Our Local Egg Supplier: Heneretta’s Farms

We try to buy all of our dairy, meats, vegetables and fruits from local sources known to have responsible farming practices.  Today, I headed over to our local egg supplier: Heneretta’s Farms.   They supply us with wonderful tasting brown, blue and white eggs all year around.  They are located just outside of Groveland, CA.  In the summer months, they have a booth at the Mountain Sage Farmer’s Market.

Today, Aurthur took me on a tour of his 47 chickens.  They have the Silver Laced, the Dominique, the Black Australorp and Ameraucana.  The Dominique is the oldest of the U.S. breeds that’s origin goes back to Colonial times.  The Ameraucana is famous for laying the distinctive blue colored Easter egg.

They roam within a good sized area, take the occasional dust bath and eat bugs, worms, grass and feed.   At night, they stay in a fence area to protect them from local predators including hawks, skunk, fox, coyote, bobcat, mountain lion, bear, and neighbor dogs.  They typically lay eggs every day.  Egg production slows down in both hot and cold weather.

Aurthur described how raising chickens is economical.  He buys the chick from Murray McMurray.  The chick cost about $2 a piece.  The chicken coop can bought pre-made or as a kit.  47 chickens cost about $24 a week to feed.

Aurthur and his wife, Sylvia, have a cute home filled with antiques, handmade dolls and baked and canned goodies.  It is a joy to visit them and pick up our eggs.  Plus, now I won’t eat store bought eggs since they taste bitter in comparison.

Starting to Compost

Since we started growing vegetables last summer, we’ve been talking about starting to compost our green waste. Last week, I took a hand drill to one of our unused black trash bins.  After a lot of drilling, I finally made us a holey container suitable for composting.

The next challenging has been remembering not to throw out suitable materials for composting.  These include:

  • shredded newspaper or computer paper
  • coffee grounds
  • grass clippings
  • fruits and vegetable scraps
  • dried leaves
  • pine needles

We end up recycling a lot of waste!

Balance to the compost mixture is key.  The pH should be targeted to the plants that will be using the compost.    5.5 to 8.5 is typically ideal.  Adding ash will increase the pH, making the mix basic.  Adding pine needles will decrease the pH, making the mixture more acidic.  Nitrogen is added by green materials such as food scraps, coffee grounds and grass.  Carbon comes from adding brown materials such as wood chips, dry leaves and shredded paper.  A 1:1 ratio by weight of carbon containing to nitrogen containing materials is best.  Access to oxygen is important.  Holes and regular mixing helps provide oxygen to the mixture.

A black container in direct sun is ideal since decomposition is rapid from 120F to 160F.  A high density of periodically spaced holes is ideal for air circulation.  A good compost starter is manure.  We’ll probably get some chicken manure from our egg supplier (Henrietta Farms) within the next few weeks. The compost should be mixed once every two weeks.  Compost can be ready anywhere from 3 to 6 months.  It depends on a lot of factors (temperature, composition, moisture content, frequency of mixing).  Well-decomposed compost is a rich, dark brown color, with a light and crumbly texture.  It can smell sweet but should never bad.  Once the compost is ready, it can be applied to the garden 2 to 4 weeks before planting.  This provides time for the compost to integrate and stabilize within the soil.

Supporting People with Cancer: Patient Advocate Foundation

In the past year, I’ve had several close family members diagnosed with cancer.  In addition to a difficult diagnosis, some of my family have needed to cope with the disaster that healthcare insurance has become.  In my quest to help, I was directed to Break Away from Cancer, which led me to the Patient Advocate Foundation (PAF).

PAF is a non-profit organization that is independent of healthcare providers.  The mission of the Patient Advocate Foundation (PAF) is to provide effective mediation and arbitration services to patients to remove obstacles to healthcare including medical debt crisis, insurance access issues and employment issues for patients with chronic, debilitating and life-threatening illnesses. I contacted them on behalf of one of my relatives and I was impressed by the scope of issues they were willing to help with.

After sending an initial inquiry email, they called me back.  They interviewed me over the phone to get a sense of what was needed.  They were prepared to help with house payments, getting access to food and tackle payments associated with medical bills.  They then assigned a case number and case manager.  The case manager contacted me within 48 hours.  I have since passed this information along to my family member.

With the growing number of people in the U.S. diagnosed with life-threatening diseases and the increased cost of healthcare, it is reassuring to know that such wonderful non-profit organizations exist.  People diagnosed with chronic, debilitating and life-threatening illnesses need to focus on getting better instead of how to pay the bills and feed their family.

My Trip to Foothill Grassfed Meats

Today, I headed down to Foothill Grassfed Meats in Snelling, CA to pick up a half of hog and several chicken.  We originally learned about this farm last year when Ron and Pam Oler were giving us guidance on where to get local, hormone-free, antibiotic-free, high quality grass-fed and pastured raised meats.  We tried the chicken, bacon and pork chops from the Snelling-based farm last year and all were the best we ever had!

I met Rob, his daughter and three-year old grandson by the entrance.  They took me around to see some of their honored hens, the hogs and several sweet little piglets.  Rob explained how the chickens and hogs are pastured raised.  He moves them around from one pasture to another so they always have plenty to eat in their natural environment.  He also showed me their cattle and the land they graze.  They all have year long access to fresh grass in the rolling foothills.

As we drove around, I could see some areas of industrial raised turkey farms.  These were long, windowless building.  It reminded me of photographs of gas chambers in Nazi concentration camps.  He explained that years ago, he raised chicken for one of the major industrial suppliers and explained how unsatisfying it was to raise animals in unhealthy conditions.  Now he raises farm animals in their natural (and more humane) environment.  His three-year old grandson can grab barley sprouts or grass and feed the hogs and chickens.  This is a great contrast to the toxic environment that many of the animals that supply our supermarkets are raised in.

They sell excellent quality pork, chicken and Angus beef.  If you are in the area, check them out.  If you are not in the area and want to find good quality, grass-fed meats, go to EatWild.  This is a national directory of pasture and grass-fed meats.

Doomsday Seed Bank: Svalbard Global Seed Vault

In a remote Arctic island off the coast of Norway lays the Svalbard Global Seed Vault.  Open is 2008, the Svalbard Global Seed Vault is a back-up for world’s 1,750 seed banks.  These are the store houses to maintain and protect agricultural biodiversity.

Seed banks started in the 1970s in response the hybridizing of various seed varieties which were and are largely adopted.  Genetic modification has been geared towards breeding and growing crops primarily for optimized yield, cosmetic and shipping characteristics.   At the same time, farmers abandoned the use of growing crops from old (heirloom) seeds.  In the U.S., for example, this has led to a decrease in the variety of apples from 5,000 to a few hundred.  Since this practice started, the UN’s Food and Agriculture Organization estimates that 75% of the world’s crop diversity has been lost.  The long term consequences of this loss in crop biodiversity is huge since less biodiversity means a decrease in the likelihood that crops can withstand future pests, disease and climate change and therefore could ultimately threaten the world’s long term food supply.

Seed banks are at risk.  Several have been destroyed due to fire, floods and war.  This is why backup seed banks have been created in remote locations such as Svalbard.    It has been nicknamed the Doomsday Vault since it has been optimized to stay frozen for an estimated two centuries if there is a loss of power.  In addition, its shape (a concave tunnel head) is designed to deflect the force from a missile.

We support the growth of heirloom vegetables and fruits by belonging to a local CSA (Community Supported Agriculture).  You can find one near you at Local Harvest.

In addition, we are growing our own from seed.  Hopefully, we’ll have some tasty tomatoes this summer.

Paleo Friendly Foods To Go

My sister Kim recently reminded me how difficult it can be to eat healthy when traveling for work.  This inspired me to develop a list of Paleo Friendly Foods To Go that go beyond the obvious list of fresh fruits, vegetables and nuts.  Give some of these options a try.

  • Hard Boiled Eggs (preferably pasture raised): These can be prepared early in the week and kept in the fridge.  Before you’re heading out, just wrap these in a paper towel and put into a small Tupperware container.  These have worked out very well for us.
  • Trail Mix: Again, you can easily make your own weeks ahead of your planned travel.  Mix some dark chocolate chips with your favorite raw nuts and dried fruit.
  • Dehydrated snacks:  Last Christmas, I gave Jeremy a dehydrator.  With this, you can make several snacks that are good on the go.  These include beef jerky, kale chips, fruit roll-ups… and the list goes on.
  • Nut Butter Sandwiches:  Over the past year, we noticed that Safeway sells freshly made nut butters of all types (Cashew, Walnuts, Pistachio, Almond, Peanut).  You can spread this on some toasted sprouted bread, place it in a sandwich bag and go.
  • Healthy Bars:  Larabar brand sells a large variety of flavors.  The thing we love about these bars is that there are only a handful of natural ingredients.  No sugar or preservatives are added.
  • Paleo Cookies:  We have a few recipes on our blog:  chocolate chip cookies, sweet potato based cookies
  • Paleo Bread:  We made a yummy banana bread a little while ago.  This is a good snack!
  • Leftover chicken soup in a stainless steel thermos:  We often make chicken based broth soups.  Heat-up some left-over and put in a thermos before heading out.  There are some good stainless steel thermos options that retain heat for several hours.
  • Smoothie or Protein Shake in a stainless steel thermos:  Make your favorite shake, add some ice and put in a thermos.  This can stay cool for a few hours and can be a tasty option on the road.

Remember that these snacks should be kept out of the sun and eaten the same day since this is all real food.

Winter Weather at Pine Mountain Lake

The weather at Pine Mountain Lake has been dynamic lately. Just in the past few days, we’ve had thunder, lightning, rain, hail, sleet and now snow. When I went into town this morning, it was raining. However, over the next 1.5 hours, it snowed several inches even though previous forecasts had a low probability of any precipitation and temperature well above freezing. I was a bit concerned about getting back to the house since I have a Honda Civic with standard tires and the streets had not been plowed but I made it back OK.

When I went back, I saw something surprising out the window of our house. A Volvo had crashed into the 25 mph speed limit sign, hit at least one tree and went down our bank. My first thought was for the driver and any passengers. They, thankfully, are both fine.

They mentioned that they are staying at Pine Mountain Lake as visitors and went out to get some dry firewood before any significant snow fell. Unfortunately, the Volvo with sport tires could not handle the road. They slipped off the road even going below the speed limit.

I was reminded today that its Friday the 13th. A Washington Post article reported a study by a German Motorist Club that reported car accidents increase by 60% on Friday the 13th. I do not attach any significance to this. Just be prepared for any kind of weather when climbing in altitude (even 3000 feet) and remember the basics for driving in snow.

Getting Good Quality Sleep

In a recent blog post about the common characteristics of groups that live well past age 100, I was reminded of how important it is to get enough good quality sleep each night.  These groups commonly slept 7.5 to 9 hours each night.  In terms of the quality of sleep, one should experience 4 to 6 sleep cycles in which each cycle consists of n-REM and REM sleep.  A cycle lasts about 90 minutes.  A disruption of the cycle can lead to feelings of sluggishness in the morning and through out the day.

Since returning from a trip to the East Coast, I’ve noticed several mornings feeling groggy after awakening from at least 8 hours of sleep.  I do tend to be a light sleeper and with 5 kitties who roam in and out of the bedroom at night and a husband that occasionally snores, I estimate that I wake up 6 times or more a night.

In an effort to get better sleep, I made a few changes.  I now close the kitties off from the bedroom at night.  Sometimes, I also wear earplugs especially when I don’t sleep well the night before.  I try never to watch TV, work on a computer and expose myself to bright lights for an hour before sleeping.  The only caffeine I drink is in the mornings.  Other good tips include:

  • Keep a regular sleep schedule.
  • Try to avoid napping.  If you feel tired, try to engage yourself in a stimulating activity.
  • Don’t read from a backlit device at night.
  • Prepare yourself for sleep an hour or more before going to bed.  This can mean taking a warm bath.  Put on PJs.  Doing simple preparations for the next day.
  • Avoid drinking a lot of fluids at night.
  • Avoid a big meal before going to bed.
  • You may want to try several relaxation techniques if you have anxiety.   Examples include deep breathing exercises or guided meditation.
  • Some supplements can also help (melatonin, tryptophan, HTP-5).  You may want to consult your nutritionist or a doctor before starting this.

Since making some key changes, I now get better quality sleep and I feel awake and energized during the day.

Have a good night’s sleep.

An Information Diet

For a while I ignored the hype around Clay Johnson’s book The Information Diet–mainly because I was pretty sure I knew what it was going to tell me. I figured it’d talk about the importance of limiting your information intake (it did) and advice on choosing good information sources (it does). And since I’m a regular read of Zen Habits and generally strive to keep things simple where I can, I assumed that the book would have little new to say to me.

But I recently came across some commentary that got me wondering if I shouldn’t pick it up anyway. I don’t remember exactly what I read (or where), but the gist of it was that there are some interesting parallels between the changes in our food production and consumption and the changes in our information production and consumption. So, given my interest in the former, and the fact that I have more than a passing interest in the later, I recently decided to read the kindle edition of The Information Diet.

It turns out that the changes in food nutrition (calorie consumption) and mind nutrition (information consumption) is a recurring theme throughout the book. If you’re wondering about why the quality of the nightly news (and much of journalism in general) has decreased in the last few decades, this book does an excellent job of explaining that. When you start to think of much of today’s “news” as information “snack food” that’s a far cry from the high quality, well researched, less biased, and in-depth news we used to see a bit more often, you realize that some of the same economic forces are at work.

To give you a taste, I really like this quote that opened the book:

When you’re young, you look at television and think there’s a conspiracy. The networks have conspired to dumb us down. But when you get a little older, you realize that’s not true. The networks are in business to give people exactly what they want. That’s a far more depressing thought. Conspiracy is optimistic! You can shoot the bastards! We can have a revolution! But the networks are really in business to give people what they want. It’s the truth.

That quote is attributed to Steve Jobs. Yes, that Steve Jobs.

But without getting into the business, politics, and economics at play, it’s safe to say that having a truly healthy lifestyle involves learning to deal with (and manage) the many things that vie for our attention on a daily basis–things that didn’t even existing a decade ago: twitter, facebook, smart phone apps, you name it. The Information Diet provides a healthy reality check for our daily information consumption habits and impulses. It also provides a good framework for thinking clearly about what is “too much” and how to keep consumption moderated.

If you’re feeling overwhelmed by information or the choices we have to make about information (really, who’s not at some point?) this book is a great read. I’ve told more than a few people that the hardest thing I have to do every day is decide what I’m going to ignore that day, otherwise I’d never get anything done. The Information Diet makes that a little bit easier and helps you to not feel guilty about doing so.

The Intermittent Fasting Experiment

Over the past year, Jeremy and I have been changing our diet based on what our ancestors thousands of years ago would have eaten.  Aside from eating a low carbohydrate, high protein and fat diet, our ancestors would need to fast at times when food was not readily available.

Several studies on both animals and humans have been conducted and some of the benefits of intermittent fasting observed include:

  • Initiating the autophagy process.  This is the process by which cells recycle waste material, eliminate or down regulate wasteful processes, and repair themselves.  This has been found to reduce the negative effects of aging and age related diseases.  It has also been found to be beneficial to mental function.
  • Benefits neurological health.  Studies on humans have shown that intermittent fasting protects the brain against some of the worst effects of Parkinson’s, Alzheimer’s and other ailments.
  • Animal studies show improved blood sugar management.
  • Human studies show improvements in lipid panels.  Specifically, triglycerides decreased for men and HDL (good cholesterol) increased for women.

Out of curiosity, I decided to fast intermittently and keep a log to record my experiences.  I repeated the 24 hour fast four times and the general experience was reproducible.

I typically started my fasting in the morning after having eaten dinner the day before.  As I skipped my first meal of the day, my mouth would water as I expected food.  Instead of giving in to this trigger and eating, I would have a cup of coffee and watch the morning news.  My goal was to keep as much of the morning routine the same as possible. After having coffee, my thoughts of food disappeared and I was able to continue with my day.

As the day continued on, I would find myself thirsty at times so I drank water and tea as needed.  Over the following several hours of fasting, I noticed that my energy level and mental sharpness increased.   Being unaccustomed to this high an energy level, I acted a bit wired in the afternoons.  My husband noticed too.  During some of the fasting days, I walked the surrounding hills around our house.  I noticed that I never felt light headed or low on energy.

I monitored my weight the days before, during and after the fast.  I lost 1.5lbs the days I fasted but the weight returned days later as I resumed eating on a normal schedule.  I should note that I never binged or had the urge to binge when I resumed eating.

Overall, I was truly surprised by the experience.   My energy level was exceptionally high and I had no hunger. This was a very different experience than when I skipped a meal on the SAD diet of years past and felt I would faint.  I appreciate the freedom of not having to eat (especially when it is not convenient). I enjoyed the intermittent fasting experience and plan to continue this once a week.