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Your Guide to Well-being and Wild, Crazy
Healthy Living!
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February 2009
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Events
Upcoming Workshops:
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Free Holistic Health Consultation
This
free hour-long
session includes a
full discussion of
your health
history
and health goals,
a chance to get
your questions
answered, and
the
opportunity to find
out more about
a personalized
health program,
completely catered
toward your busy
lifestyle and needs.
Visit Barbara Taylor Health
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Organic Seed Sources
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Workshops This Weekend - space still available! 
Making Your Own Herbal Salves and Lip Balm - fun to make, useful, natural, artisanal skin care products of your own design.
Raising Backyard Organic Poultry - enjoy the best eggs in the world!
and our Soups and Broths Workshop - a delectable and diverse grouping of artisanally constructed soups and broths, easy to fit into your busy schedule.
See below for more info on each workshop.
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 Oils and Fats - Part 2
As promised - Here are more important facts to keep in mind about fats and oils so you can make informed choices about the type of fat you consume.
TRANS FAT!
Hydrogenation is the process of heating an oil and passing hydrogen bubbles through it. The fatty acids in the oil then acquire some of the hydrogen, which makes the oil more dense. Full-hydrogenation creates a solid; partial-hydrogenation makes a butter-like consistency. The fatty acids with hydrogen in them are now messed-up - and that is basically what a trans-fat is - a messed-up Essential Fatty Acid (EFA). Trans fats can also be created through over heating oils, or if an oil is too old and has gone rancid. Trans fats interfere with the metabolic processes by taking the place of a natural substance that performs a critical function. Your body has no defense against them, because they never even existed in our two billion years of evolution - so we've never had the need or the opportunity to evolve a defense against them. Beyond that, our bodies are left starving for not-messed-up EFAs.
And thus, you end up craving more fat - trying to make up for this starvation, and you gain weight. EFAs are essential to every bodily process and your body struggles to get them. The key to being thin and energetic and healthy is to consume foods containing polyunsaturated oils, which are high in EFAs. Polyunsaturates include fish, olives, nuts, and egg yolks. Saturated fats like coconut oil are good for some things, but they can also cause weight gain because they don't contain the levels of EFAs that the polyunsaturated fats have. But partially hydrogenated fats are much worse than saturated fats because they interfere with the body's ability to ingest and utilize the good fats, and that leads to long-term disease.
Click here to download a pdf chart of the various types of healthy fats and their food sources.
Partially hydrogenated soybean oil is the absolute worst - as soybean oil is known to depress the thyroid, lower your energy level and make you feel less like exercising. And in case you haven't noticed, it is ubiquitous in our supermarket aisles. Considering that Americans are consuming so much partially hydrogenated soybean oil, I find it amazing that we aren't all much sicker; although we are experiencing epidemic levels of diabetes, obesity, heart disease, and cancer. So start cutting it out, read the labels, and don't buy anything that lists 'hydrogenated' or 'partially hydrogenated' or the word 'mono-diglycerides' which is a new way to hide hydrogenated oil on a label. Also note that you cannot simply look for "0% trans fats" on the label; the way the labeling law works, the product can contain a significant percentage of trans fat, and still claim "0%". Look at the ingredients listing.
Also, avoid buying oils in plastic - many plastic molecules readily move into the oil over time.
TYPES OF EFAs: OMEGA-3 and -6 FATTY ACIDS
Omega-3s have gotten a lot of attention because they have become more and more endangered - Omega-3s, which once were plentiful, and that our bodies need to thrive, are basically rare now, and people have to make an effort to get them in their diets. And it is not so much a problem with lack of omega-3s as much as it is problem with the balance of omega-3s and omega- 6s being so off. Omega-6s have become overly prevalent in our processed factory-farmed diet.
In her article titled "Understanding Omega-3s" Katherine Tallmadge states that the connection between omega-3 fatty acids and health was first observed in the 1970s, when it was noted that Greenland Eskimos had a reduced rate of heart disease, rheumatoid arthritis, and other conditions even though they were eating a high-fat diet, because the fat consumed was from fish. Since then, study after study has confirmed that omega-3 fatty acids have a potent and positive effect on heart disease patients, decreasing the risk factors for cardiovascular disease. Omega-3s prevent irregular heart beat, reduce plaque inside artery walls and decrease blood clotting, triglycerides (blood fat), blood pressure, and inflammation. But the healing powers of omega-3s don't stop there. Research suggests they may reduce the risk of diabetes, reduce insulin resistance in people with diabetes, enhance bone density, inhibit proliferation of cancer cells in the breast, prostate and colon, and improve skin condition by curbing psoriasis. Inflammatory diseases such as rheumatoid arthritis, ulcerative colitis and Crohn's disease seem to improve with more omega-3s. In infants, it improves cognition and visual acuity. And emerging research indicates omega-3s may boost levels of the brain chemicals serotonin and dopamine, decreasing depression and violent behavior.
And so, one could logically surmise that much of the disease epidemics we are experiencing these days is due to lack of omega-3 fatty acids. "If you eat too much omega-6, as is the case with today's American diet, this interferes with omega-3 action, promotes inflammation, blood clotting and constricts blood vessels, and causes a huge array of diseases," says Joseph Hibbeln, a psychiatrist at the National Institutes for Alcohol Abuse and Alcoholism. Americans no longer come close to getting their omega-3 requirement.
"Early humans ate plenty of high-omega-3 foods, wild greens, seafood, lean animals that grazed on high-omega-3 grasses, such as purslane, and our bodies evolved a need for it," says Artemis Simopoulos, president of the Center for Genetics, Nutrition and Health and author of "The Omega Diet" (Harper Collins, 1999).
 Today, your best bet for adding omega-3s is through fish. The two most potent omega-3 fatty acids, DHA and EPA, and are usually found in oily, cold-water fishes, such as mackerel, salmon, and tuna. These fatty acids are needed by every single cell membrane in the human body.
Omega-3s are also found in plant sources, especially flaxseed oil, canola oil, walnuts, and some vegetables. These fatty acids are not as strong as the more potent omega-3s found in fish, but variety is important and adding these to your diet is a smart thing to do.
And although you can assume you are getting enough quantity of omega-6s in your diet, you do need to put effort into sourcing high quality omega-6s. Factory-farmed, grain-fed animals no longer produce products with omega-3s in them. However, when animals are pastured-raised or grassfed, the balance and quality of omega-3s and -6s are restored in their milk, eggs, meat, and fat. Don't be fooled by eggs marked 'high-omega-3' - these birds were just force-fed algae, flax and/or fish in a factory setting. This is an example of low-quality omega-3s. And use organic, cold-pressed sources of vegetable-based omega-6s. Prepare them using the correct amount of heat and store them to avoid rancidity.
Download a copy of my chart for more on omega-3 and -6 sources.
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Some Good Cold Pressed Oils
Dr. Majid Ali recommends that we focus on consuming a variety of cold pressed oils, giving us a varied balance of EFA's. Here are some oils he recommends:
Olive Oil
Flax Seed Oil
Sesame Oil
Grape Seed Oil
Avocado Oil
Pumpkin Seed Oil
Mix and match these - buy them in glass - sprinkle them on your salad greens - keep them cool. In a fresh, un-oxidized state, these oils are essential building blocks in preventing and managing a huge range of disease including heart disease, arthritis, eye problems, hormonal disorders, lung disorders, immune problems. They speed up the metabolism and provide energy while regulating blood sugar. All these diverse influences is because all cell membranes need EFA for structure and functional integrity. Healthy cell membranes lead to overall health.
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Weight Loss and Consuming Oils
So again, it really is a big fat lie that eating fat makes you fat. It was an easy lie for people to accept, because it seems sort of logical from an over-simplified perspective, but it is wrong. Remember, you need to eat good fats to get to your optimal weight. Old fat, stored in the body - belly, thighs, etc. - cannot be burned off unless 'new' fat is eaten and generated in the liver. The type of fat most effective at doing this are the EFAs, in other words, good quality, cold pressed, fresh, and not over heated fats.
Note that Spectrum now labels their oils according to how much heat they can take before oxidizing. Pay attention to that labeling - but limit your use of the high-heat oils in general; the healthiest fats to be used for high heat are the animals fats like butter and saturated fats like coconut oil.
Feel free to download a pdf copy of a chart I created on the types of Fat!
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Some great websites for more info:
http://www.dhaomega3.org/
http://lpi.oregonstate.edu/
http://www.majidali.com/
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And here's a great new book on omega-3s:
Queen of Fats by Susan Allport
For more information on Holistic Health and how to have a truly healthy lifestyle, please visit my web site: Barbara Taylor Health
*******************************************************************************************************So a HUGE, Life-Changing difference can be made by simply avoiding trans-fat, and rancid, over-cooked, old oils and fats.
And you can then perfect your fat intake by adding a healthy, organic, cold-pressed variety of oils and fats to your diet - like avocados, nuts and seeds, cold water fish, grassfed animal products, high quality flax seed oil and olive oil. Pay attention to getting a variety of types - including omega-3 and omega-6s.
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 Energize Yourself - Holistic Health Coaching can be an effective tool toward a revitalized lifestyle.
I find that lack of energy and feeling drained, depressed, and burned-out is probably the most common reason people search for a health counselor. Indeed it has become my specialty over my past year doing individualized health coaching.
It seems that our present society, our present roles, seem to tire us out. We're always pushing to do more, we compete with one another - who's busiest?, we search for ways to jumpstart ourselves, we ignore ourselves and our needs. And we end up worn, depressed, burned-out, aggravated, hormone-racked, over-weight, and eventually sick.
Now really is the time to stop this cycle and start a new one with a renewed focus on increasing your energy and enlivening and vitalizing your body, mind, and spirit.
SELF CARE People do not acknowledge the fact that they need self-care, especially mothers and other care-takers. There are a lot of mental and emotional stresses in our lives that drain us of energy, then we find less and less time to take care of ourselves. And this compounds. Then we add lack of sleep, too much sugar and caffeine, bad food choices, lack of exercise, etc. etc. and we naturally find ourselves exhausted and burned-out.
Working together with a Holistic Health Counselor works the same way as hiring a personal trainer, but rather than work on getting great biceps or overhauling our physique, it is about revitalizing your whole self and health. You have a goal in mind - like regaining vital energy, maybe so you can pursue a hobby or talent that you have been wanting to do for yourself into your schedule, or just so you can feel happy and strong through out your daily routine, or so that you can prevent disease and enjoy optimal health - and your counselor coach works with you providing ways to reach your goal and support in actually achieving it. In fact, health coaching is a great foundation for pursuing a vigorous training program or weight loss program.
WHAT EXACTLY IS HOLISTIC HEALTH COACHING? Holistic Health Coaching may well be the future of health and nutrition and presently is a booming area of preventative health care. It is an individualized approach to health and considers the whole person in addressing health issues and re-establishing a healthy lifestyle. There is a tremendous amount you can do to regain energy and stamina through natural lifestyle changes, and it is enjoyable to do so - bringing more life back into your life. These things make a huge difference.
MY PROGRAM The content of my program is completely individualized for each client, but the structure basically starts with a free one hour session (called a Health History and Goals Session) where we discuss your current health status and what you want to achieve through health coaching. Then I would design a program for you from the standpoint of your individual goals and needs, and we would start my Core Program which consists of 8 one-hour sessions each about 2 weeks apart. During each session I will help you focus on various changes to work on. We will identify habits and routines that are not working for you and start crowding them out and establishing new healthful habits. New foods and health habits will be introduced at a pace you are comfortable with achieving. We will keep an eye on your goal and evaluate your progress. There will be "assignments," very informative and up-to-date handouts, food samples, and other goodies. There will be also be cooking demonstrations, local food tours, and exercise ideas all included in the program fee.
If hiring a personal health coach appeals to you, then please schedule a free and no obligation Health History and Goals Session with me. This session alone may help you start to re-prioritize and plan around your health and well being, and I love talking to people to positive and doable changes they can make to get healthier and happier. To contact me: info@midsummerfarm | 845-986-9699
We meet for sessions right at Midsummer Farm in Warwick, NY - in a relaxing, warm, and real environment (not a sterile office) or on nice days, out in the garden. Or, if it is easier for you, we can also hold sessions over the phone.
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We are still accepting Winter and Summer Egg Subscriptions - Please visit our CSA web page for more info and to download a reservation form Our winter egg share starts February 25th!
On Midsummer Farm
- February 2009
Well, the growing season for us has officially started! I am using up the very last half-bag of soil from last year to start my allium seeds this week. Onions, leeks, chives, our fabulous welsh onions, scallions ... We are planting a new leek this year called FallTime, which is a very tall-shanked leek, along with our regular tasty Scottish Heirloom leek. I just used the last of my frozen leeks from last year - very sad - so I'm planting twice as many this year!
We also need to start our parsley seeds - they take forever to actually germinate even under ideal conditions, so we need to start early - I am waiting for our 2009 soil to be delivered! We ordered three pallets of Vermont Compost Fort V Organic potting soil to arrive this week. Check out Vermont Compost's website - http://www.vermontcompost.com/
We used to make our own seed-starting and potting soil, but as our garden and plant sale got bigger, we realized that it was too time-consuming, so we searched far and wide for a good quality soil that would perform well and that would be acceptable for use by NOFA-NY, which is our Organic Certifying agency. NOFA-NY also has a cool website: http://www.nofany.org/
You have to be very careful when selecting a potting soil or fertilizer for your organic garden. There are absolutely NO REGULATIONS concerning using the word ORGANIC on non-food products! So even if the label says - 'approved for organic gardening' that doesn't mean anything at all. Look for the OMRI seal on the product, which would mean that a certified organic farmer can use the product. OMRI listed is good, but due to costs involved with the listing, many small companies cannot get certified. And I like the small companies - I refuse to use a organic product from a company that primarily produces and sells harmful products - like they produce 20,000 tons of chemical fertilizer and 2 tons of organic, sustainable product - lucky us.  So I searched around and after trying several brands of potting soil, decided on Vermont Compost Fort V as it was approved by NOFA-NY, is a sustainbility-dedicated company, and it performs perfectly! We've been using it for 4 years now and we love it.
We always save some bags of the Vermont Compost Soil for our Plant Sale customers - and we will also have some of our favorite organic fish/seaweed fertilizer available, along with compost and herb tea mixes, seeds, biodynamic herbs, beneficial insects, Stella Natura planting calendars, and more.
Blessings and best wishes until next month ....
Please check out our website for more information about what we're doing. Midsummer Farm
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Herb and Flower Farm Shares Available!
Although our vegetable shares have all been taken, we are still offering our Herb and Cut-flower Shares. These can be combined with our Summer Egg Share.
We are making the Herb and Cut-Flower shares more interactive this year - so you can pick your own, as well as enjoy the convenience of our beautifully designed bouquets and handfuls of fresh picked herb bunches.
We started out as an herb and cutflower farm, and so you will find a wide variety of culinary and medicinal herbs and complimentary stands of flowers. Fresh flowers are a luxurious way to add color and lift spirits in the home.
Truly consider taking the time this coming summer to take advantage of these shares. Herbs contain concentrated amounts of antioxidants and phytonutrients, and fresh herbs from the farm are nothing like the sad things stuffed into plastic boxes in the supermarket. Our herbs are fresh, vital, and bursting with flavor. We grow them using biodynamic methods as well as organic, so they are truly the most potent herbs you can find. We will provide all the direction you need to use fresh herbs in recipes and store the extras so you can continue using them after the end of the season. We also encourage you to start your own door-yard herb garden and welcome any questions you may have on growing them.
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RECIPE OF THE MONTH
Beef (or Lamb) Broth
Inspired by our Soups and Conscious Eating Workshop - this is a recipe that makes good use of less expensive cuts of meat available from local organic pasture-raised producers. Local pasture-raised meat is more expensive, and you have to start thinking a bit differently to make good use of what is available. Maybe you don't need such big portions of meat; maybe you can use use the more traditional old-fashioned cuts of meat like the soup bones that seem to have disappeared as the supermarkets piled porterhouses up to the ceilings with cheap prices on them.
Local, humane producers don't have those huge piles of the prime cuts like the supermarkets do, and when you raise and butcher an animal humanely you want to know that everything is being used and appreciated. We've also gotten accustomed to cooking and preparing meat in very rushed, speed-prioritized meals, which just isn't respectful to the animal or to the farmer who raised that animal. And we all don't have fortunes to spend - so let's start buying and making use of the old-fashioned cuts. The bones of your grassfed organic meat are full of nutrients and they make your money go further! To do that, you will find yourself turning back to recipes from your grandmother and great-grandmother, pulling out the dutch oven, sauteing up savory mirepoix, enjoying the wonderful aroma of meat and bones simmering for hours, and then sit down to a delectable, tender, soul-nourishing meal.
Here is the process I've been using for Beef (or Lamb) Broth - don't do this as a rush - make it a Sunday project, so the whole process is nourishing.
1) Put a small amount of olive oil or butter in a large soup pot. Over medium heat, brown some meaty bones (beef and lamb both make excellent broths). Brown in batches if you have too; bones should be arranged so there's only a single layer and each piece has room around it, otherwise they'll steam and not brown. When one side is browned, turn them over. Really let them brown thoroughly - you want the flavor and the brown bits on the bottom of the pot. When they're all browned, set them aside.
2) Next, add lots (a few cups) of coarsely chopped vegetables [onion, carrots, parsnips, turnips, celery (or celery leaves), parsley (including the stalk, etc. etc.) ] and cook until tender letting them pick up all the fond (bits that form your base of flavor) left behind by the bones and meat in the pot.
3) When the vegetables are softened, add back the meat bones and enough water to cover well, again scraping up the brown bits. You can add spices now too like bay leaves, black pepper, and garlic. Bring to a boil, lower the heat, partially cover, and simmer for several hours. Skim off any foam, and keep an eye on the level of the liquid - you want some reduction, but not too much. Alternately cover and uncover--the idea is that you want it to keep simmering (covered) and to reduce a bit (uncovered), but not down to nothing.
4) After about 3-5 hours, the soup should be reduced about 1-2 inches and the broth should be rich in both color and flavor. Strain, refrigerate, scoop off excess fat.
NOTE - You cannot use non-stick cook ware for these recipes - you won't get browned bits of fond to scrape off or deglaze with!
From this stock, you can build ephemeral sauces, gravies, and a wide variety of soups.
You can whip up a small batch of stock to use to make a quick soup for lunch or a gravy just using left over bones from the evening meal. For example, grab the bones from each person's pork chops, throw them into a pot with onions, garlic, bay leaf, black pepper, a celery stalk, cover with cold water, bring to a boil, and then simmer until the broth tastes good. You can use this stock the next day to make pasta fagioli, or a nice gravy over brown rice.
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Workshops - This Weekend
Still time to register!
Making Herbal Infused Salves and Lip Balms
Saturday 2/21/09, 10:00 am - 12:00 noon
With a focus on organic, fair-trade, medicinal herbs and spices, we'll construct a variety of healing and soothing salves and lip balms. We'll also discuss different types of healing herbs, what they can do for us, and where to get them. You'll never want to be without a jar of Anti-itch salve made with white willow bark and plantain or Dry-skin healing Calendula salve made with self heal and chickweed once you see how fun they are to make and how effectively they work. Workshop takes place in the farm kitchen. Cost is $36 | please pre-register! .....................................................................................................
Backyard Organic Poultry Rearing Workshop
Saturday 2/21/09, 12:30 - 2:30 pm
For anyone who has dreamed of walking out to your own chicken coop and collecting fresh eggs for breakfast, this course will guide you through starting up your own flock. Chickens are wonderful stewards of the earth; and kept in proper conditions, chickens are valuable assets to the garden, lawn, and compost pile. They also provide backyard joy. They are easy to take care of, are not noisy or smelly, and are an important part of the Organic garden. This is the optimal time of year to place orders for chickens for the spring. You will be invited to join us in a hatchery order or you can order our own home-bred chicks. (Please be sure to check with your town to make sure that chickens are allowed where you live.) Workshop takes place mostly outside (dress appropriately - wear boots) and is weather permitting. Cost is $36 | please pre-register! .....................................................................................................
 Soups and Broths
Sunday 2/22/09, 11 am - 1 pm
One of the healthiest convenience foods is a big pot of minestrone soup or chicken broth full of carrots and escarole. Soups and broths make a hearty breakfast, can travel easily as lunches, and are a satisfying snack food. A big pot of simmering soup on the stove is a great comfort to the home. Learn how to easily make a variety of broths and stocks and take home an exciting collection of soup recipes. Workshop is hands on and tasting is encouraged - it takes place in my kitchen at Midsummer Farm at 156 East Ridge Road, Warwick, NY | cost is $36 | please pre-register!
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Workshops - Next Weekend
Please try to register 1 week in advance so we have time to get supplies and properly plan!
Legumes!!! The Bean Workshop
Saturday 2/28/09, 11 am - 1 pm
Beans are one of those things that can make a huge difference in your health and well-being just by adding them to your weekly eating plan. And we'll go over a bunch of different ways to integrate them into your every day life easily. This workshop will lead to better overall health. Beans have been missing from the typical American diet and people have strange opinions of them, but they are delicious, easy to digest when prepared properly, and nourishing on many, many levels. We'll do a selection of fabulous bean dips, nourishing bean soups, refreshing bean salads (great for packing for work or school lunches), pasta 'fazool', Calabrian chickpea stew, minestrone, cassoulet (divine on cold winter days), and also go over bean spouting. Workshop is hands on and tasting is encouraged - it takes place in my kitchen at Midsummer Farm at 156 East Ridge Road, Warwick, NY | cost is $36 | registration closes 2/21/09
.....................................................................................................Conscious Eating
How Do I Include Local, Healthy, Ethical, Sustainable Food in my Family's Diet?
Saturday, 2/28/09, 1:30 - 3:30 pm
A comprehensive and important workshop for anyone who wants to be dedicated to eating ethically. We will discuss ways to make your eating style more holistic and beneficial to both body and soul through choosing good clean food that hasn't harmed the earth or the people and animals living on it. This class will demonstrate simple ways to upgrade your eating habits to power-charge your life, boost your energy and immune system, and be healthier. We will also discuss the ethics of eating and divulge a variety of options that are available for local, ethical eating and seasonal diets. In the Farm Kitchen | $36.00 | registration closes 2/21/09 .....................................................................................................
Midsummer Farm workshops are taught from a strictly Holistic and Organic standpoint. Class size is kept small to ensure individual attention. Fees include all materials and supplies needed. Children are welcome; children under 5 are free. If more than one person from a single household is taking the workshop together, the second person may deduct $5 from the cost of the workshop. Many classes take place outside in the gardens and are weather-permitting. Participants must register in advance Cooking classes are hands on and tasting is encouraged. Please visit http://www.midsummerfarm.com/workshops.htm or email us for a workshop registration form.
To download the 2009 workshop registration form, CLICK HERE!
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Disclaimer
© Copyright 2008 Barbara Taylor-Laino, HHC / Barbara Taylor Health. All
Rights Reserved. This content may be copied in full, with copyright,
contact, creation and information intact, without specific permission,
when used only in a not-for-profit format. If any other use is desired,
permission in writing from Barbara Taylor Laino is required.
This information newsletter is designed as an educational
tool for better health. Recipes and information are included as
examples for you learn from; they are not diagnostic or prescriptive.
Everyone's health needs are different. This newsletter is not to be
used as a substitute for medical advice, diagnosis or treatment of any
health condition or problem. Any questions regarding your own health
should be addressed to your own physician or other healthcare provider.
The entire contents of this newsletter and the websites of Barbara
Taylor Laino and Midsummer Farm are based upon the opinions of Barbara
Taylor Laino, unless otherwise noted. Individual articles are based
upon the opinions of the respective author(s), who retains copyright as
marked. The information on this website is not intended to replace a
one-on-one relationship with a qualified health care professional and
is not intended as medical advice. It is intended as a sharing of
knowledge and information from the research and experience of Barbara
Taylor Laino. You are encouraged to make your own health care decisions
based upon your research and in partnership with a qualified health
care professional.
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Upcoming Events
2009 Organic Plant and Seedling Sale
Now scheduled for May 16th and 23rd!
NEW THIS YEAR: We will be having a Pre-sale of Alliums and Cruciferous plants May 2nd for early planting.
Check out our 2009 Plant Variety List!
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Thank you very much!
Forward to a Friend
It's such a pleasure to help those closest to us become happier and
healthier. Please forward this newsletter to friends, family members or
colleagues who might be interested and inspired by it.
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Farm Contact Info
Barbara and Mark Laino
Midsummer Farm
156 East Ridge Road
Warwick, NY 10990
845-986-9699
info@midsummerfarm.com
Holistic Health Counselling Contact Info
Barbara Taylor-Laino
Barbara Taylor Health
156 East Ridge Road
Warwick, NY 10990
845-986-9699
info@barbarataylorhealth.com
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