IronMan Race Day Nutrition. . . for Sherpas!

Typically you read about sports nutrition for athletes or sport or fitness; today I want to talk about nutrition for the spectators, the coaches, the support crew. . . in other words, for the Sherpas!  That may not seem like a big deal, but if you are playing the role of Sherpa as I did recently, and you plan to be out on an Ironman course for upwards of 12 hours, you need to make sure that you are properly fueling yourself or you will not be of much support to your athlete.  

One of my fellow Sherpas mentioned a friend of hers actually had to be hospitalized from dehydration she experienced while spectating!  In addition, if you are prone to low blood sugar reactions, you also have to be mindful that you are eating frequently enough, and that your snacks/meals contain a combination of protein/carbohydrate/healthy fat.  

I recently attended IronMan (IM) in Tempe, AZ.  It was my husband Dan's first full Ironman Competition.  For those of you not familiar with IM, it is a 2.4 mile swim, 112 mile bike, and 26.2 mile marathon.  Yes, all in one day.  Needless to say, I spent a lot of time working on Dan's nutrition (daily, training, and for competition). 

Bike Transition, minus the bikes!

Ready to Spectate!

I, however, did not have an optimum sports nutrition plan laid out for my day out on the course.  I took snacks and water in a backpack, as well as money to buy food as needed.  I also had written out approximate times that Dan would be at certain parts on the course.  With these time estimates, I thought I would have time to take the train back to the condo we were staying in to eat a "real lunch" and "real dinner." Unfortunately, I did not take into account the timing of the other athletes I was there to watch.  

There were probably an additional 20+ athletes that I knew (or that my husband knew) who were competing.  There was also an equal number of Sherpas from Austin who were supporting these same athletes.  We made sure we all had each other’s contact information, and had tentative "breakfast" plans.  Because of the large number of athletes and Sherpas in attendance, my thinking that I would have time to take the train back to the condo for meals did not happen.  

Most of us arrived at the site around 5 a.m.  We all watched the swim start/finish and the start of the bike.  We then managed to have a very late breakfast/early lunch around 11 a.m.  After that, we headed back to the bike course.  From that point on, it became difficult to stay in contact with each other as we all had specific people we wanted to see start the run.  I did meet up with one friend and went to dinner at a little Mediterranean Restaurant just a few blocks from the race site around 6 p.m.  

Tea and coffee; not the best for rehydrating!

While I did manage to snack a little during the day, I did not drink nearly enough water, which made for a very dry mouth, slight headache, and chapped lips by the end of the day.  Not that big of a deal, but if I had not carried my own water bottle with me it could have potentially been much worse.  

So what are the lessons learned?  Keep track of how much fluid you are taking in; make sure you drink at least as much as you would on a normal day, preferably more depending on the weather conditions.  Take snacks that include both protein and carbohydrate (dried fruit, nuts, and seeds work great).  Set an alarm for at least 3 different times during the day when you will take a break and eat a meal and stick to it!

Happy Halloween, Healthy Halloween???

I am feeling super inspired today.  I love being a healthy, vegetarian runner in a cool running town!  This morning I coached my running group through a great 9.5 mile run, with a few spicy hills tossed in for good measure.  The weather was just about perfect; a crisp 45 degrees to start, then the sun came out with just a mild breeze.  After finishing our run, I led us through some cool down stretches, then I went off to my local farmer's market. 

Dressed up for Halloween!

At the Sustainable Food Center's Farmer's Market at Sunset Valley, there are a few things I always buy:  milk from "Way Back When" dairy, whatever fruit is in season from several different farmers, and at least 2 -3 different types of vegetables from several different farmers.  The items I get every other week or so are goat cheese from Swede Farm, several different types of cow's cheese from Brazos Valley Cheese, and eggs (I rotate between Richardson Farm, Flintrock Hill Farm, and Hairston Creek Farm).  Remember, my husband and I are lacto-ovo vegetarian, not vegan.  We may make the switch eventually, but as long as I know the animals are being treated right and raised properly, I'm still o.k. with eating dairy and eggs.  

Now, you are probably wondering "Is that why she is feeling so inspired?"  Actually, no.  Just a little while ago I was going through email when I saw this video that one of my colleagues posted:  

What did you think?  WOW, was what I thought!  Where are these kids and where is this teacher?  Can I get them to come here and teach our kids to give up there Halloween candy for FRUITS and VEGETABLES???  I thought this video was awesome!  Not only are they eating healthy foods in place of candy, they are getting exercise and learning how to cook in the process!  This is pure genius.  

I hope you enjoyed the video, and are feeling just as inspired as I did!  Have a Happy, HEALTHY, Halloween!  Oh, and please go to my website and take my survey!  ;-)

Agave: Health Food, Health Fad or Health Fraud? Part Two

As promised, here is part two of the blog on Agave.  I think this will answer a few more questions for you!

Two last points..

A recent study in the journal Environmental Health (5), found mercury in nearly 50 percent of the tested samples of commercial high fructose corn syrup (HFCS).  A separate study by the Institute for Agriculture and Trade Policy (IATP) detected mercury in nearly one-third of 55 popular brandname food and beverage products where HFCS is the first or second highest labeled ingredient.  As the authors concluded, "With respect to total mercury exposure, it may be necessary to account for this source of mercury in the diet of children and sensitive populations."  This concern would only relate to HFCS and not Agave.

A recent study (6) measured the antioxidant acuity level of several sweeteners and found that refined sugar, corn syrup, and agave nectar contained minimal antioxidant activity, raw cane sugar was slightly higher, and dark and blackstrap molasses had the highest antioxidant activity.  Maple syrup, brown sugar, and honey showed intermediate antioxidant capacity.

So, lets put all of this in perspective...

Are higher levels of fructose in a concentrated caloric sweetener good or bad?

Well, if you think HFCS is bad because of the amount of fructose in it, then Agave must be much worse then HFCS.

If you think Agave syrup is good because it has a very low GI/GL, as a result of the fructose in it, than HFCS must not be that bad and at least better than table sugar because it has a higher level of fructose in it, and so would have a lower GI/GL than table sugar.

So again, are higher levels of fructose in a concentrated caloric sweetener good or bad?

We just can't argue it both ways.

Now, as we see from these recent studies (1,2), fructose, in excess can create problems as it goes directly to the liver.  However, these problems only existed when excess was consumed as there were no negative effects when less than 50 grams was consumed, even when it was pure fructose.  So again, the real issue is quantity.

If it takes a minimum of 50 grams of fructose to see any negative effect and at least 100 grams of fructose to see a significant negative effect, lets see how these numbers related to potential intakes.

To ingest 50 grams fructose, this would be the equivalent of consuming either 100 grams of sucrose, as sucrose is 50/50 glucose/fructose and about 91 grams of HFCS, as HFCS is 55/45 fructose/glucose.

To ingest 100 grams of fructose, this would be the equivalent of either 200 grams of sucrose, as sucrose is 50/50 glucose/fructose and about 182 grams of HFCS, as HFCS is 55/45 fructose/glucose.

91 grams of HFCS is 370 calories

100 grams of sucrose is 400 calories

182 grams of HFCS is 740 calories

200 grams of Sucrose is 800 calories

I think anyone would agree that 370 to 400 calories, or 740 to 800 calories of either one as part of daily diet would be considered excess. On a 2000 calorie diet, this would be 19% (at 370 calories) to 40% (at 800 calories) of someone's caloric intake.

So, the real issue again, is not which one, but the total amount.  The bottom line, no matter which one you choose to use, quantity is the real issue.

The recommendation I give in my Label Reading talk is to limit their consumption of all concentrated caloric sweeteners to no more than 5% of calories which for someone consuming 2000 calories is 100 calories per day which is 25 grams or about 2 tablespoons. The only exception I give is that if someone has elevated TGs, or at risk for CVD, then they may want to avoid those higher in fructose.

Therefore, limit your consumption of all refined and/or concentrated sweeteners and if heart disease, elevated triglycerides, insulin resistance, diabetes and/or weight are concerns of yours, avoid the ones higher in fructose especially Agave.



1) Br J Nutr. 2008 Nov;100(5):947- 52. Consumption of fructose-sweetened beverages for 10 weeks increases postprandial triacylglycerol and apolipoprotein- B concentrations in overweight and obese women.

Fructose consumption in the USA has increased over the past three decades.  During this time, obesity, insulin resistance and the metabolic syndrome have also increased in prevalence.  While diets high in fructose have been shown to promote insulin resistance and increase TAG concentrations in animals, there are insufficient data available regarding the long-term metabolic effects of fructose consumption in humans.  The objective of the present study was to investigate the metabolic effects of 10-week consumption of fructose-sweetened beverages in human subjects under energy-balanced conditions in a controlled research setting.  Following a 4-week weight-maintaining complex carbohydrate diet, seven overweight or obese (BMI 26.8-33.3 kg/m2) postmenopausal women were fed an isoenergetic intervention diet, which included a fructose-sweetened beverage with each meal, for 10 weeks.  The intervention diet provided 15% of energy from protein, 30% from fat and 55% from carbohydrate (30% complex carbohydrate, 25% fructose).  Fasting and postprandial glucose, insulin, TAG and apoB concentrations were measured.  Fructose consumption increased fasting glucose concentrations and decreased meal-associated glucose and insulin responses (P = 0.0002, P = 0.007 and P = 0.013, respectively).  Moreover, after 10 weeks of fructose consumption, 14 h postprandial TAG profiles were significantly increased, with the area under the curve at 10 weeks being 141% higher than at baseline (P = 0.04).  Fructose also increased fasting apoB concentrations by 19% (P = 0.043 v. baseline).  In summary, consumption of fructose-sweetened beverages increased postprandial TAG and fasting apoB concentrations, and the present results suggest that long-term consumption of diets high in fructose could lead to an increased risk of CVD. PMID: 18384705


2) Am J Clin Nutr. 2008 Nov;88(5):1419- 37.  Fructose consumption and consequences for glycation, plasma triacylglycerol, and body weight: meta-analyses and meta-regression models of intervention studies.

BACKGROUND: The glycemic response to dietary fructose is low, which may improve concentrations of glycated hemoglobin (HbA(1c), a marker of dysglycemia).  Meanwhile, adverse effects on plasma triacylglycerol (a marker of dyslipidemia) and body weight have been questioned. Such effects are reported inconsistently.  OBJECTIVE: We aimed to evaluate the effect of fructose on these health markers, particularly examining treatment dose and duration, and level of glycemic control.  DESIGN: A literature search was conducted for relevant randomized and controlled intervention studies of crystalline or pure fructose (excluding high-fructose corn syrup), data extraction, meta-analyses, and modeling using meta-regression.  RESULTS: Fructose intake < 90 g/d significantly improved HbA(1c) concentrations dependent on the dose, the duration of study, and the continuous severity of dysglycemia throughout the range of dysglycemia.  There was no significant change in body weight at intakes <100 g fructose/d.  Fructose intakes of <50 g/d had no postprandially significant effect on triacylglycerol and those of or=100 g fructose/d, the effect on fasting triacylglycerol depended on whether sucrose or starch was being exchanged with fructose, and the effect was dose-dependent but was less with increasing duration of treatment.  Different health types and sources of bias were examined; they showed no significant departure from a general trend.  CONCLUSIONS: The meta-analysis shows that fructose intakes from 0 to >or=90 g/d have a beneficial effect on HbA(1c).  Significant effects on postprandial triacylglycerols are not evident unless >50 g fructose/d is consumed, and no significant effects are seen for fasting triacylglycerol or body weight with intakes of

3) J Agric Food Chem. 2009 Jul 31. [Epub ahead of print] Formation of Hydroxymethylfurfural in Domestic High-Fructose Corn Syrup and Its Toxicity to the Honey Bee ( Apis mellifera ).

In the United States, high-fructose corn syrup (HFCS) has become a sucrose replacement for honey bees and has widespread use as a sweetener in many processed foods and beverages for human consumption.  It is utilized by commercial beekeepers as a food for honey bees for several reasons: to promote brood production, after bees have been moved for commercial pollination, and when field-gathered nectar sources are scarce.  Hydroxymethylfurfural (HMF) is a heat-formed contaminant and is the most noted toxin to honey bees.  Currently, there are no rapid field tests that would alert beekeepers of dangerous levels of HMF in HFCS or honey.  In this study, the initial levels and the rates of formation of HMF at four temperatures were evaluated in U.S.-available HFCS samples.  Different HFCS brands were analyzed and compared for acidity and metal ions by inductively coupled plasma mass spectroscopy.  Levels of HMF in eight HFCS products were evaluated over 35 days, and the data were fit to polynomial and exponential equations, with excellent correlations. The data can be used by beekeepers to predict HMF formation on storage. Caged bee studies were conducted to evaluate the HMF dose-response effect on bee mortality.  Finally, commercial bases such as lime, potash, and caustic soda were added to neutralize hydronium ion in HMF samples, and the rates of HMF formation were compared at 45 degrees C. PMID: 19645504

4) Advanced Glycation End Products and Nutrition  Physiol. Res. 51: 313-316, 2002

Advanced glycation end products (AGEs) may play an important adverse role in process of atherosclerosis, diabetes, aging and chronic renal failure.  Levels of N(epsilon)-carboxymethyllysine and fluorescent AGE values were estimated in two nutritional population groups--alternative group (vegetarians--plant food, milk products, eggs) and traditional group (omnivorous subjects).  Vegetarians have a significantly higher carboxymethyllysine content in plasma and fluorescent AGE values.  Intake of proteins, lysine and monosaccharides as well as culinary treatment, consumption of food AGEs (mainly from technologically processed products) and the routes of Maillard reaction in organism are the substantial sources of plasma AGEs.  Vegetarians consume less proteins and saccharides.  Lysine intake is significantly reduced (low content in plant proteins). Subjects on alternative nutrition do not use high temperature for culinary treatment and consume low amount of technologically processed food.  Fructation induced AGE fluorescence is greater as compared with that induced by glucose.  It is due to higher participation of a more reactive acyclic form of fructose.  Intake of vegetables and fruit with predominance of fructose is significantly higher in vegetarians.  Comparison of nutrition and plasma AGEs in vegetarian and omnivorous groups shows that the higher intake of fructose in alternative nutrition of healthy subjects may cause an increase of AGE levels. PMID: 12234125

5) Environ Health.  2009 Jan 26;8:2.  Mercury from chlor-alkali plants: measured concentrations in food product sugar.

Mercury cell chlor-alkali products are used to produce thousands of other products including food ingredients such as citric acid, sodium benzoate, and high fructose corn syrup.  High fructose corn syrup is used in food products to enhance shelf life.  A pilot study was conducted to determine if high fructose corn syrup contains mercury, a toxic metal historically used as an anti-microbial.  High fructose corn syrup samples were collected from three different manufacturers and analyzed for total mercury.  The samples were found to contain levels of mercury ranging from below a detection limit of 0.005 to 0.570 micrograms mercury per gram of high fructose corn syrup.  Average daily consumption of high fructose corn syrup is about 50 grams per person in the United States.  With respect to total mercury exposure, it may be necessary to account for this source of mercury in the diet of children and sensitive populations. PMID: 19171026

6) Total Antioxidant Content of Alternatives to Refined Sugar, JADA. Volume 109, Issue 1, Pages 64-71 (January 2009

Abstract

Background: Oxidative damage is implicated in the etiology of cancer, cardiovascular disease, and other degenerative disorders.  Recent nutritional research has focused on the antioxidant potential of foods, while current dietary recommendations are to increase the intake of antioxidant-rich foods rather than supplement specific nutrients.  Many alternatives to refined sugar are available, including raw cane sugar, plant saps/syrups (eg, maple syrup, agave nectar), molasses, honey, and fruit sugars (eg, date sugar).  Unrefined sweeteners were hypothesized to contain higher levels of antioxidants, similar to the contrast between whole and refined grain products.

Objective: To compare the total antioxidant content of natural sweeteners as alternatives to refined sugar.

Design: The ferric-reducing ability of plasma (FRAP) assay was used to estimate total antioxidant capacity.  Major brands of 12 types of sweeteners as well as refined white sugar and corn syrup were sampled from retail outlets in the United States.

Results: Substantial differences in total antioxidant content of different sweeteners were found.  Refined sugar, corn syrup, and agave nectar contained minimal antioxidant activity (<0.01 mmol FRAP/100 g); raw cane sugar had a higher FRAP (0.1 mmol/100 g). Dark and blackstrap molasses had the highest FRAP (4.6 to 4.9 mmol/100 g), while maple syrup, brown sugar, and honey showed intermediate antioxidant capacity (0.2 to 0.7 mmol FRAP/100 g).  Based on an average intake of 130 g/day refined sugars and the antioxidant activity measured in typical diets, substituting alternative sweeteners could increase antioxidant intake an average of 2.6 mmol/day, similar to the amount found in a serving of berries or nuts.

Conclusion: Many readily available alternatives to refined sugar offer the potential benefit of antioxidant activity.

Agave: Health Food, Health Fad or Health Fraud? Part One

Agave is still getting a lot of press, and many people think it is a healthy alternative to white sugar.  But is it really?  A fellow RD, Jeff Novick, has written extensively on the topic.  With his permission, I am posting his findings as a "guest" blog, split into two parts.  Below is part one:

Agave has become the sweetener of choice for many health enthusiasts. It is appearing on store shelves everywhere, in many new products and being promoted in magazines and cooking shows.  One of the main benefits we hear is that it is lower in the glycemic index.  Is Agave really a health food and something you should be including in your diet?

No, but to understand why, let us take a closer look at the issues surrounding Agave.

To begin with, to understand Agave, we have to understand some points about fructose which is the main form of sugar in Agave and High Fructose Corn Syrup (HFCS).  Fructose is metabolized differently than other sugars.  Instead of going into the blood stream (where it could raise blood sugar), most of it goes directly to the liver.  This is why Fructose has a lower Glycemic index (GI) as the GI is based on a foods influence on blood sugar.

While many promote this as a positive, as the consumption of fructose tends not to raise blood sugar, fructose, or any concentrated caloric sweeteners high in fructose, can cause elevated levels of triglycerides and increase someone’s risk for heart disease.  It may also somewhat increase the risk of metabolic syndrome/insulin resistance.  And these effects are most likely in those who are insulin resistant, and/or overweight and/or obese.  It also may not affect the satiety mechanism as well as pure sucrose. (1,2)

For the record, these are all many of the reasons we are being told to avoid High Fructose Corn Syrup (HFCS) as it has a higher level of fructose than regular table sugar or regular corn syrup.

Here is the real irony in all of this.

Because of this concern about the elevated levels of fructose in High Fructose Corn Syrup, some health food stores, will not carry any product that has HFCS in it.  Yet on the other hand, they carry a full line of Agave Syrup products on their shelf and carry many products sweetened with Agave syrup.  But realize that Agave syrup has a fructose content of about 70-90%, which is way higher (worse) than HFCS.

On the one hand, consumers, especially the health conscious, are avoiding High Fructose Corn Syrup like the plague because the level of fructose in it is higher (55%) than in regular table sugar/sucrose (50%).  They consider the higher level of fructose a problem.  The fact that is has a lower GI than table sugar is ignored.

On the other hand, Agave syrup has become a popular sweetener because it is said to have a lower GI.  They consider this to be a health benefit.  The fact that it has the highest level of fructose than any other sweetener is ignored.

So, are higher levels of fructose in a concentrated caloric sweetener good or bad?

From my perspective, the Glycemic index (and the glycemic load) are very poor indicators of how healthy a food is and I recommend avoiding choosing foods by it.

However, as Agave is being promoted because of its low Glycemic index, lets look at the Glycemic index issue.

GI (GL) Of Sugars/Sweeteners
Fructose 13 (2)
Sucrose 65 (7)
Glucose 100 (10)
Honey 61 (12) (depending on variety as ratio can be 35-74 for GI and 6-18 for the GL)
Agave Syrup 13 (2) (depending on variety)

High Fructose Corn Syrup would be similar to a honey that has a similar fructose/glucose ratio as the composition and ratio would be the same.  So, let's say a GI of 45 (and a GL of 9) as a honey with the same ratio of fructose/glucose tested at 45 (and 9). HFCS has a lower GI (GL) than table sugar because of the higher level of fructose. So, the higher the percentage of fructose the lower the GI with pure fructose being the lowest.

There are other concerns with HFCS and fructose and so potentially Agave.

A recent study showed that when HFCS was exposed to warm temperatures, it forms hydroxymethylfurfural (HMF),  a potentially dangerous toxic substance, and killed honeybees (3).  Some researchers believe that this chemical, HMF,  may be a factor in Colony Collapse Disorder, a mysterious disease that has killed at least one-third of the honeybee population in the United States.

In the study, the scientists measured levels of HMF in HFCS products from different manufacturers over a period of 35 days at different temperatures.  As temperatures rose, levels of HMF increased steadily.  Levels jumped dramatically at about 120 degrees Fahrenheit.  They also mentioned other studies that have linked HMF to DNA damage in humans.  In addition, HMF breaks down in the body to other substances potentially more harmful than HMF.

The researchers said, "Because HFCS is incorporated as a sweetener in many processed foods, the data from this study are important for human health as well," the report states.

In this study, it was the effect of heat on fructose that formed the toxic chemical, so heating anything high in fructose corn syrup (HFCS) should be a concern.  

However, remember, HFCS is about 55% Fructose and Agave syrup is about 70-90% fructose.  Therefore, heating Agave would potentially create more of this toxic chemical.  Another strike against HFCS, but a bigger strike against Agave.

There is more to the concern about heating fructose.  It turns out that when fructose is heated in can also create Advanced Glycogen End Products (AGEs), which may be harmful as they may play a role in development of atherosclerosis, diabetes, aging and chronic renal failure.

One study compared the amount of AGEs formed between the subject following a traditional omnivorous diet and one following a more traditional vegetarian diet (4).  (NOTE: This was not the same type of vegetarian diet recommended here!)

What the authors found was that the AGEs levels were higher in the vegetarians.  Upon closer examination, they discovered that it was higher levels of fructose in the vegetarian diet that was the main contributor to the increased level of AGEs and stated, "Comparison of nutrition and plasma AGEs in vegetarian and omnivorous groups shows that the higher intake of fructose in alternative nutrition of healthy subjects may cause an increase of AGE levels."

In the above study, most of the AGEs were formed from the fructose which came from honey.  As the authors stated, "Furthermore, the intake of honey is three times higher in vegetarians."

Honey has one of the higher concentrations of fructose out of many of the typical sweeteners available and is around 55% fructose depending on the variety. Agave is 70-90% fructose.  Therefore, substituting Agave for any other sweetener would make the above results (of a potential increase in AGEs) more likely to occur.  This is one more good reason to avoid Agave.

Come back next week to read part two!

My Review of The Allergen-Free Baker's Handbook

With Fall baking season approaching, I thought this would be a good time to include another one of my book reviews!  Below is my review of Cybele Pascal's The Allergen-Free Baker's Handbook as it appeared in summer edition of The Vegetarian Nutrition Update.  Enjoy!

The Allergen-Free Baker’s Handbook
by Cybele Pascal. Celestial Arts, 2009; 189 pages; $25.00; ISBN 978-1-58761-348-7

Cybele Pascal is a food writer and has also authored The Whole Foods Allergy Cookbook and The Gluten-Free Almond Flour Cookbook.  She, her husband, and two sons all have various food allergies and missed many of their favorite treats; her answer was to develop The Allergen-Free Baker’s Handbook.  The book contains 100 vegan recipes for baked goods made without gluten, wheat, dairy, eggs, soy, peanuts, tree nuts, or sesame.  

The Allergen-Free Baker’s Handbook starts with a chapter on stocking your pantry which describes types of flours, oils, chocolates, and other ingredients, and provides suggestions for brand names and stores.  Pascal also includes information on recommended kitchen tools and provides details on how to replace potential allergens.   The remaining chapters include recipes for muffins, cookies, cakes, pies, yeasted baked goods, and savories.  A resource section provides information on food and equipment sources and organizations providing support for people with food allergies. With the rise in diagnosed food allergies, sensitivities, and intolerances, more consumers are in need of a resource like The Allergen-Free Baker’s Handbook for occasions when they want to indulge in a treat.  

The two recipes I tried (Snickerdoodles and Basic Scones) turned out good, not great; I could definitely tell they were gluten-free.  I’ll have to try them again with the superfine brown rice flour that she recommends (I wasn't able to locate the specific brand for my test batches) and see if they turn out better.  The only thing missing from this book is nutritional information for the recipes.  Overall, I highly recommend this book to anyone who wants to be able to bake a variety of foods and who must avoid gluten and other common allergens. 

Reviewed by Christine E. Marquette, RD, LD, CLT, ACSM Certified Health Fitness Specialist

© 2010, Vegetarian Nutrition Update Newsletter; Vegetarian DPG, a dietetic practice group of the American Dietetic Association.  Used with permission.

Coyote Creek Farm’s World’s Best Eggs!

I’m afraid I’m a little late getting this blog up!  But as promised, here’s the scoop on this farm I toured back in May just up the road from Austin, Texas in a small town called Elgin. 

This farm tour was actually organized by Slow Food Austin as a fundraiser for the Texas Organic Farmers & Gardeners Association.  We were there specifically to tour Coyote Creek’s Organic Feed Mill and Egg Farm.  Prior to actually viewing the mill, Jeremiah Cunningham, the proprietor of Coyote Creek Farm, gave us some background information on how he came to be an organic farmer and feed mill operator. 

Like most people, Jeremiah had a “corporate” business job for many years.   He started to have significant health problems related to his high stress levels, lack of exercise, and poor eating habits, so he decided he had to make a change.  He gave up corporate America, bought some land in Elgin and decided to start an organic farm to improve his health.

He was able to tour Joel Salatin’s Polyface Farm in Virginia to start the learning process of how to farm sustainably.  (You may remember Joel Salatin as one of the farmer’s in the movie Food, Inc.).  Jeremiah also read many books and talked with many other people who practice “permaculture.”  (Permaculture is defined as an ecological system that is sustainable in all aspects.)  After doing all his research and starting to raise chickens and cattle, Jeremiah realized that he could not find a quality organic feed that was sourced in Texas, so he decided to start his own mill. 

Eventually, other local farmers began to ask him if he would be willing to provide them with organic feed for their poultry as well.  That’s how his mill was born!  He also began to get demand for his eggs and beef.  This eventually caused Jeremiah to expand his farm and start producing for customers.  Luckily there were more acres of farmland right next to the land Jeremiah owned, so expansion was fairly easy. 

See the mill in the background.

One of their 3 farm dogs at work!

At this point, Jeremiah’s farm is so big he sells his eggs through 22 Whole Foods Markets in Texas (he has around 2,000 chickens!).  Once his chickens “retire” from egg-laying (which is when they are a little over two years of age), they are given to an animal rescue group who then re-homes the chickens. 

It was really hot, so most of the chickens stayed in the shade!

It’s great to see that a farmer can be big enough to sell through a store like Whole Foods and still be able to treat their animals humanely, be organic, and be sustainable.  In addition, Jeremiah Cunningham was able to improve his health so much that he is now a cancer survivor!  Jeremiah is truly an inspiration, and I am happy to have made his acquaintance.  Please support farmers like him, and check out his video below! 

Afraid to Eat Eggs?

First, my sincere apologies for not having blogged in two months!  I cannot believe how quickly the summer went by.  On the plus side, my business is really picking up so I've been doing a lot of work with individual clients.  On the down side, I have discovered my time management skills need some work!  Having said that, starting in September I am making a concerted effort to get back on track with writing regular blogs. 

Now then, even though it has been several weeks since the news first broke about tainted eggs, it continues to be talked about in the media.  Just yesterday evening I was watching ABC World News with Diane Sawyer and again they were talking about filthy conditions discovered by inspectors at one of the Wright plants.  I have blogged before about knowing where your food comes from, and I think now is a good time to remind everyone why this is so important. 

The story on the news last night really turned my stomach, for a number of reasons.  First of all, the fact that numerous rodents were freely running around in the hen house should have been red flag number one that conditions were not sanitary and just “washing” the eggs is not going to adequately ensure they are safe for human consumption.  Rampant flies in the area should have been red flag number two.  What comes to your mind when you think of a lot of flies congregating in a relatively small area?  Not a pleasant picture, at least not in my mind! 

I think you all know by now that I am an animal lover, so seeing the conditions that those poor chickens are working in is what really turned my stomach (as if the items I’ve mentioned above were not enough!).  I’ve said it before and I’ll say it again:  We reap what we sow.  We cannot expect to pay pennies on the dollar for high quality food.  Something has to give, and in our current conventional factory farm system, the first to suffer are the animals.  However, suffering is not just limited to the animals; ask anyone who got salmonella poisoning how they feel.  This is a direct consequence of "doing things on the cheap." 

This is a prime example of why I am more than willing to pay more for good quality food, particularly from local farmers that I can meet, talk to, and even visit their farms!  There is no better way to protect yourself from this type of outbreak than to know the source of your food. 
 
You can always go to your local farmer's market and find sources of good quality eggs there.  However, I know that getting to the farmer's market can sometimes be a challenge.  If you want a good source of eggs and you live in Texas, Coyote Creek Farm in Elgin sells eggs under the name “World’s Best Eggs” through Whole Foods Market.  I have personally toured their farm and met the proprietor, Jeremiah Cunningham and can vouch for the safety and sanitation of their operation!  In fact, I will dedicate my next blog to my tour of their property this past summer, so stay tuned!   

Cycling and Leg Cramps (It’s not just about Hydration!)

You may recall, I did some traveling in May for vacation.  I don’t know about you, but whenever I go on vacation it always seems like I have to work extra hard both before (to get ready for it), and after (to catch up from being away).  For that reason, I did not get on my bike as much as I usually do.  I think I may have had one 20ish mile ride a couple of weeks before and a couple of weeks after vacation, which put me into early June with only a couple of bike rides.  Don’t worry, did not completely fall off the exercise wagon!  I was still getting in runs, swims, and some core workouts.  For me I can get a good workout in only one hour in those 3 areas, but with cycling it needs to be at least a couple of hours, which is not going to happen unless I have time to ride at least 30+ miles. 

Well, a couple of weekends ago a group of “recreational cyclists” that I occasionally tag along with posted a 40ish mile route that I had not done before.  It sounded like fun, so I decided to go for it, even though I had only been on my bike twice in the previous month, and only for short rides.  The first half was great!  We started at about 7:45 a.m. and the wind was at our back for 20 miles.  We stopped at a small general store in a little town called Andice.  There we had potty breaks and refueled. 

The way back was not pretty!  All those long rolling hills that we sped down we now had to ride UP, into a very strong headwind!  Our group quickly split in two, but I managed to hang on to the back of wheel of the first group until we hit about mile 30.  That’s when I found myself in no man’s land.  My left leg had been spasming for some time already, but I had managed to keep it from completely cramping by pulling harder with my right leg.  That turned out to not be such a good strategy because once I got on the biggest hill, my right leg started cramping up severely.  I can honestly say I have never in my life had leg cramps that bad!  It got so bad I could not pedal and had to jump off my bike for a few minutes and just stand on the side of the road.  Eventually I was able to move my legs a little, so I walked a bit before hoping back on my bike and slowly making my way back to a couple of members of the group that had waited for me at the top of the next hill. 

Let me tell you, I was definitely not dehydrated, and I was not low on electrolytes.  I know, we are in the middle of summer in Texas, but I had already consumed at least 20 ounces of fluid that contained over 600 mg of potassium and sodium (plus other minerals), and another 400 mg in a nutrition bar at the rest stop, plus at least 20 ounces of additional water.  I was able to confirm my hydration status once I got home and weighed (no change), and checked my urine (pale yellow, so had not overhydrated with water).  So what caused my leg cramps?

I am guessing a couple of things.  One, lack of fitness on the bike.  I probably could have ridden an easy 40 miles with no problem even though I had only a couple of short rides the previous month, but since this ride had a lot of hills and a strong headwind (and later I realized my brake was rubbing) my legs just were not ready.  The second thing was probably bad technique.  Once my left leg started giving me grief, I did not maintain equal pressure all the way around my stroke with both legs.  By pulling unevenly, I stressed my right leg so much that it started cramping as well. 

So if you are suffering from leg cramps, it is probably just not one thing.  Evaluate your hydration status, your electrolyte intake, AND your technique! 

Happy cycling! 

My Review of Brazier's Thrive Fitness

You probably don't know this, but I am the current book reviewer for Vegetarian Nutrition Update, which is a newsletter published by the Vegetarian Nutrition Dietetic Practice Group - a part of the American Dietetic Association.  I mention it because this week I would like to post my recently published review of Brendan Brazier's most recent book Thrive Fitness.  He is touring the US, and this Sunday through Tuesday (June 12th through June 15th) he is going to be in Austin, TX making appearances at several natural foods type stores.  So without further adieu, below is my review. 

Thrive Fitness
by Brendan Brazier. Da Capo Press, 2009; 245 pages; $15.95; ISBN 978-0-7382-1362-0

Brendan Brazier is a professional ironman triathlete and vegan.  Thrive Fitness is a follow up to his first book, Thrive.  Thrive was primarily a diet-focused book, while Thrive Fitness takes a more holistic approach in instructing the reader how to gain strength, prevent disease and become more fit and  healthier.  Thrive Fitness is divided into four main sections, with a total of eight chapters.  In the first section “What Happened to Our Health?” Brazier describes the current obesity epidemic and factors that contribute to this epidemic.  He supports his statements with information from reputable sources including the Centers for Disease Control, the American Heart Association, and medical journals.  In the second section, “What is Thrive Fitness?” he explains concepts such as “high-return exercise,” “high net-gain nutrition,” the importance of quality sleep, and stress reduction.  I found this to be a very useful section in explaining how to best select what type of physical activity to choose in order to get the most out of it and prevent over-training syndrome.  I also liked the way Brazier explained high net-gain nutrition and how this can lower physical stress on our bodies by avoiding foods that would provide little nutrition yet require our bodies to work harder to process them.   “Training, Living, and Improving” is the third section and gives tips on the mental aspects of training as well as disease prevention.  My only concern in this section is when he talks about “bad” LDL cholesterol and states, “only animal products contain this type of cholesterol.” This may lead the reader to think that plant foods contain the “good” type of cholesterol, whereas plants do not contain any type of cholesterol.  The last section “Achieving and Maintaining Thrive Fitness” details starting his 6-week training plan and includes nutrients to focus on, recipes, shopping lists, a sample menu, training logs, and a Q & A section.  As an ACSM Certified Health Fitness Specialist, my main concern with this section was a description of how to do bench dips that may actually cause shoulder injury; having your upper body so far away from the bench (as described and shown in the photo) has been shown to put a significant amount of strain on the shoulder. One limitation of the book is that recipes do not include any nutritional information. Despite a few concerns, I highly recommend this book to those who want to improve their health and fitness level while at the same time following a vegan diet.

Reviewed by Christine E. Marquette, RD, LD, ACSM Certified Health Fitness Specialist

© 2010, Vegetarian Nutrition Update Newsletter; Vegetarian DPG, a dietetic practice group of the American Dietetic Association.  Used with permission. 

The Omnivore’s Dilemma - a Review

As you may recall in my previous blog, I recently read The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan.  If you have not read it, I highly recommend it.  The book is broken into 3 sections:  Industrial/Corn, Pastoral/Grass, and Personal/Forest.  Each section is further broken down into several chapters.  It includes some tough chapters on animal slaughter and factory farms, but that is only part of the book. 

Section one starts out giving a history lesson on corn and the many products in this country that have corn as some sort of ingredient.  It also details how this tremendous crop has become the bane of many farmers’ existence.  I actually learned a few things that I didn’t already know regarding the vicious cycle of corn farming in America. 

In section two, Pollan spends a week working on Polyface farm in Virginia.  For those of you who saw Food, Inc., this is Joel Salatin’s farm where all the animals are allowed to practice their natural behaviors, spend most of their time “free on the range,” and are fed their natural diet.  I have a lot of respect for Pollan actually experiencing the hard work that farmers like Joel Salatin go through. 

Pollan wraps up the book with section three, in which he debates the ethics of eating animals, experiences hunting wild pig and foraging for wild mushrooms, and prepares an entire meal from scratch using items he obtained in his section three “adventures.” 

I really appreciated the effort he put into “tracking” a particular food item from its start to where it may ultimately end up, whether it was corn from a large industrial farm, a steer in a factory farm, or a pig on a family farm.  He does a good job of including virtually all aspects of our food supply system.  As the title implies, he also contrasts four meals:  a fast food meal in section one, an “organic industrial meal” purchased from Whole Foods in section two, a home cooked meal made from non-factory farmed “grass-fed” foods - which were fresh ingredients from Polyface Farm - also in section two, and another home cooked meal made from a combination of foods he foraged for, hunted, or grew in his own garden in section three.

At the end of the book, he includes all the sources he used in writing this piece and includes his website address.  His website has many useful links, such as resources for sustainable eating, resources for gardeners/farmers/ranchers, and many more.  

If you care about your health and the health of your family, I highly encourage you to read this book and learn more about where your food comes from.  

The Vegetarian’s Dilemma

I just got back from a week of vacation with my husband down on the Texas coast; Port Aransas to be specific.  It was great!  The water was surprisingly clean, temperatures not too hot, and sunny all but one day.

Anytime we travel, I usually try to research food options ahead of time, particularly since we are vegetarian.  I did for this trip as well, but had limited success because many of the restaurants in Port Aransas do not have websites.  Of the few restaurants who had websites, not many had vegetarian options, hence the name of this blog!  Even so, it really was not a big deal since we stayed in a condo and prepared most of our own meals.

However, there were a few restaurant options we tried.  Shell’s Pasta and Seafood had 4 different vegetarian pasta dishes available on their dinner menu, as well as a couple of different appetizers and desserts. We ate dinner there one evening in which we split an appetizer, had our own (different) entrées, and split dessert.  It was very good; all together, including a couple of glasses of wine, was only $40. Our waitress said they had a different lunch menu, but we did not have a chance to go back and check it out.  I would definitely go back to this restaurant. 

The Venetian Hot Plate only had one vegetarian entrée (pasta), a couple of appetizers and a couple of salads.  We ate dinner there one night; it was o.k., but because of the very limited variety and high cost, I would not go back. 

Port A Pizzeria had lots of options (sandwiches, pizza, a salad bar and buffet) but we did not actually eat there.  We did eat a vegetarian pizza at the Port A Brewery, which if I recall correctly was the only vegetarian “meal” option available there at lunch/dinner. However, they did also have vegetarian desserts.  It was good, average in cost, and we did go back on our last day to get some cinnamon rolls to go! 

Overall, if you plan to stay in Port A for a whole week and are vegetarian or vegan, I recommend staying some place where you can prepare some of your own meals so you do not get bored eating the same things daily! 

Besides researching places to eat, whenever I take a “beach” vacation, I always pack a few books to read.  This trip’s selection included one book purely for enjoyment, one for learning more about our food supply, and one about fitness.  Usually I can finish 3 books in a week, but this time I lacked about 50 pages to finish my last one (the book about fitness).  Oh well, guess I spent more time than usual napping and playing in the water!  I started with the “pure enjoyment” book, which was about dogs, and finished it in the first two days of the trip. 

My second book, The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan, was a bit heavier and took me three days to finish.  I was so impressed by this book that my next blog is going to be entirely about that book, so stay tuned! 

Can Factory Farming Cause Food Allergies, Asthma, Headaches and More?

I recently read a book called Eating Animals by Jonathan Safran Foer.  I already knew what goes on in factory farming from reports I have seen on the evening news, videos put out by various "animals' rights" organizations, and the movie Food, Inc., however, this book went into a lot more depth than anything I had previously been exposed to.  It was a very difficult book to read, but as a "nutrition professional," something I felt I needed to do. 

I know a lot of people may not be that concerned about animals' rights, but everyone ought to be concerned about "human rights" and what eating factory farmed meat can do to your health.   I really appreciated the extensive list of references in the "Notes" section of this book because it allows the reader to go and verify the information he writes about.  

For example, according to an article published by the National Ag Safety Database: "Farmers have an increased prevalence of many acute and chronic health conditions including cardiovascular and respiratory disease, arthritis, skin cancer, hearing loss, and amputations."  This article goes on to say that research is lacking in a lot of areas regarding agriculture and human health, particularly in its present state.  However, there is quite a bit of research regarding respiratory diseases from exposures to organic dusts such as grain processing and Confined Animal Feeding Operations (CAFOs, also known as "factory farms").  For both swine and poultry CAFOs, there is mounting evidence that endotoxins found in organic dust cause many respiratory diseases in farm workers.

There are many potential pollutants associated with conventional agricultural production, such as fine particulates from diesel engines, pesticides, hydrogen sulfide, ammonia, nitrogen oxides from fertilized fields and internal combustion engines, methane from dairy cows, and other volatile organic compounds from animal manure.  People living in the surrounding areas can have their health affected by these pollutants. 

The Pew Commission on Industrial Farm Animal Production (IFAP) has put together a report called Putting Meat on The Table: Industrial Farm Animal Production in America that details how the current system evolved and its impact on public health, environmental risks, animal welfare, rural America, and gives recommendations for a more sustainable system with fewer negative consequences.  One of the first negative examples given is regarding animal waste; it is usually left untreated (or minimally treated) or sprayed on fields as fertilizer.  Animal wastes contain many pathogens and chemicals, which can potentially contaminate the surrounding air, water, and soil.  In 2006, the CDC determined that an E. Coli outbreak in which 200 people were sickened and three people died was likely caused by animal runoff from an IFAP.

The Pew report goes on to summarize public health concerns related to IFAP as: higher risks of pathogens passing from animals to humans, the emergence of antibiotic-resistant microbes (due primarily to the widespread use of antibiotics and anti-microbials in animals), food-borne illness, worker health concerns, and "dispersed impacts on the adjacent community at large."  These "dispersed impacts" fall into two main categories: 1) respiratory symptoms, disease, and impaired function (such as asthma), and 2) neurobehavioral symptoms and impaired function (such as depression, anger, confusion, fatigue, and impaired balance, memory, and intellectual function).  I encourage you to go to their website and read either the Executive summary or download the report in its entirety. 

Mistreating animals meant for human consumption through the use of factory farms (by confining them to tight quarters, preventing them from practicing their "normal" behaviors, feeding them an un-natural diet, etc.) is ultimately causing preventable health problems in the people who are working with them, eating them, and living near them. 

I know, that is a lot of bad news!  So what can we do?  Plenty!  First of all, as consumers we can "vote with our dollars," meaning we can purchase foods produced by farmers/ranchers who use sustainable methods.  Check out this "Eat well guide" to find restaurants, farms, bakeries, etc. that use sustainably produced products in your area.

We can also advocate for better environmental and animal welfare regulations of farms.  Most importantly, educate yourself.  Sustainable Table is a great website with a lot of information on food production.  Learn where your food comes from and what goes into producing it.  Any business person will tell you consumer demand is what drives the markets; let's demand sustainably produced food!  

Increase Physical Fitness and Follow a Plant-based Diet to Lower Your Cancer Risk

You may recall from my previous blog that I recently attended the American College of Sports Medicine’s Health Fitness Summit here in Austin, TX about a week ago.  I was able to attend many useful sessions on nutrition and fitness, including one on how to lower cancer risk through physical activity and diet.  Because April is Cancer Awareness Month, I’d like to highlight some of the recommendations from that session.

This workshop gave us 10 recommendations for lowering your overall Cancer risk.  These recommendations come from the second World Cancer Research Fund (WCRF)/American Institute for Cancer Research (AICR) Expert report Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective.  You can access the complete report here.

Eight of the recommendations are for everyone and the last two are for special populations (women who are breast feeding and cancer survivors).  Listed below are the recommendations:

1. “Be as lean as possible within the normal range of body weight.” “Normal range” refers to ranges defined by national governments or the World Health Organization.  For example, using BMI the lowest “normal” BMI is 19, which is calculated by dividing your weight in kg by your height in meters squared.
   
   
2. “Be physically active as part of everyday life.”  This is defined as at least 30 minutes daily of moderate activity, which is equated to brisk walking.  For people who are already fit, 60 minutes daily of moderate activity or 30 minutes daily of vigorous activity is recommended.
    
3. “Limit consumption of energy-dense foods.  Avoid sugary drinks.”  Energy-dense foods are defined as foods that have 225-275 calories per 100 grams.  This recommendation also refers specifically to “processed foods,” not naturally energy-dense foods such as nuts/seeds. 
   
4. “Eat mostly foods of plant origin.”  This is specifically referring to getting a majority of your calories from fruits and non-starchy vegetables, although starchy vegetables, whole grains, nuts, and seeds are also recommended.
   
5. “Limit intake of red meat and avoid processed meat.” Red meat is defined as beef, pork, lamb, and goat from domesticated animals including that contained in processed foods.  No more than 18 ounces per week is what is recommended.  “Processed meat” is defined as meat preserved by smoking, curing or salting, or addition of chemical preservatives, and the recommendation is ideally to avoid completely. 
   
6. “Limit alcoholic drinks.”  This means two drinks per day for men and one drink per day for women (which takes into account the possible cardio protective benefits of alcohol). 
   
7. “Limit consumption of salt.  Avoid moldy cereals (grains) or pulses (legumes).”  Aim for less than 2.4 grams of sodium daily.
   
8. “Aim to meet nutritional needs through diet alone.”  For most people, supplements are not recommended specifically for cancer prevention. 
   
9. First special population recommendation: “Mothers to breastfeed.”  Children should be breast fed for six months. 
   
10. Second special population recommendation: “Cancer Survivors: Follow the recommendations for cancer prevention.” 

If you visit the website and download “Chapter 12” (which gives details on the recommendations), you will see a chart that shows different types of cancer and diet and lifestyle factors and their effect on lowering or increasing the risk of developing those specific types of cancer.  Of all the items listed, alcohol and body fatness had the biggest impacts on increasing cancer risks.  Alcohol can increase the risk of developing 5 different types of cancer, and excess body fat can increase the risk of developing 6 different types of cancer. 

Physical activity and consuming fruits and non-starchy vegetables had the most impact on decreasing risk of developing cancer (3, 4, and 3 different types of cancers, respectively). 

So make sure you follow these recommendations! 

Farm Fresh Eggs, from “City” Chickens!

This past week was super busy for me; the last half of the week I attended my first “American College of Sports Medicine Health & Fitness Summit” (which means VERY long days), including the first part of Saturday, followed by a farm tour of Springdale Farm (located in the actual CITY of Austin), followed by 6 hours of Krav Maga Self Defense training. 

I have so many things to share, it was hard for me to decide what to blog about this week, so I may end up posting two!  We’ll start today with my tour of the Springdale Farm.  This is another local farm that is actually located in the City of Austin, practically downtown!  Paula and Glenn Foore are the wife and husband duo that run this farm, along with volunteers and employees from their landscaping business.

The Farm is 5 acres, and is primarily a vegetable farm, but they also have chickens (and therefore fresh eggs).  They have just acquired “runner ducks” and will soon have duck eggs as well.

They use sustainable, organic farming methods, and are in the middle of applying for “official” USDA Organic status.  One of the things they do is plant flowers in the vegetable garden areas to help increase pollination, as well as spare the food crops from some bugs (some flowers are known to “repel” certain types of insects).

You may recall in my previous blog post I wrote about Stryk Dairy how excited I was to have a local dairy source.  Well, I am now equally excited to have a local chicken egg source!  There are several different types of chickens at Springdale Farm; I asked Farmer Paula and she rattled off the names (there were too many for me to remember, and I didn’t have a pen & paper handy, sorry!) and described how the eggs look different from each.

I found it quite funny that Paula and Glenn both mentioned that on the farm, the animals have multiple jobs.  The chickens not only provide eggs, but also manure for fertilizer, as well as entertainment!  Farmer Glenn specifically said the chickens are very good stress relievers; they are always happy to see him and never talk back!  The hope for the runner ducks is that they will eat bugs in the garden (since they are not fond of vegetables; the chickens will eat the vegetables if left to roam in the garden areas!), as well as supply eggs.  It was good to hear how much Paula and Glenn care about their animals. 

They are a small CSA, and also have a small “farm stand” on site Saturdays from 9 a.m. to 1 p.m.  This is a time when anyone can stop buy and purchase fresh eggs and vegetables.  Right now they are growing broccoli, leaf lettuce, head lettuce, cauliflower, cabbage, Swiss chard, beets, spinach, collard greens, arugula, turnips, carrots, cilantro, basil, chives, chamomile, fennel, parsley, marjoram, thyme, dill, scallions, garlic, shallots, onions, Brussel sprouts, rutabaga, mustard green, Chinese cabbage, Napa cabbage, lavender, oregano, turnips, parsnips, and more.  I was able to take home half a dozen fresh eggs, spinach, scallions, leeks, some herbs and a little lavender plant as part of my “tour.” I must say, everything tasted wonderful!  Yesterday I made spinach omelets with jalapeño cheddar cheese and scallions and they turned out super yummy (everything but the salt and pepper was from local farms!). 

If I haven’t convinced you already, I HIGHLY encourage you to become a member of a local CSA or shop at your local farmer’s market.  You can’t beat the quality! 

Touring a Local Dairy Farm

Many of you know that I am a lacto-ovo vegetarian, meaning I eat dairy products and eggs, but do not eat any meat.  I was never a big dairy fan as a kid, but would use milk for cereal.  I acquired a taste for cheese as a teenager, for yogurt as a young adult, and still use milk primarily for cereal or in cooking.  Even though I now like a lot of dairy products, I have toyed with the idea of becoming vegan primarily for ethical reasons.  Ever since I saw the movie Food, Inc., I have been on a mission to learn as much as I can about where my food comes from, and buy only from sources that I trust.   

This past Saturday I had the privilege of touring Stryk Jersey Farm, which is a family-run dairy farm just outside of Schulenberg, TX (about 82 miles southeast of Austin).  Once again Slow Food Austin organized this tour. The Stryk Jersey Farm currently has between 50 and 100 Jersey dairy cows.  They sell raw milk, butter, cottage cheese, and cheddar cheese.

 

We started our tour just outside the “cheese house,” where Farmer Bob gave us a little of the history of the farm.  This farm was his parents’, and he was born and raised here.  His parents were commercial dairy farmers back when families ran all commercial dairy farms.

Bob went off to college with the intention of eventually taking over the family farm.  When he graduated and was ready to take over the farm, things had changed.  Farmers were being told, “Get big or get out.”  So, Bob tried to get big, but found the industry was not what he bargained for.  Now severely in debt, he and his wife sold most of their cows and decided to “get jobs in town.”  They still hung onto their land and a few animals while deciding what to do.  After some time, they found out from a friend and fellow farmer that it is legal in Texas to sell raw milk, and there was a demand for it, but it could not be sold in stores (therefore no commercial farmers would get into it).  After some research, inspections, and applying for the necessary permits and licenses, they became dairy farmers once again, now selling raw milk and cheese products. 

After a little more information on the milking and cheese making process, we were free to “make ourselves at home” and wander around the farm, which is exactly what I did.  I was able to meet some “baby cows” as well as the herd.

 

In order to be able to produce milk, the cows are artificially inseminated to have 1 cow a year.  The babies are bottle fed with their mother’s milk rather than allowed to feed off of their mothers in order to prevent any types of infection or contamination of the milk supply.  Once the babies have gotten all of their vaccinations and can safely be around the other cows, they are allowed into the pasture with the herd.

The cows spend most of their time outside grazing.  About half of them are on the “wet pasture” (meaning they are currently producing milk) and half are on the “dry pasture” (meaning they are recovering, which is for a minimum of 2 months, but usually closer to 4 months).  The milk-producing cows are milked twice a day in “the milking room,” and each session takes about 10 minutes.  This room holds about 12 cows at a time (I regret I didn’t take a picture of it!).  The cows are not milked by hand; after farmer Bob washes them up, they are hooked up to a machine that does the milking.  The cows actually enjoy being milked because they are able to eat a tasty treat during the process!  It is some sort of alfalfa pellet that they really enjoy.  I guess they like having something other than clover and grass to eat on occasion!

Even though both of my parents spent time on farms (my Dad grew up on a farm and was a member of Future Farmers of America – FFA), I did not spend a lot of time out on my Grandparents’ farm, and never had “fresh” milk or cheese.  All of the dairy I used came from the store and was pasteurized!  During this tour, we were going to have the opportunity to sample raw milk and cheese.  I have to admit, I was a little nervous about sampling these products.  In our culture, everything is so “sanitized” that many of us think “raw” products could potentially be dangerous.

Properly handled raw milk from healthy cows does not pose any risk to consumers drinking it.  In fact, some people believe it is actually much healthier for you as it contains beneficial bacteria (similar to yogurt).  In addition, because the cows are allowed to be outside and graze on their “natural” diet, they rarely get sick, which means they do not need to be “fed” antibiotics the way traditional dairy cows are.  If a cow does get sick and has to have antibiotics, that cow’s milk is kept out of the dairy supply.  Plus, in order to sell raw milk, they are inspected almost daily by the Texas Health Department to ensure all the cows are healthy and free from harmful bacteria (which is much more frequent than commercial dairies). 

I am so glad I tasted not only the cheese, but the milk as well.  That was the best tasting milk I have ever had in my life!  I could easily drink that milk as a beverage and not just have it on cereal or use to cook with.  If you are anywhere near the area, I highly encourage you to look them up and tour their farm.  Unless I am able to find another dairy farm that is even closer and treats its herd just as well, I believe Stryk Jersey Farm will be the primary supplier of dairy products in the Marquette household for as long as we continue to eat dairy.