MAUŌ Issue 1: Sustainable Eating

ISSUE 01

SUSTAINABLE EATING

MAY 2021

MAUO THE PERPETUATION OF WELL-BEING

WHY PLANT BASED? (15) TOP 5 PLANT-BASED RESTAURANTS ON OAHU (29) HYDROPONIC PLANTING (05)

Editors-in-chief Asha Ho Emily Hendrickson Advisor Milani Ho Ip Art Director Asha Ho Writers Catherine Toth Fox John Woodard Moira Lowler Lauren Toiyato Lisa Bryan Andrea Hanneman Contact info@mauo.com Connect Instagram: @mauomagazine

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CONTENTS PAGE

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ARTICLE

HYDROPONIC GARDENING 5 TIPS FOR SUSTAINABLE EATING WHY PLANT BASED? PLANT-BASED PROTEIN SUNRISE SMOOTHIE BOWL RECIPE TOP 5 PLANT-BASED RESTURANTS ON OAHU MEAL PREPPING PLANT BASED SUSTAINABLE KITCHEN MUST-HAVES SUNRISE SMOOTHIE BOWL RECIPE 30 DAY PLANT-OVER PROCESSED CHALLENGE BREAKING BAD EATING HABITS

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HYDROPONIC GARDENING Written by JOHN

WOODARD Illustrations by ASHA HO

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Though the technology sounds cutting-edge, the history of hydroponics dates back to the famed Hanging Gardens of Babylon, one of the Seven Wonders of the Ancient World. The Euphrates River was diverted into channels that cascaded down the lavish garden walls.

In the 13th century, Marco Polo wrote about seeing floating gardens in China. However, hydroponics is far from merely an innovation of the ancient ages. In the 1990s, NASA grew aeroponic bean seedlings in 0 gravity aboard a space station, opening up the possibility of sustainable agriculture in space. Hydroponics continues as timeless and dynamic method of water conservation and crop production.

Hydroponics is the cultivation of the plants without using soil. Hydroponic flowers, herbs, and vegetables are planted in inert growing media supplied with nutrient-rich solutions, oxygen, and water. This system fosters rapid

growth, stronger yields, and superior quality.

When a plant is grown in soil, its roots are perpetually searching for the necessary nutrition to support the plant. If a plant’s root system is exposed directly to water and nutrition, the plant does not have to exert any energy in sustaining itself. The energy the roots would have expended acquiring food and water can be redirected into the plant’s maturation. As a result, leaf growth flourishes as does the blooming of fruits and flowers.

Plants sustain themselves by a process that’s called photosynthesis. Plants capture sunlight with chlorophyll (a green pigment present in their leaves). They use the light’s energy to split water molecules they’ve absorbed via their root system. The hydrogen molecules combine with carbon dioxide to produce some carbohydrates, which plants will use to nourish themselves. Oxygen is then released into the atmosphere, a crucial factor in preserving our planet’s habitability. Plants do not need soil to photosynthesize. They need the soil to supply them with water and nutrients. When nutrients are dissolved in water they can be applied to directly to the plant’s root system by flooding, misting, or immersion. Hydroponic innovations have proven direct exposure to nutrient-filled water can be a more effective and versatile method of growth than traditional irrigation.

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Hydroponics is the art of gardening without soil.

Hydroponics is a Latin word meaning “working water.” In the absence of soil, water goes to work providing nutrients, hydration, and oxygen to plant life. From watermelons to jalapeños to orchids, plants flourish under the careful regimen of hydroponics. Using minimal space, 90% less water than traditional agriculture, and ingenious design, hydroponic gardens grow beautiful fruits and flowers in half the time.

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WHY GROW WITHOUT SOIL? How we make food (skipping the soil, that is) is revolutionary and it allows growers to produce food anywhere in the world, at any time of the year, and even to net higher yields with fewer resources.

GROW ANYWHERE Yep. Take that, climate change. Growing seasons and regions are in major flux right now as the temperatures change and growing conditions change along with that as well. Even in “normal” conditions, there are plenty of places where the ground just isn’t conducive for farming (like deserts, concrete jungles…you get the gist).

Right now, most of the vegetables you come across in a store have been shipped in from afar, and have lost nutritional value along the way.

Using hydroponics, we can create hyper-local food systems – and we are doing just that and not only are our container farms are set up right in the communities and regions that we serve.

It’s even possible to put a farm directly behind restaurants that want ultra-fresh produce! And when you’re growing hydroponically, you don’t have to hit pause for a season or risk crop loss from inclement weather.

HIGHER YIELDS

Plants grown in well-managed hydroponic systems are living the good life. Since roots are bathed in all the nutrients they need, plants spend more time growing upward and less time and energy growing extensive root systems to search for food.

Growth rates vary based on the type of system and quality of care, but hydro plants can mature up to 25 percent more quickly than the same plants grown in soil, with increased crop yield, to boot.

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“By monitoring and adjusting these key variables, you can really begin to discover precisely what your plants need to thrive, and replicate those conditions for every grow in the future”

FEWER RESOURCES

At Vertical Roots, our systems would use up to 98 percent less water than traditional soilbased systems.

Other “resources” indoor hydroponic plants don’t need? Pesticides and other potentially harmful chemicals, since the hydro crops are protected from many of the pests and plant diseases found outdoors in soil-based farms.

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We bet you didn’t see this coming: hydroponic systems actually use less water than traditional soil-based systems. This is because closed off systems aren’t subject to the same rates of the evaporation. Plus, the water used in hydroponic systems can be filtered, re-populated with the nutrients, and fed back to plants again so that the water is constantly being recycled instead of wasted!

EASY TROUBLESHOOTING

How many times have you walked out to your garden and seen one of your plants thriving while its next-door-neighbor is drooping? In that situation, it’s almost impossible to know which variable is negatively affecting your poor plant.

Is it a pest problem? Are the nutrients in the soil different in that spot? Has this plant become your dog’s urinal?

With a hydroponic system, you know exactly what conditions your plants are being grown in. As such, you can easily isolate variables and experiment! Once you find the perfect formula of light, pH balance, and the nutrients, you can replicate success without always getting hit with curveballs.

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WHAT DO YOU NEED? There are multiple approaches to designing hydroponic systems, but the core elements are essentially the same.

“Hydroponics means “working water” (hydro means water and ponos means labor). Many different civilizations have utilized hydroponic growing techniques throughout history.”

OXYGEN

FRESH WATER

Don’t drown your plants! In traditional all farming, roots can get the oxygen needed for respiration from pockets of air in the soil.

Depending on your hydroponic setup, you will either need to leave space between the base of your plant and the water reservoir, or you’ll need oxygenate your container (think of bubbles in a fish tank), which you can accomplish by buying an air stone or installing an air pump.

NUTRIENTS

Your plant is really going to need plenty of magnesium, phosphorus, calcium, and other nutrients to stay healthy and also productive –– just like plants growing in the ground need healthy soil and fertilizer.

When you’re growing plants without the soil, this “plant food” must be included in the water that’s feeding your plants.

While you can technically make your own nutrient solution, it’s easy to buy mixtures online and in stores.

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Were talking primo, filtered stuff with a the balanced pH. Most plants like water with a pH level around 6–6.5. You can adjust the acidity of your water with over-the-counter solutions found at your local hardware, garden, or hydroponic store.

LIGHT

If you’re growing your plants indoors, you might have to invest in some special lighting. Each kind of plant will have a different requirement for the amount of light it needs and for the placement of lights (typically referred to as Daily Light Integral or DLI).

ROOT SUPPORT

Even though you don’t need soil, your plant’s roots still need a little something to hold on to. Typical materials include vermiculite, perlite, peat moss, coconut fiber, and rockwool. Stay away from the materials that might compact (like sand) or that don’t retain any moisture (like gravel).

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Illustration by Asha Ho

“To eat is a necessity, but to eat intelligently is an art.”

- Francois De La Rochefoucauld

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5 Tips For Sustainable Eating From GREENHAVARD.EDU Illustrations by ASHA

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3.

PRIORITIZE PLANTS

LOOK LOCAL

SELECT NEW SEAFOOD

Filling half your plate with vegetables and fruits is part of an optimal diet, but planning our meals around produce benefits the planet as well. Shifting to a more plant-based way of eating will help reduce freshwater withdrawals and deforestation —a win-win for both of our personal health and also the environment.

Exploring farmers markets helps you find fresh produce grown locally, but equally important, you can meet the people who produce your food. Such relationships are opportunities for education: you can learn how your food was grown, when it was harvested, and even how to prepare it.

Fish can be a healthy choice if part of an overall healthy dietary style, but some species are at risk of being overfished, or produced in ways that harm the marine environment. If your go-to variety of fish is on the “avoid” list, consider trying some new seafood.

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MINIMIZE MEAT

EAT MINDFULLY

Meat production is a substantial contributor to greenhouse gas emissions– beef production especially – and the environmental burden deepens, as raising and transporting livestock also requires more food, water, land, and energy than plants. To eat for our own health as well as that of the planet, consider picking non-meat proteins such as nuts and legumes.

One of the simplest things you can do to eat more sustainably is to practice mindful eating. Focusing on what you’re eating allows you to reflect on where your food came from and how it is nourishing your body. By thinking about the “bigger picture,” we may alter our food consumption and reduce food waste, as well as become encouraged to seek out more sustainable food sources.

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MAUŌ SUSTAINABLE EATING

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BY

MOIRA LOWLER

Illustrations BY ASHA

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For years, registered dietitians and food scientists alike have touted the perks of eating plants and cutting back on meat.

And it seems people are catching on.

A study published in The Permanente Journal in the summer of 2016 notes that plant-based diets have gone mainstream — partly because the advantages have been well researched and healthcare practitioners recommend this way of eating as many have seen incredible results from their patients.

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Maya Feller, RD, CDN, a dietitian based in Brooklyn, New York, and the author of The Southern Comfort Food Diabetes Cookbook, says it’s also popular because it can reduce humans’ environmental impact and many celebrities, including Beyoncé and Tom Brady, have embraced this way of eating. “Whether you are an animal lover, an environmental advocate, or want to live your healthiest life, being plant based is the one underlying thread that seems to be compelling so many of us that are,” Feller says.

She says for current meat eaters, dismissing animal foods across the board can make mealtimes stressful and make it challenging to source micronutrients that are hard to come by in plant-based foods, such as B12 and iron. “All people benefit from the health effects of increasing the proportion of plants on their plates,” Feller says.

There are many people that have health issues plant based lifestyle can solve.

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Going plant based is not so much a diet as it is a general approach to eating. There’s no need to count calories or stress about meeting certain macronutrient goals each day. In essence, it’s simply about eating more plant-based foods (and fewer animal-based ones while you’re at it). For the purposes of this article, we’re taking the latter definition — a flexitarian diet — which Krista Linares, RDN, a registered dietitian and founder of Nutrition con Sabor based in Raleigh, North Carolina, says is balanced approach.

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1. A PLANT-BASED DIET MAY LOWER YOUR BLOOD PRESSURE

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High blood pressure, or hypertension, can increase the risk for health issues, including heart disease, stroke, and type 2 diabetes, according to the Physicians Committee for Responsible Medicine. Luckily, the foods you eat can make a difference. Several studies have shown that sticking with a plant-based diet can reduce blood pressure, thereby reducing your risk for those conditions. A meta-analysis published in April 2014 in JAMA Internal Medicine explored data from 39 studies and concluded that people who followed a vegetarian diet had lower blood pressure on average

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than those who followed omnivorous diets, meaning those including plants and meat. And another study published in November 2016 in the Journal of Hypertension found that vegetarians had a 34 percent lower risk of developing hypertension than the nonvegetarians.

2. A PLANT-BASED DIET MAY KEEP YOUR HEART HEALTHY

Meat contains saturated fat that can contribute to heart issues when eaten in excess. So by cutting back on meat and loading up on plant-based foods, you’re doing your ticker a favor. Although if you have meat every once in a while, there are benefits of meat but a lot of the resources can be found in plants as well.

Based on a study published in August 2019 in the Journal of the American Heart Association found that eating a plant-based diet reduces the risk of developing cardiovascular disease by 16 percent and dying of this health condition

by about 31 percent.

But it is really not about limiting meat — you have to make sure the plant-based foods you’re consuming instead are healthy. That means loading up on whole grains, legumes, fruits, vegetables, and healthy oils (such as olive oil) rather than unhealthy plant foods, like refined grains and sugary beverages, which can increase your risk of heart trouble, according to a study published back in the July 2017 issue from the Journal of the American College of Cardiology.

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3. A PLANT-BASED DIET MAY HELP PREVENT TYPE 2 DIABETES It’s well known that there’s a link between diet and type 2 diabetes. Weight is a major risk factor since more fatty tissue makes the cells more resistant to insulin, according to the Mayo Clinic. But which type of diet is best to avoid type 2 diabetes? Studies suggest that a plant-based one has benefits. A study published in June 2016 in PLoS Medicine found that eating a plant-based diet filled with high-quality plant foods reduced the risk of developing type 2 diabetes by 34 percent. It’s likely because plants are lower in saturated fats than animal foods, which raises cholesterol levels and your risk of developing type 2 diabetes, notes the American Diabetes Association. Another study published in Diabetes Care found the prevalence of type 2 diabetes was 7.6 percent among nonvegetarians and only 2.9 percent for vegans.

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Your risk of obesity decreases when you swap a meat-heavy diet for a plant-based one. Plant eaters tend to weigh less, even if that’s not always the No. 1 goal. “The idea is to nourish the body and cells to improve health outcomes, but weight loss may be a by-product of replacing and reducing certain foods,” Feller says. The aforementioned Diabetes Care study found substantial body mass index (BMI) differences between non-meat eaters and meat eaters. The mean BMI for vegans was 23.6, while for nonvegetarians, it was 28.8, which qualifies as overweight, according to the National Heart, Lung, and Blood Institute.

Eating more plants can help you drop pounds, too.

According to a small study published in March 2017 in Nutrition & Diabetes, 65 overweight adults who followed a whole-food, plant-based diet for one year lost 9.25 pounds on average. One reason for the weight loss is that whole grains and vegetables are relatively low on the glycemic index — which means they’re digested more slowly — and fruit contains antioxidants and fiber, which helps prolong fullness. It’s incredibly important to prioritize healthy, quality plant-based foods if weight loss is your goal. “Someone can eat a very healthy plant-based diet, but they can also eat a very unhealthy plant-based diet,” Linares says.

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4. EATING A PLANT-BASED DIET COULD HELP YOU LOSE WEIGHT

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5. Following a Plant-Based Diet Long Term May Help You Live Longer All of the other potential benefits listed here roll into one major one: living longer.

The Journal of the American Heart Association study found that a plant-based diet lowers the risk of all causes of mortality by 25 percent.

And beyond that, the protective levels increase if you stick with healthy plant-based foods. A study published in April 2018 in The Journal of Nutrition found that eating healthy plant foods versus unhealthy ones extends that protection layer by another 5 percent.

To determine healthy plant foods, researchers assigned various nonanimal products a score between 1 and 17. Less-healthy foods — like soda, cake, and white bread — though meat free, received a low score; meanwhile, healthier plant foods— like whole grains, veggies, and fruit — received a higher score.

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6. A Plant-Based Diet May Decrease Your Risk of Cancer

A review published in 2011 in Cancer Management and Research notes the protective benefits are there, though they’re moderate (lowering the risk for certain cancers by about 10 percent) and are likely due to the nutrients present in plant foods and because eating this way promotes a healthy weight.

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As we’ve seen, following a plantbased diet has many health benefits — but can it help prevent cancer? Research suggests that the answer could be yes. The American Institute for Cancer Research says the best way to source cancer-protective nutrients, including fiber, vitamins, minerals, and phytochemicals, is to eat a diet rich in vegetables, fruit, grains, beans, nuts, seeds, and some animal foods.

And the same goes for cancer survivors.

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7. A Plant-Based Diet May Improve Your Cholesterol

8. A Plant-Based Diet May Minimize Risk of Stroke

High cholesterol can lead to fatty deposits in the blood, which can restrict blood flow and potentially lead to heart attack, stroke, or heart disease. But a healthy diet can help keep cholesterol levels in check, as it can really help with selecting the best nutrients. Specifically, moving away from a diet filled with animal products toward one that’s primarily plant based can lower LDL (“bad”) cholesterol by between 10 and 15 percent, while those following a stricter kind of vegan diet can help lower their LDL cholesterol by as much as 25 percent.

Your risk for stroke increases if you have high blood pressure, are overweight, have diabetes or heart disease, have high cholesterol, or smoke, drink, or use drugs. As noted above, most of those risk factors can be wiped out by following a plant-based diet and making healthy lifestyle choices. After all, half of strokes are preventable. One simple way to reduce your risk is by increasing your intake of fruits and vegetables. The highest consumers of fruits and veggies had a 21 percent lower risk of stroke than those who consumed the least, according to a study published in June 2014 in Stroke.

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9. Ramping Up Your Plant Intake May Keep Your Brain Strong The physiological benefits of following a plant-based diet are many, but there are some possible mental ones, too. “There is some compelling research examining plantbased diets and their role in slowing the progression of Alzheimer’s,” Feller says. A review of nine studies, published in 2017 in Frontiers in Aging Neuroscience, found that eating an extra 100 grams of fruits and vegetables per day (about one-half cup) led to a 13 percent reduction in the risk of cognitive impairment

and dementia.

The likely reason: Fruits and vegetables are rich in polyphenols, which an article published in August 2018 in Nutrients notes are in fruits, vegetables, and whole grains (aka, the cornerstones of a plant-based diet). Polyphenols may help slow the progression of Alzheimer’s disease and may help reverse cognitive decline, according to a review published in 2014 in Current Pharmaceutical Biotechnology.

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Sweet Potatoes

Lentils

9g protein

Spinach

1.6g protein

2.9g protein

Red Kidney Beans

Chia Seeds

Flaxseed

18g protein

17g protein

Baked Potatoes 2.5g protein

(Amount per 1 ounce)

18g protein

Garbanzo Beans 19g protein

Illustration by Asha Ho

Hemp Seeds Pumpkin Seeds

Black Beans

19g protein

31g protein

21g protein

Asparagus 2.2g protein

Brocoli

2.8g protein 27

Quinoa

4g protein

Kale

4.3g protein

SUNRISE SMOOTHIE BOWL

by Andrea Hanneman

1/4 cup nut milk of your choice

2 frozen bananas

1 cup frozen mango chunks

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1/2 cup frozen pineapple chunks

1 tsp ground turmeric

Thick Smooth Tip: Use as little liquid as possible, and use a tamper or spatula to get it all down to the blade!

Illustration by Asha Ho

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TOP 5 PLANT-BASED RESTURANTS ON OAHU Written by CATHERINE TOTH FOX Illustrations by ASHA HO 1. KAHUKU FARMS

One of the best Farm-To-Table places to eat!

Whenever we are in Kahuku we plan at least one lunch at this great little farm cafe. My favorite is the Farm Pizza. Fresh grilled veggies, pesto and cheese on focaccia bread with a generous side salad. The smoothies, panini and other offerings are wonderful too. https://kahukufarms.com/pages/farm-cafe 56-800 Kamehameha Hwy, Kahuku Farms, Kahuku, HI 96731-2302

2. RAISED BY THE WAVES

Raised by the Waves is a plant based cafe serving a healthy, organic and locally sourced menu.

They are also eco-friendly and operate 100% plastic free. They serve smoothies, home made elixirs, antioxidant bowls, waffles, avocado toast and more. Raised by the Waves is located in the Kuhuku Sugar Mill on the North side of the island. https://raisedbythewaves.com/menu 56-565 Kamehameha Hwy #B9 Kahuku, HI 96731

3. BEETBOX CAFE Beet Box Cafe is a vegetarian restaurant with tons of vegan and gluten free options on their menu.

Breakfast is served all day and includes acai bowls, breakfast burritos, breakfast sandwiches, scrambles, avocado toast and more. For lunch they offer salads, tacos, burritos and burgers.

Beet Box Cafe also has a large menu of smoothies and fresh juices. https://www.thebeetboxcafe.com/menu 66-437 Kamehameha Hwy Ste.104 Haleiwa, HI 96712

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KAHUKU

HALEIWA

WAHIWA

HONOLULU WAIKIKI

4. PEACE CAFE

5. LE’AHI HEALTH

Peace Cafe is an Oahu vegan restaurant serving up healthy, home cooked meals in Honolulu.

Their menu features, sandwiches, poke bowls, salads, BBQ tempeh plates, a Tex Mex burrito, Morrocan stew and more. They have a wide range of things to choose from in their menu.

They are also adamant about using eco friendly products for their to-go orders.

Le’ahi Health is a plant based restaurant with several location across Oahu. Their menu is 100% vegan and also includes a ton of raw and gluten free options. All of their organic food has been locally sourced and hand-picked off of Hawaii farms. They even make their own kombucha in house. Le’ahi Health serves bowls, tacos, salads and smoothies with fresh, natural ingredients.

https://peacecafe.com/menu

https://leahihealth.com/our-menu/

2239 S King St Honolulu, HI 96826

Kaimuki 3441 Waialae Ave, Honolulu, HI 96816

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KAILUA

KAPOLEI

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Illustrations by Asha Ho

The Hawaiian word mauō (mau-ooh), for sustainability, is made up of two basic words; mau, stability, unbroken continuity, and ō, enduring in a heathy state.

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