Almonds, Avocados to Eggs, Cheese, and Beef: The Water Footprint of Our Food Choices

If you’ve ever listened to KQED (the local NPR channel) in the Bay Area, you can probably regurgitate these lines in your sleep: “Support for KQED comes from the Almond Board of California. The water needs of almond trees are not unique among trees, and almond growers are committed to innovation and water efficiency. More at almondsustainability.org." This defense is fueled by mounting pressure on almond growers about how much water almonds take up in the drought-ridden California, the producer of 80% of the world's almonds, over half of which are exported abroad. 

Almond farmers aren't the only ones feeling the heat of the scorching Sun, literally and metaphorically. There's an official drought State of Emergency -- mandatory water restrictions imposed on residents, businesses, and farms for the first time ever to reduce usage by 25%. Ban on watering of ornamental grass on public street medians. Drought-tolerant landscaping of lawns to conserve water. Scientific innovation. Frenzy among residents for two-minute showers. Pleas to God, praying for rain. Believing in America’s greatness in overcoming just about anything...

State officials say the 25% cut in usage amounts to roughly 1.5 million acre-feet of water (an acre foot of water equals about 325,000 gallons) over the next nine months. That amounts to saving 487.5 billion gallons of water over 9 months. Let's commit this number to memory for now.

Wherever we hear of water in relation to food production, it all comes down to drip irrigation over sprinklers over the traditional flood irrigation. Avocados, almonds, and asparagus are usually the bad guys over everything else. At the face value, this perception is not incorrect. Seeing is believing. Crop agriculture consumes water overtly. We see it. We measure it. We blame it. That's where we instinctually look to conserve it. But by conserving water in irrigation alone, we would be saving a few drops from what is already a trickle in our water footprint!

A water footprint measures the volume of water consumed, evaporated, and polluted to produce a product from its raw ingredients. The Water Footprint Network calculates water footprint as a sum total of three categories of water: blue (the amount of surface and ground water used directly or evaporated), green (the amount of rainwater used directly or evaporated), and grey (the amount of freshwater required to mix and dilute pollutants enough to maintain a certain standard of water quality, e.g. the US Clean Water Act).

This infographic published by National Geographic a few years ago reveals that animal products take up the lion’s share of water in food production. The particular order of most to least thirsty foods is beef (1800+ gallons for 1 pound!), sausage (1,382), pork (756), processed cheese (589), chicken (469), eggs (400), fresh cheese (371), followed by most other fruits and vegetables, including avocados (154 gal/lb). 1 pound of almonds does take up 2000 gallons of water but while 4 hamburgers (a total of 1 pound of beef) will feed a family of 4 for just one meal, that family won't consume 1 pound of almonds in one sitting. And certainly not in meal after meal. Woah.

Here is a more detailed insight into the amount of H2O embedded in our everyday life. Several other reputed sources have their own insights -- TreeHugger, HuffPo, LATimes, The Guardian, Water Footprint Network's product gallery -- and they unanimously illustrate just how water-intensive meat, dairy, and poultry production is. With meat-consumption ever increasing, per What the World Eats, the global water crises doesn't seem to be getting any significant respite anytime soon.

But why would animal agriculture be an insatiable water hog? Well, let’s try to rationalize with logic and science. The animals that we raise for food are living beings just like us. They drink water, eat food, pee and poop, breathe and fart and do everything else. (They feel as well, just like our pet dogs and cats, but that’s a story for another time.) Out in the Nature, they bathe and have sex too. But cattle and poultry is typically denied those primal needs. In contrast to plants that only 'drink' water and make up for it by inhaling carbon dioxide and breathing out oxygen, these animals consume way more water and exhale CO2 and methane (more on that in a follow-up post) instead of oxygen.

A male steer is typically raised for 2 years before being slaughtered for the various meats. For those two years, it has to be fed grain or grass (that uses water to be cultivated, irrigated, harvested, transported), drinks hundreds of gallons of water, and takes up hundreds more for its waste to be cleaned up. Add all that up and that number is north of 1,800 gallons of water for one pound of beef. For one hamburger, it's 450 gallons. That's an equivalent of showering for 45 days! And we think we'd conserve water by taking 2 minute showers but never looking at our plates to determine just how much worse we are making the drought with every meal we eat.

Unfortunately, there's even more hidden water in animal agriculture. Think of the power needed to keep the giant cattle ranches and animal farms operational. They are not solar powered, in case you were wondering =). The coal and gas needed to generate electricity for these facilities uses water to be dug up or fracked from the earth and converted to energy from the crude materials. Given the current demand for meat, all factory farms have to be entirely mechanized for them to be profitable. That machinery is power hungry too. It also needs to be washed and treated periodically to get rid of all the blood, skin, flesh, and filth. So, more meat production equals more avenues for water usage.

The filth from these farms and the animal carcasses themselves are transported to faraway landfills to be disposed off, requiring more fuel and infrastructure. The massive amounts of urine and fecal matter need appropriate disposal too -- in the US alone, 7 million pounds of animal excrement is produced from the factory farms every minute. Did your jaw drop yet? Checkout the infographic by Cowspiracy to come face to face with the real gruesomeness behind our meat-loving culture. And there would be still more to be enlightened about.

No wonder the entire factory farming practice is extremely prone to disease and infection, given the nature of the work and the crowded and dingy conditions in which the animals are bred and kept for the business to be profitable. The entire ecosystem is propped up by massive doses of antibiotics that are added to animal feeds. Manufacturing these bacteria decimators takes up resources too, water being the foremost of them. Then, the waste water generated from these farms has to be ridded, once again, of these same antibiotics before it can be reused. Waste water treatment is incredibly energy-hungry.

So this raises the impending, yet much-dreaded, question -- how much water would we save by switching to a plant-based diet? Turns out we would be saving 1,100 gallons of water per day. The meat and dairy industries use one-third of the earth's fresh water resources. Domestic use of water is 5%; animal agriculture takes up 55%. It only takes some wisdom and resolve to replace one hamburger with a veggie burger but what would we replace 450 gallons of fresh water with? Without water, life itself would not exist.

With the 38.8 million people of California eating vegan just 1 day a week, we'd be saving 38.8 million x 1,100 gallons = 42.68 billion gallons of water a week. Over nine months, that is 42.68 x 4 x 9 = 1,536.5 billion gallons of water. That is more than one-third of the 487.5 billion gallons the state hopes to save with its extreme drought management measures. Again, this is the saving from choosing to eat plants over animal products just 1 out of 7 days a week. This choice, by the way, is healthy too. Even if praying to God has been your way of helping the drought so far, well, God only helps those who help themselves...

Further, even if drought and sustainability aren't your primary concerns, it's worth looking at how our food choices fit in the socio-economic model of today's world. Per UN Water, 85% of the world's population lives in the driest half of the planet and 783 million people do not have access to clean water. On the contrary, an average American lifestyle is kept afloat by 2,000 gallons of H2O a day -- twice the global average. Sounds like being in denial of the consequences of our obsession with meat and cheese is bearing a heavy burden on our core ethics and responsibility as a global citizen beyond any reasonable doubt. 

Finally, on the topic of veganism, or even vegetarianism, many people simply shrug and state "eating meat is my personal choice" or simply proclaim themselves as "proud meat eaters." Knowing what you know now, is it really a 'personal' choice? And are you still 'proud' of it? =)

May we be wiser and virtuous.

-Shine

Three Years and Counting...

Three years ago around this time, my most burning desire was to be in shape, be fit and physically strong, and have that envious endurance I had seen in my dad and some athletic friends while growing up. Being in top physical form seemed to be the gateway to all other long-cherished dreams and aspirations. Does that resonate with you?

In my case however, it wasn't a capricious pursuit. It had etched its way deeper and deeper ever since I turned into the tumultuous teen years realizing that being heavier than other girls had been an integral part of my identity all along. The sports field was the arena where other kids effortlessly outshone my lackluster talent.

For nearly two decades, my BMI ranged from 24.9 to 26. There was an intrinsic resistance to most physical activities, including walking more than a few blocks. The thought of breaking a sweat was unpleasant and required much self-negotiation, leave alone any vigorous activity that might test my physical limits. Any adventurous sport was beyond consideration.

As a result, most social situations centered around fitness intimidated me to the extent that I subconsciously precluded my involvement. Many shopping trips ended in disappointment when that pretty dress wasn't available in my size or didn't look flattering. The shape I saw in the mirror wasn't what I wanted to see. Loving myself took a lot of effort, at times.

Amid the gamut of things that each one of us inevitably gets to 'deal with', these were the skeletons in my closet.

My normal vegetarian diet -- and packaged boxes of 'healthy' foods -- didn't help. Phases of unwillingly exercising for several weeks didn't tip the scale by an ounce =(. A visit to a nutritionist found me reading calories labels on every food item I bought, but that wouldn't make the cut either. Needless to say, 20 years of being overweight witnessed numerous failed attempts at getting leaner and stronger.

Fast forward to today, my BMI has been ~21.7 for more than 2 years now (that's exactly midway in the normal range)! I am two dress sizes smaller. Forget walking; when I am in the running wave, I run a couple of miles 2-3 times a week. Breaking a sweat makes me feel lighter both physically and mentally. In fact, not sweating every couple of days feels itchy and yucky.

As I lost weight, the desire to get stronger quickly followed. With the help of a personal trainer in the last 18 months, I can now do 3 sets of 15 squats with a 35 pound kettle weight! I'm on my way to bike ~100 miles this month, including pedaling the uphills in my neighborhood. Those biceps, triceps, abs are beginning to peek from underneath layers of fat =). They need more work though.

But where do I stand in the statistics of endurance? About three weeks ago, I dropped in to a core power yoga class -- read fast paced yoga set to music and done with weights. Only 3 out of 8 folks made it to the end of the hour without any major breaks. I was one of them! The other two were omnivores! To my astonishment, I saw the most muscular, regularly working out men take breaks from exhaustion while I kept up with the class. Then I biked back home 4 miles with a 15" laptop strapped to my back...

In those moments, my mind inevitably cycled through those mental images with my childhood classmates when the playgrounds had been ruthless to me. Triumph is too insignificant a word in describing this journey of personal transformation.

Quantifiable accomplishments might feed to conceit; immeasurable ones only bring humility and gratitude.

Beyond the obvious gains in physical health, there have been many others. In the last 3 years, I have fallen sick exactly twice -- ironically both times when I ate something bad. Quite a leap in immunity levels; fingers crossed. I have written about several other benefits throughout this blog.

What would a similar transformation in your life look like? =)

* * *

So what was the catalyst that brought about my metamorphosis?

I changed the way the ate.

I transitioned from eating vegetarian meals and buying boxes of 'healthy' snack to no-animal-product, minimal-to-zero processed food. Who knew this would be much more than a random stumble into the raw vegan world.

Instead of spending my time at the grocery store deciphering 'nutrition' content on boxes of packaged foods, I run around filling my cart with naturally nutritious whole fruits and veggies and nuts and seeds. The time I save at the grocery store is now used towards peeling, chopping, blending, and juicing.

Here's my typical organic purchase from a local grocery store and farmer's market about every 3 weeks. Oils and condiments less frequently, of course.

Grocery cart

$25-ish worth of organic produce from the farmers market.

That nutritionist did her best to guide me; sadly, she didn't know the potential of whole foods plant-based eating. Unfortunately, most folks in the medical and health and fitness realms today don't! That's why educating ourselves is inevitable. This is the cultural change this blog intends to facilitate.

The more I incorporated organic, fresh fruits and vegetables and nuts and seeds in my diet, the more my body and taste buds rejected the pervasive highly processed foods -- breakfast cereal, dairy milk, off the shelf juices, butter, cheese, jam, protein bars, cliff bars, microwaveable foods, pre-made salad dressings, yogurt, chips, pizza, pasta, cup noodles, chocolate, muffins, cakes, ice cream, you name it.

Yes, the list of what I have nearly eliminated from my food repertoire is rather exhaustive. To most people, this way of eating probably sounds like a perfect recipe for starvation, emotional erosion, tremendous sacrifice, and an invitation to unnecessary hassle and restriction in their lives. Simply put, it probably sounds undoable. And, perhaps even insane!

The truth is sometimes I can't believe it myself! =) Just a few months before I started eating the raw and vegan way, if someone had told me that I would be eating mostly uncooked, plant foods and would keep at it for 3 years, I would've educated them of my 'healthy' food choices and then pondered the conversation from a safe distance :p. Instead, today, some of my closest friends are those who eat this way! Yes, it's not undoable and we are not insane.

This petite woman who lasted that yoga sculpt class is in an equally sound mental health ;)

Yet, amid a culture drowned in processed foods and in the shimmer of their plastic packaging, commitment to eating natural foods can sound more overwhelming than a second full time job. So why keep doing it and go to great lengths to find that intricate choreography in my daily routine to balance this pursuit among all others?

Because feeling good in one's own mind and body trumps all other considerations of convenience, superficial emotional fulfillment, and social fitting in. It is a gateway to all other long-cherished dreams and aspirations, remember?

Of what use is convenience when that sugary snack bar only provides you with empty calories? Can you be a good sport in social situations when you're tired and feeling crappy because you ate something your body doesn't approve of? When you have some time at hand, aren't you naturally drawn to work on projects from your bucket list? But what does it feel like when you don't have the energy or motivation for them?

This is what has been fueling my commitment for 3 years.

* * *

Now, let's talk about some minutiae of this lifestyle. One of the big differences since last year has been in the way I portion and space my meals. Up until around two years ago, I still ate mostly 3 square meals a day -- breakfast, lunch, and dinner, with a mid afternoon snack.

But now, my meals are usually smaller in portion and more frequent -- at 3 to 4 hours. This way, I don't overstuff myself in one meal and don't get starving hungry by the time for next meal.

One of the time proven ways of sustained healthy and mindful eating is not waiting to eat until you're starving. When we are starving, the urge to satisfy the pangs of hunger with the first thing that we can lay our hands on is hard to curb.

On the other hand, when we grab a meal while being reasonably hungry -- but not starving -- we have the time and energy to make a more informed and healthy choice. Overtime, this can make a day and night difference between wishfully aiming to eat healthy and actually eating healthy.

Another big change for me has been around re-weighing the different meals in a day. Overtime, lunch has become my biggest meal of the day and dinner, the smallest. When you think about it, we're most active during the day, so a major concentration of calories ought be to taken during day time.

Further, since cooked food is generally richer in carbs and fats, it's easier to eat a cooked meal at lunch time with coworkers and partake in the social experience at the same time.

Dinner is meant to conclude a long day and provide the body with just enough energy to rest and rebuild for the night until next morning hits and it's time for a break the 8-10 hour long fast.

* * *

Introducing the green juice dinner

In my second anniversary post, I wrote extensively about the benefits of green juices. Little did I know that green juices would become my elixir for life. Last fall, I began to break up my lunch into two parts and replaced an early dinner with a late green juice.

That is, half of the lunch around 12:30 pm, remaining around 4 pm and a 32-40 oz fresh, homemade green juice around 8pm. Boy, did I sleep well? =) I slept like a baby and woke up with unprecedented freshness and clarity of mind the next morning.

Some of the other changes include bringing seasonal fruits to work and snacking on them throughout the day. Keeping a jar of mixed raw nuts and seeds at my desk is another way of avoiding those roasted, salted cashews and pistachios.

Fruit and herb infused water is another way of sipping small amounts of natural sugars and nutrients all day and feeling satiated. Lemon water is quite cleansing as well, actually.

All in all, as you've probably concluded from my yearly posts, it takes time and patience for old habits to be unlearned. Big changes are best initiated in small steps. As new routines begin to set their roots, finer adjustments play an integral role in sustaining a major lifestyle change such as this one.

* * *

The rise of the activist in me

When I first went raw and vegan, I was vegan by the way of being raw. About a year and half into this lifestyle, I stumbled upon the heinous practices employed by the poultry and dairy industries to maximize their profit to cost ratio while meeting the tremendous demand for animal foods. Not to mention the strain this puts on the environment and our health care system.

I will refrain from making this port graphic by providing links to these practices. But being unable to condone them gave birth to the vegan activist in me.

If you've been following me on Facebook, you probably know how some of this activism has manifested itself in spreading awareness about the multi-faceted consequences of an omnivorous diet. Today, I'm proud to say that I am raw and vegan in equal parts and I eat vegan even when I don't eat raw. =)

Make every single calorie you eat count towards nutrition, satiety, and strength, and you will thrive on a plant-based diet. Recently, I customized this recipe for a yet new breakfast option.

Raw vegan muesli.

Key ingredients: rolled oats, pumpkin, sunflower, and chia seeds, coconut shreds, goji, mul-, and golden berries, almonds, walnuts, and chopped dates, all soaked and refrigerated overnight in homemade raw almond milk.

Taste test? Creamy, sweet, rich, delicious, and colorful. Find me a brand that can beat this breakfast in nutrition or flavor or calorie density. Too bad, no brand would sell this to us because it's perishable and can't be manufactured in a factory hundreds of miles away.

* * *


I hope this write-up inspires you to give a serious thought to what you've been eating and start out with making very small changes.

Think of it this way, if your body doesn't feel and perform at its best, where will your heart and brain reside? We first live in our bodies before living in a house in a community somewhere on this Earth.

Treat your body like you would treat your God's temple. If you are a non-believer, well, this body still carries your heart, brain, and mind. Where would you go if this vessel of yours began to rust and leak sooner than it ought to?

Wishing you a lifetime of radiant health and spiritual awareness.
-Shine

Taming your Sweet (or Salty) Tooth

Does the mere anticipation of cake, muffin, ice cream, or any other dessert give your brain a rush and keep your attention from other tasks attenuated until you eat them? What if you're not hungry or even if you just ate a meal? Doesn't matter, right? =)

Likewise for all those salty chips, pretzels, and roasted nuts. That coworker next to your desk at work didn't have time for lunch, so he substituted his with these. You just came back from lunch -- overstuffed -- but the anticipation of crackling chips in your mouth overpowered all resolves of self-control, didn't it?

And no one can eat just one of those, so it's got to be the whole packet. Only 120 calories, right? =)

I have been there too, and seldom catch myself off guard even now. But how did it reduce from an everyday thing to, maybe, a once a month occurrence? The trick lies in understanding the patterns and effects of our salt and sugar consumption and reducing one to combat cravings for the other.

Processed foods are laden with abnormally high amounts of salt and/or sugar. Why, may you ask. There are primarily three components that make food items tasty -- fat, salt, and sugar. F-a-t makes us F-A-T; everyone knows that. So how to make something taste good without fat? Add lots of salt. Or lots of sugar. Or both (aka soda and other carbonated drinks). It's that simple.

What is worse is when a lot of sugar is used to hide a lot of salt, our tongue can't tell how much salt we just had. But our brain does get hooked to sugar like it would to alcohol or narcotics -- it lights up in the same regions -- and the reward chemical, dopamine, spikes and reinforces desire for more. This is why the mere anticipation of a dessert gives us a rush and keeps our lips smacking.

When that happens to not just you and me but a whole generation around America and the world, Sugar: the Bitter Truth makes big headlines. Other conscious folks post abridged versions. Dire public health warnings are issued. Mere mortals like me try to do their bit in explaining how our existing eating habits keep reinforcing themselves, thereby determining our health long-term.

Now, what do you feel like eating after you've had something overwhelmingly sweet? Something salty, right? And what about after eating something very salty? Something sweet, obviously. When gone unchecked, our increased consumption of salt and sugar only reinforces the desire for more of each until the balance of these two spirals out of control and body can't take it anymore without signaling symptoms like high blood pressure (caused by salt) and diabetes (from sugar).

Clearly, salt and sugar -- in the forms we know them today -- are not needed in such large quantities by our body to function properly and thrive in the first place. For, if they were needed, they would be available in Nature in a ready-to-consume form, like all other vitamins, minerals, and nutrients are.

When you pause to think about it, both salt and sugar are either manufactured directly or are by-products of other industrial processes! If only our culture had learned to listen to our bodies, we would be able to avoid falling into this tailspin much before it gets so late. But sadly, so far, we only respond to the very basic needs -- to urinate, defecate, sleep, have sex, and resist physical pain.

So, then, how to form eating habits that naturally minimize ones intake of salt and processed, artificial sugars? After all, even a home-cooked meal has more salt than the body needs because it is the salt that makes that lentil or meat tender. After that meal comes the homemade dessert to balance out that salt... followed by salted hash browns the next morning. =)

Turns out that minimally processed plant foods -- in their raw, naturally available form -- contain just the right amount of salt and sugar to provide our body with everything it needs to function, look radiant, and thrive.

How much salt can you add to a salad before it gets bitter and mushy? Do you feel the need to sprinkle sugar on ripe bananas, peaches, cherries, and grapes. Do you feel the urge to eat something salty after eating fruits or something sugary after a salad or raw soup? Most likely, no.

One might still ask how fruits, being predominantly sugary, don't lead to the same diabetic conditions as from processed foods? To answer that, not all fruits we eat have to be sweet, and likewise, not all sugars are created equal.

Our body processes fructose from fruits very differently from the high fructose corn syrup used as sweetener in most processed foods and the glucose found in bread and pasta. In knowing that difference lies the key to eat plenty of sugar that provides real, clean energy to our body and sustain its peak performance without sending our brain down the whirlpool of insatiable desire for salt and sugar.

So I hope the next time you find yourself reaching out for that cake or packet of chips, you will pause for a second to take stock of what you've been eating recently and make a different, less processed choice. It only takes one moment of awareness to begin altering our deepest etched habits.

Your (un)sweet blogger,
Shine