and ingenuity. But in many respects, it is sort of the same process even if you live in the city or in a suburban area. If you are making your best effect to live sustainably and minimize your use of resources it can sometimes feel as if your life is constantly in a state of transition. Sometimes it a matter of getting rid of old habits which have a tendency to die hard. But I also know old habits die easier if you keep an open mind about continuously learning to improve your lifestyle, especially when it comes to all the things we throw away. And speaking of throwing things away, over the past one to two months I have truly started to focus on zero food waste. This may sound a little odd, but I started thinking about how much food we waste after we got a new refrigerator. You see, when I first installed the solar array I focused a great deal of attention on being as efficient as possible. I purchased a chest style freezer and refrigerator. We had this same refrigerator for years and it was extremely efficient. However, the biggest challenge was the organization. Most of the food was stored in stable bins making it difficult to see and remember exactly what was there. Consequently, things were often forgotten, especially left overs, and would end up going to waste. But the new fridge was a standard upright. Now it is easy to see exactly what is there. At any rate, with this new fridge I was determined to reduce our food waste to zero. Now I save everything and make sure it gets used in a timely manner. That whole thought process was the inspiration for this episode. Since I cook a lot, I started thinking about the various things we typically throw away that could actually be repurposed.   1) Potato water Potato water, the liquid left over from boiling potatoes, can be used in several ways beyond cooking the potatoes.  It can be used to thicken sauces and soups, which will add a creamy consistency without the need for additional thickeners such as flour or cornstarch. It can also be used as a substituted for milk in bread recipes, which will enhance the moisture and flavor. If you are making sourdough bread, the potato water can be used as a substitute for some of the water typically used in the recipe. Potato water can also be used to make a gravy by mixing it with meat juices and the left over seasonings. It can also be used to start a vegetable broth which can then be used in soups. Outside of the kitchen, after the potato water is cooled it can serve as a natural fertilizer for plants by simply pouring it onto the soil. I would avoid this if the water has been salted. If you have a large quantity of potato water, you can store it in the refrigerator for one to two days. It can also be frozen in jars or ice cube trays.   2) Bean Broth Bean broth is the left over water after cooking dried beans. Just like potato water, this broth has several uses. Depending on how you cook your beans, this broth is one of the tastiest ingredients in the kitchen that costs you almost nothing. It can add a lot of additional flavor and texture to other dishes with little to no effort. But, how you use the broth depends on how you cook your beans, salted or unsalted. First off, you can use it to cook more beans or to cook a different kind of bean. Additionally it could be used to cook lentils, rice, quinoa or even pasta.  If you are cooking beans to go into a soup or stew, save the broth as the soup base. If not then save it until the next time you make chili or minestrone. Use the broth instead of adding additional stock. If you don’t salt your beans, you still have multiple options. Dilute it and use it to water plants or feed your compost pile. The unseasoned broth can also be used to replace some of the water content in quick breads, sourdough or other baked goods. It can also be used as a binder when making sausage or meatloaf. Replace each egg with 3 tablespoons of bean broth to give your finished product a nice rounded flavor.  Seasoned bean broth can also be sipped from a mug as a vegetarian alternative to bone broth. Whether it is salted or not, bean broth freezes well for up to six months. Pour it into pint or cup sized containers and save it for soup stock.   3) Pan Drippings from cooking meat Pan drippings from cooking meat is also an all-too-often overlooked flavor powerhouse. Most people discard this liquid when it is packed with juices, fat, seasonings and umami which can give your dishes a boost of flavor. If you have ever roasted a chicken, sear a steak, or cooked any other kind of meat, the drippings is the liquid that accumulates in the bottom of the pan. Whatever you do, don’t throw away this concentrated meaty essence that can be used to make a gravy or even drizzle over some vegetables. Once your meat is cooked, use a splash of wine, broth, or water to deglaze the pan and loosen up those nice brown bits stuck to the bottom. This stuff contains natural sugars, amino acids and proteins from the meat that give it an incredible flavor. This is the base for your sauce. Add some herbs, garlic, butter, or maybe even a bit of cream and simmer slowly into a sauce. I think you will be surprised at how this will add some complexity to your cooking without requiring any fancy ingredients. Pan drippings can also be used to sauté vegetables or add flavor to rice or mashed potatoes. Best of all, these drippings can be used to add a fresh flavor to your left overs and give them an entirely new life.  They also store well in the fridge and can be frozen for several months.   4) Vegetable Cooking Water Left over water from cooking vegetables is packed with nutrients and can be repurposed in several ways. Using it to cook pasta, rice, or adding it to soups will give these dishes extra flavor and nutrients. This water can also be reduced to make a sauce. If you have a lot of extra it stores well in either the refrigerator or freezer. If all else fails and you are short on time, then use it to water the garden.   5) Pasta Water Pasta water is also something you should never through away. It is often referred to as “liquid gold.” It can be used to enhance the flavor of sauces. Use it to replace some of the water content in bread recipes. It can be used to cook rice or other grains. Use it to make minestrone or other soups. Add it to water that is used to soak beans. Unsalted, cooled pasta water is also great for watering house plants as well as the garden.   6) Left Over Brines Left over brines are just another thing that often gets thrown out because most people do not realize the potential uses. Most of us have several brines in our refrigerator. Any commercial pickled product such as cucumbers, jalapeños, cherry peppers, roasted red peppers, and olives are floating in a brine. This is often a combination of vinegar, salt and sugar. Any of these brines can be mixed with a little olive oil and used as a base for salad dressing. You can even add a little honey and hot mustard for some extra flavor. A very simple thing to do is cut vegetables into smaller pieces and place them directly into the brine making sure they are completely submerged. Refrigerate for about a week and you have a very tasty, healthy snack. Whenever I do this, I add a little crushed red pepper for an extra punch. These brines can also be used to marinade meat. Just place a cut of raw meat in the brine in the morning. By that evening it will be ready to cook. And speaking or brines, I just took a jar of pickled, spicy green beans out of the cellar. After eating those, I am going to save the brine and throw in some carrots.   7) Leftover Whey Left over whey can be used in much the same way as buttermilk and contains about the same level of acidity.  Whey is the liquid that is left over when you strain yogurt or certain types of homemade cheese in order to make them thicker. Use equal amounts of whey as you would buttermilk. It can be added to make pancakes, bread, soup, or even added to a pot of beans for a little tangy flavor.   8) Leftover Oils If you enjoy anchovies, marinated cheese, sun-dried tomatoes, or cured olives, you are going to have leftover oils. All of these oils are great for making salad dressings. You can also combine them with vinegar or leftover pickle juice for a little extra flavor.   9) Sourdough discard And finally my favorite, sourdough discard. When I first started making sourdough I followed the recipe to the letter and that included throwing out the discard. Sourdough discard is the portion of your starter that is removed during feeding. Now there are several valid reasons for doing this but doing this a few times I decided it was an incredible waste. Surely I could add this to a number of things to improve the flavor.  Turns out I was right and you can find plenty of recipes that include sourdough discard. The easiest thing to do is add this discard to pancakes, waffles, cookies, muffins, pizza dough, crackers, English muffins, brownies and buns. You can even add it to granola as a binding agent and reduce the need for sweeteners. As I shared with you earlier, we decided to upgrade our refrigerator a couple of months ago. This was when I zeroed in on our own food waste, which was never really out of control anyway. But every little thing makes a difference. But since I cook a lot, I commonly have left over juices, brines, and broths that can be repurposed. One thing that I have noticed. What I cook seems to be more focused on what is available in the fridge as opposed to what I might want at any given time. I also have to be very careful of the leftovers I produce. Consequently, I cook in much smaller portions. But since I try to use every little thing, at the end of the day I have found that I am actually cooking less. An additional benefit is that I am making much fewer trips to the supermarket which means I am saving money. Well folks I think that is about it for this week. I certainly hope you have found this episode to be helpful. I also hope you will join me again next week. Until then, this is your host Patrick signing off. Always remember to live sustainably because this is how we build a better future.  

Adventures in Sustainable Living Podcast Episode 228 Optimistic Futurism for the Environment   The challenges we face in our world today are truly unnerving. All we hear about is one bad news story after another. Big governments and big business are still arguing about climate change instead of focusing on actions needed  to build a greener future. All the while, the average person sits back day to day and feels as if our future is uncertain and is completely out of our control. Younger generations in our society also feel the pressure of an unknown future and even experience a certain level of anxiety because they are unsure of what tomorrow will bring. While there may be reason for feeling this way, I want to present a different option, and that is optimistic futurism. So, join me for episode 228. Welcome back everyone to the Adventures in Sustainable Living podcast. This is your host Patrick and this is E228 Optimistic Futurism for the Environment. Despite all the bad news that we hear today, what I want to accomplish in this episode is to give you a new, improved way to look at our future, and it is called optimistic futurism. But before we do that, let’s talk about the good news story of the week. This story comes out of England and is more of an inspiration that it is directly related to good news. A 49 year old Paralympic gold medalist has become the first blind woman to swim across the English Channel. She completely the swim in 12 hours and 14 minutes. Melanie Barrett was born with scarred eyes after her mother contracted congenital toxoplasmosis during pregnancy. She has grown up virtually blind as she is only able to see bright colors and shapes. She first began swimming with the British Blind Sport charity. So far she has won two gold medals, two silver, and a bronze at the 1996 Atlanta and 2000 Sydney Paralympics. Melanie says, “Life is incredibly difficult being blind, and it’s very limiting, but sport and open-water swimming have given me a newfound confidence and made me proud of who I am. My husband and two boys always know I love to push myself and that I always need something to work towards, and I hope I’ve inspired others to do the same.” And just when we think our lives are difficult, we meet someone else that has surpassed everything we thought we could do. Alright, let’s move on to this week’s episode. More than likely there are a considerable number of us that are not exactly feeling optimistic about the future of humanity. And sadly there is good reason to feel that way.  With all the bad news we hear these days it is difficult to have a positive frame of mind. It is easier than ever to slip into dystopian thinking which envisions a future society or world where conditions are extremely bad and maybe characterized by human misery. In contrast, optimistic futurism is a perspective that focuses on identifying and shaping positive outcomes for the future by analyzing both positive and negative scenarios. So, allow me to ask a simple question because it’s something you really need to think about. What do you think the world will be like in 50 years, better or worse for both humanity and the environment? Your answer to that question reveals your personal perspective about our future, either positive or negative. Now, what we already know is that climate change has already begun. There is plenty of science that stands behind the fact that, no matter what we do at this point, climate change will worsen before it gets better. The mitigation of those changes is not something that will be appreciated by anyone that is alive today. That said, I truly believe that the future of this planet has not yet been decided. But I also believe that we are past the point of easy. We are going to have to make some hard choices. Climate change happens more on a geologic scale. We have been altering our climate for a couple of hundred years and it is going to take longer than that is we are going to reverse those changes if we take steps in the right direction. But, that being said, we have to begin with the end in mind. After all that sort of an approach tends to be more optimistic. Allow me to explain. To begin with the end in mind means we have to start with a clear understanding of our destination, and this stands to reason with anything we do in life. In this case we are literally focusing on the future of humanity, which of course is a brighter, greener future for us and this planet. But in order to focus on our destination we have to have a clear understanding of where we are now so that the steps we take are always in the right direction. In this case we are talking about reversing the effects of all the ways in which we have altered the planet. When you think this way, you realize that what you do now will affect your quality of life 5 years from now. Knowing that causes you focus on what is deeply important to you. If you keep that picture in mind, you manage yourself each day so that you do what really matters most. But to look at that from the big picture, that means a greatly improved future for humanity. But we have to focus. A good example, or at least a comparison of this way of thinking, is when I was going through my educational process. This took me about 10 years to complete. It was a very step wise process. It completely dominated my life. Every thing I did, every decision I made affected whatever I did in the months to come and eventually lead up to my graduation with a doctorate. But I had to think and plan carefully and I had to think about every single decision. Several years ago, very early on when I was working on this podcast, I asked myself the question if there was anything I could do that had zero impact on the environment or this planet. Turns out the answer to that question is no. Everything we do, every choice we make has some sort of impact. So, imagine a world in which everyone every day focused on the fact that our world is in trouble and we have to do something about it. But, everything we do has an impact. So, we have to choose wisely. But it was much the same when I was getting my education.  Everything I did affected everything else so I had to choose wisely. But if everyone thought that way, they would buy this instead of that. They would eat this instead of that. Imagine what a difference that would make. With that in mind, I will ask this question again. What do you think the world will be like in 50 years, better or worse for both humanity and the environment? Better yet, from the perspective of optimistic futurism, what do you think the world COULD be like in 50 years. There are two ways to think about this, dystopian or optimistic futurism, and in particular optimistic futurism for the environment. But regardless of what you think the world could be like in 50 years, in order to guarantee a brighter future for all of us we have to take responsibility for ourselves and our choices because everything we do affects everything else.  For example, our advances in technology have indeed changed the course of history for humanity. We have experienced vast improvements in our standard of living, we have a stronger economy, we have improved healthy care and more efficient means of transportation.  However, there is a different side to this. It is also this technology and how we have used it that has resulted in a lot of the environmental changes that we see today. Consequently, it is easy to blame technology for our societal problems instead of taking responsibility for how we chose to use that technology. The flip side of that coin is that humanity also tends to view our current global issues in a cavalier manner. Most of us still think we can solve our problems with money and technology. But this is just another version of not taking responsibility for the choices that got us where we are today.  But, I have a tendency to be an optimist. I truly believe that our future has not yet been decided. The true power behind being optimistic is that it motivates us to focus on the best path to achieve the best possible outcome. Think of it this way: Climate change is real. At the end of the day, that’s not good. We have known about this for over 100 years and we have done nothing about it. Despite that fact, a more positive way to think about our current situation is that innovation is also very real. For example: Breakthroughs in renewable energy are completely transforming sustainable power generation. For instance, solar energy innovations are making it possible to produce more power from the sun, with efficiency upgrades and design shifts leading to significant cost reductions. Solar power is now cheaper than oil and gas in most scenarios, and investment in renewables is set to double the investments made in fossil fuels this year. In wind energy, floating offshore wind turbines are being developed to increase energy production efficiency by harnessing stronger and more consistent winds typically found further offshore. Additionally, hybrid solutions combining solar panels with vertical-axis wind turbines are being designed specifically for urban rooftops, capable of generating 40% more energy than stand alone solar panels. Other notable breakthroughs include the development of solar windows by Next Energy Technologies, which coats glass with organic materials to generate energy from the sun while maintaining transparency. These innovations not only enhance energy efficiency but also drive significant environmental and economic benefits, contributing to a sustainable and carbon-free future. Moreover, breakthroughs in green hydrogen and energy storage are also playing a crucial role in the transition to renewable energy. For example, researchers are exploring ways to capture and store solar energy for up to eighteen years, releasing it when needed. Although we already have the technology to run the entire planet off of renewable energy these advancements push that time of transition even closer. While the use of fossil fuels has truly become that bane of our existence, advances in technology are changing that scenario. So, as you can see there are plenty of reasons to focus on the positive things our future could bring. Doomsday futurism only focuses on negative outcomes without seeking any way to mitigate them. But optimistic futurist want to face those challenges and find solutions and opportunities. They believe in the power of human effort to alter the conditions of our world for the better and strive to create a radially different future. In my opinion, hope fuels action. Despair does not. We should be focusing on what COULD go right. Instead of living in despair we need to embrace innovation and imagination and then take action.    So, let’s look at some other positive things. We already know that our agricultural practices are by far one of the worst ways in which we are altering the planet. Furthermore, the United Nations Agricultural Program states that we are going to have to produce 70% more food by the year 2050 in order the feed the entire planet. Now, if you want to focus on the negative you would ask how can we possibly do that and still have a planet left to live on. But if you want to be the optimist then you focus on innovations in farming practices that would make that all possible. For example, vertical farming. This is a farming practice that grows crops vertically in horizontally stacked layers, often indoors in controlled environments such as warehouses. This method of farming maximizes space efficiency, significantly reducing the land use required for traditional farming. It is essentially controlled-environment agriculture, which allows for precise regulation of temperature, humidity, and light, creating a stable and predictable growing environment year-round.  Vertical farming often employs soilless farming techniques such as hydroponics, aquaponics, and aeroponics, and uses specialized LED lights to optimize plant growth. This approach can result in over 10 times the crop yield compared to traditional farming methods. Vertical farming also promotes sustainable practices. It minimizes food waste, uses significantly less water than conventional farming, maximizes the use of local resources and is less susceptible to local weather conditions and climate changes. The flexibility of this type of farming enables farms to be location close to consumers, reducing the need for long-distance transportation. So, I will ask the question again. What do you think the world will be like in 50 years? What do you think the world could be like in 50 years? But this concept of optimistic futurism is not about predicting a better future but actively working towards it. It involves designing for the future, focusing on positive and practical future outcomes. It is not naive but grounded in possibility. It is a concept that combines foresight with proactive action to shape a better future while emphasizing the potential for positive change through human effort and innovation. Granted, humanity has not been the best at managing our resources. Consequently, our planet is truly in trouble at this point. But we cannot be naive and ignore the problem any longer. Human innovation is truly powerful and that is evident from what we have accomplished for ourselves. But, from this point forward we truly need to choose carefully because everything we do affects everything else. But pessimism lead to apathy. Optimism leads to engagement. We do not have to invent the next solar panel. Changing things is simply a matter of one small action at a time because that is what supports a bigger shift. So, what do you think the world is going to be like in 50 years? Regardless, we have the power to shape our own future through proactive actions and innovation. I would like to close this episode with a quote that is attributed to management consultant Peter Drucker, “The best way to predict the future is to create it.” So, let’s get busy creating a future that is worth living in. This is your host Patrick signing off. Until next week, always remember to live sustainably because this is how we build a better future.

Certainly we all remember the time in our lives when we were kids and told our parents how we couldn’t wait until we were all grown up. We thought all about being independent, making our own decisions, going where we wanted when we wanted. We just couldn’t wait to be independent, self reliant, and make our own decisions. But at that time we were not old enough to even know what we didn’t know. And once we were “all grown up” it doesn’t take long to realize it’s not exactly all it’s cra...