What happens to your body when you start eating only local food? Great question, and the results may surprise you. Yes, we’ve dealt with energy lulls on most afternoons. Yes, we’ve turned to eating more fruit and gotta-see-it-to-believe-it quantities of local honey. But if you want to know how our bodies have adapted, check out Maggie and Adrian’s fitness journals. We just updated our progress and you can see a month-to-month comaprison.

(Houston, TX) - Three amateur paelontologists today stumbled upon a discovery dating back to the Jurassic period. The team, led by experienced researcher and omnivore Maggie Kattan-Arroyos, located evidence of an ancient sea bed in the Houston area. When further questioned about the details of the discovery, she responded…

“Salt. Local salt.”

Yes, we’re talking about what is known as Jurassic Salt, deposited in our part of the country 200-150 million years ago when it was submerged under a Jurassic period sea. The discovery came when we dropped by the stall for Yaya’s Raw-Rah at Bayou City Farmers’ Market to greet Pat Greer and her team. They sell eight ounce packages for $2.50.

When we started 100 Mile Harvest, we made the decision to allow non-local salt in the preparation of our food. After all, we wanted to enjoy our meals. We still have some of our original supply, however, we have now officially (and happily) eliminated that exception. Of course, we couldn’t resist trying the salt, and it is delicious. The salt crystals are coarse, and the taste is clean and pure.

In other market news, we’ve posted the weekly Market Day list, faced-off against a gigantic squash, and said goodbye to a dear friend (Mr. Potato Head, you will be missed).

These are the 12 foods with the highest levels of contamination from pesticides and other toxic chemicals. Washing and peeling will help reduce the levels of pesticides but will not eliminate them completely. Pesticide residues can be found on the surface or as deep as the core.

Exposure to small doses of these chemicals can adversely affect people, especially expectant mothers, infants and children. Numerous studies have linked these contaminants to cancer, birth defects, nervous system disorders and other serious illnesses.

Avoid eating from this list unless organic.

Peaches top the list of most contaminated fruits. They are sprayed with highly toxic pesticides such as endosulfan. According to Pesticide Action Network (PAN)  “Endosulfan is acutely toxic, is known to disrupt the hormone system, can damage the human reproductive system and has been linked to breast cancer among other human health effects”.¹

Fruit and Vegetables

1. Peaches
2. Apples
3. Sweet Bell Peppers
     
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Lettuce
9. Imported Grapes (Chile)
10. Pears
11. Spinach
12. Potatoes

Click here to view the complete data set².

The produce ranking was developed by analysts at the not-for-profit Environmental Working Group (EWG) based on the results of nearly 43,000 tests for pesticides on produce collected by the U.S. Department of Agriculture and the U.S. Food and Drug Administration between 2000 and 2005.

For those of you who are not familiar with shopping at farmers’ markets, these are some “Guerilla Tips” you might find helpful.

Tip #1 – If you snooze, you lose.
The markets usually open at 8:00am on Saturday mornings (days and hours may vary from location to location), rain or shine, and experienced connoisseurs know that you have to be there on time to have first pick of everything. Fruit, meat, chicken, cheese and eggs are the first things to go, sometimes during the first hour of business. That is great news for the vendors, but it can put a damper on your planned weekly menu when key ingredients are nowhere to be found. We learned that lesson pretty quickly, after experiencing it ourselves.

The moment we set foot in the market, the race begins. The faster we move, the faster we will get to the next stand. That is easier said than done. At every stand we are greeted by familiar faces and you know how that goes. We visit with the vendors, talk about our 100 Mile Harvest progress, then the conversation goes back to them. We hurriedly make our selections and then politely excuse ourselves to hit the next stand. We love the whole experience and it has become a hunter-gatherer ritual for us. After all, the market is our source for local food, we have to acknowledge the efforts of each and every producer.

Tip #2 – Do all your shopping at once.
Farmers’ markets usually open one day a week, so planning your week’s meals in advance helps you ensure that you’ll pick up enough of the right ingredients you will need.

Tip #3 – Avoid shopping on an empty stomach.
In some markets you can find coffee, fresh lemonade or fruit juice, artisan breads, brownies, cookies… but if you are watching your diet you are better off having breakfast before you leave home. It’s not easy waking up so early (6am) on Saturday morning, especially if you have kids. But by making sure our daughter, Katerina, gets a wholesome breakfast we are guaranteed a successful, low-stress shopping experience.

Tip #4 – Bring your own bag.
Avoid plastic bags at all costs – canvas bags are more durable and are easily cleaned after each use. If you do not have one already, I recommend you invest in 2 or 3. I do not go out without them. Keep in mind that if you are buying soft fruit or tomatoes, you will want to bag those separately from heavier items.

Tip #5 – Choose sustainable or organic farming produce whenever possible.
Not all farmers and vendors are using organic or sustainable practices to produce the goods they sell at market. Make it a point to talk to vendors to find out what their farming practices are using. Even on busy days, most are glad to hear your interest and let you know what they are doing. Later this week I will be blogging about which conventionally grown crops are most likely to carry pesticide residue so you can avoid them.

Tip #6 – Choose fruits and vegetables with a variety of colors like berries, tomatoes, squash, eggplants, cucumber and dark leafy greens. This is a surefire way to ensure you take home a broad range of nutrients.

There are so many varieties of tomatoes alone, everything from brown and cherry tomatoes to heirlooms and juliets. The variety of color and flavors in just this one group is incredible.

Tip #7 – Choose whole grains.
When available, buy whole grains such as barley, bulgur wheat, amaranth, buckwheat, quinoa, wild rice, brown rice, oats, rye and spelt. These are all excellent sources of complex carbohydrates as well as high-quality protein.

Tip #8 – Choose lean protein sources.
Even in a farmers’ market you can make healthy, conscious decisions when it comes to your protein sources.

Here is a list of recommended, low-fat choices of protein:

1. Pasture Chicken Breast – Preferably skinless, or remove the skin at home.
2. Grass-fed Beef – When available, select the leanest cuts: top round, round tip, loin cut or eye of round.
3. Free-Range Turkey – When available, turkey breast is the best option. If not, buy a whole turkey and bake it without the skin to reduce the amount of fat. Cover with aluminum foil to keep it from drying out.
4. Pasture Pork – Choose tenderloin or other loin cuts.
5. Wild Cut Fish – Best source of omega-3, mostly low in fat.
6. Eggs – Always choose eggs from free-range, pastured chickens.
7. Milk – Raw milk is difficult to find since 48 of the 50 states in USA have banned its sale. However, even in those states, “cow share” programs exist, in which a farmer sells shares of a herd to consumers. This makes the consumer “part owner” of the cow, effectively removing the legal restrictions surrounding the sale and consumption of raw milk.
8. Cheese – Local, handcrafted cheeses will be fresher, taste better and won’t have the preservatives that supermarket cheeses have.

Note: Reduce your intake of saturated fat by eating less butter, cream, cheese and other full-fat dairy products.

If you are vegetarian or just trying to cut down on animal protein, you can choose from these alternatives: beans (adzuki, black, fava, kidney), lentils (black, green, red), peas (black-eyed, green, yellow), soybeans, pseudograins (amaranth, buckwheat, quinoa, wild rice), seeds of all kinds (flaxseed, hemp, sesame, white chia), nuts and sprouts like alfalfa, broccoli and onion. Explore your options and find ones you like.

Tip #9 – Buy raw (unpasteurized) local honey as a substitute for sugar
(If you are not allergic to it.)

Honey is one of the least refined sweeteners available. It is a great substitute for table sugar and can be used for baking and sweetening foods and beverages.

• Substitute 1/2 to 2/3 cup honey for every 1 cup of sugar.
• Reduce liquid by 1/4 cup for each 1 cup of honey used.
• To improve the volume of baked goods, add ¼ teaspoon of baking soda per 1 cup honey to neutralize acidity. If the recipe calls for sour milk, yogurt or sour cream, no extra baking soda is needed.
• Because honey caramelizes at lower temperatures, reduce oven temperature by 25°F if used in baking.

Need more? It is also great for healing minor cuts, burns, stomach discomfort and can improve allergies. Another alternative is raw Agave nectar (low glycemic index), stevia leaves or blackstrap molasses. Check your local farmers’ market to see what is available in your area.

Note: Children under one year of age should never be given honey because it can contain spores of clostridium botulinum. This bacteria causes botulism.

Avoid products with high fructose corn syrup.

Tip #10 – When buying oil, the smaller the bottle, the better for you.
Oils get rancid quickly, therefore it is best to buy them in small containers and store them in the refrigerator. When exposed to light and warm temperatures, the fats begin to oxidize, becoming rancid in the process. According to Dr. Andrew Weil, “oxidized fats can damage DNA, promote the development of cancer, and speed up aging and degenerative changes in our tissue.”¹

The healthiest choice for cooking is extra-virgin olive oil, but for a more neutral taste, you can try expeller-pressed organic canola oil.

Other healthy sources of fat are avocados and raw nuts, including almonds, walnuts, pecans, and cashews. Wild caught salmon, sardines, herring, and black cod (sablefish, butterfish) are good sources of Omega-3 fatty acids. As well as freshly ground hemp and flaxseed.

Avoid all products made with partially hydrogenated oils, regular safflower and sunflower oils, corn oil, cottonseed oil, mixed vegetable oils, margarine and vegetable shortening.

Note: Use oils sparingly.

Tip #11 – Do not forget to hydrate.
Farmers markets around the nation vary in their locations. Some will be indoors, but for the most part, they are usually outdoors with very little shade or cover. That can be a problem if you live in places where the temperature can rise to a sweltering 102 degrees, like in Houston, Texas. You will need a bottle of water at your side at all times, preferably a RE-USABLE bottle of water to eliminate plastic consumption. Note: If you are sensitive to the sun, a hat will be appropriate. Wear sunblock whenever outdoors.

Tip #12 – Enjoy yourself.

¹ Andrew Weil, 8 Weeks to Optimum Health, Revised Edition: A Proven Program for Taking Full Advantage of Your Body’s Natural Healing Power, rev. ed. (New York: Knopf, 2006)

“You’re looking at the future of food. We are dedicated to helping create local food security in an organic and sustainable way, to protect our communities.”

– Joe Nelson Icet, Founder,
The Last Organic Outpost

On Saturday, June 14, we had the opportunity to visit The Last Organic Outpost, which was celebrating Urban Farm Day. This community garden, located in the heart of Houston’s fifth ward, started as a backyard garden project for founder Joe Nelson Icet. Over the years, it has grown in size as Joe’s mission has expanded: to establish an agricultural park in the inner city, to help the surrounding community learn about health and nutrition through the act of cultivation, and to create an environment of self-reliance.

We had discovered The Last Organic Outpost’s website just two days before starting 100 Mile Harvest. Knowing our family was going to be faced with changes in seasonal availability over the coming year, I was intrigued by the concept of a community farm. I placed a telephone call to Joe that evening, and was immediately struck by his passion as he discussed the concept. The land, formerly an abandoned parking lot, has been transformed with raised beds that have been planted with everything from tomatoes, melons and squash to eggplant, carrots and leeks. Visitors to the urban farm can bring seeds for planting, and one can volunteer labor or make a donation in order to harvest vegetables.

On Urban Farm Day, we finally got a chance to see it firsthand. Driving through the narrow neighborhood streets lined with shotgun houses, it was hard to imagine what the garden would be like. When we arrived, it was clear that this was really was an oasis…neatly arranged beds of earth were moist with irrigation, and the thick, undulating green vines of dozens of varieties of vegetables looked perfectly at home there.

From talking to others at the event, it was clear that this urban garden represented a shift in possibilities for the neighborhood as a whole. The community has embraced the outpost, and just as importantly, outsiders have been drawn to the farm’s bold mission and more great works are on the way. In an adjacent lot, a group called Brigid’s Paradigm is looking to build a series of low-cost homes utilizing green building methods and recycled materials that were otherwise destined for a landfill. It just goes to show that one man’s dream to improve his own life can positively affect the world around him.

More:

• Guerilla Farmers Documentary, Part II
• ABC 13 News segment on The Last Organic Outpost

Adrian and I decided to start a fitness journal not only to track our personal progress but to satisfy the curiosity of the many people who we’ve encountered on this journey. Everyone we’ve met has been interested in knowing if we have experienced any changes related to health and of course, weight loss. People have also asked what we are eating, if we are exercising and how our bodies are responding as we go forward day by day.

For the past 6 weeks we have been living a life where processed foods have been consumed to the minimum. And yes, I have to use the word minimum because as we commenced this challenge we had a couple of things left in the pantry that we chose to eat until they ran out. For example, a few slices of bread, corn tortillas, 1 bag of pancake mix, 1 box of pasta, oatmeal, rice, a box of vegan patties, balsamic vinegar and cooking oils (coconut and olive oils). All of which I had bought before we decided to start on the 100 Mile Harvest. We’ve only allowed ourselves to eat from these goodies on special occasions, or in the case of the tortillas, during starch deprivation emergencies. Little by little we have been running out of these foods. We started the 100 Mile harvest the second week of May and we were blessed with the abundance of the late spring harvest.

Our meals have consisted of a source of protein, carbohydrates and fat. In our case a protein source would be chicken breast, lean cuts of meat, eggs and an occasional leg of lamb. For carbohydrates we are eating every possible vegetable and fruit that is in season, everything from Asparagus to Zucchini. As far as fats are concerned, it gets more complicated, because within our 100 mile radius we have not yet found any source of oil. All this time we have been frugal when using olive oil in recipes. We basically use it only on salads and leave the coconut oil for cooking since it has a buttery consistency and is perfect for high heat cooking, like stir-frying. It’s flavor is mild enough that one doesn’t notice a strong coconut taste.

As far as exercise is concerned, we are planning to continue our weight training regimen. This has always been an important part of our lives and it will be interesting to experience our bodies’ responses to the low-starch seasonal diet. To measure our progress we decided to contact our gym and schedule a “Fitness Evaluation” with a trainer. We wanted to see what our fitness levels were at the beginning and track the progress every 4 weeks.

I anticipate to slowly lose body fat while maintaining my same percentage of lean body mass. As far as energy levels are concerned I am more hesitant to jump to conclusions. In the past, even though I have cut down on sweets and breads I have been able to eat complex carbohydrates to boost my energy levels - without them I can only speculate I might be feeling a little…unpredictable.

If you want to see a detail list of what foods we are buying weekly you can check our Market Day Journal.

You can view our body stats and fitness blog by visiting the Fitness Journal section. It will be updated regularly, touching on topics of health and fitness.

Health to you.

If you tried accessing 100MileHarvest.com yesterday, you know that the web site was down. As we looked at our options, we realized that we should take advantage of the outage to seek out a host and evaluate them not only on the critical factors of plan offerings, uptime and service, but also on how “green” their business was.

We checked out a few of these web hosting companies, read a number of customer testimonials on third party sites and quickly identified DreamHost as a great choice. Since 2007 they have operated “carbon-neutral.” According to their website:

“DreamHost is carbon neutral. We’ve calculated the impact of everything that DreamHost uses and leaves behind in the course of our daily work. All of the resources that we use - paper in the office, electricity for our servers, even the gas in our cars that bring us to the office - leaves behind some kind of soul-sucking residue in the world.

When we learned that running DreamHost generated as much carbon dioxide as 545 average-size homes we realized we had to do something to neutralize our emissions.

With a bit of research we found the most effective approach begins with resource conservation: turning off the lights, reducing travel, printing on both sides of the page. Efforts are being ramped up here daily to do what we do with less. The next step is to use clean, renewable energy. Without the option to put up solar panels or connect with a green power utility for us this means purchasing Renewable Energy Credits. Finally, to neutralize those unavoidable emissions we’ve invested in Emission Reduction Credits (a.k.a. “offsets”) which guarantee our remaining impact is effectively erased. A third-party-certification? Never fear. The credits we use to green our energy consumption and neutralize the rest of our emissions meet the highest standards in the industry. Click to view our up-to-date Certificate of Carbon Neutralization.”

We believe strongly that every dollar is a vote. With every purchase decision we make we can either support sustainability and values-driven businesses, or keep the status quo, which most of us will probably agree is not good enough. This concept has completely changed the way we research, evaluate and purchase products and services, and we are pleased that more people are exercising that economic power. Marketing research firms call us “conscious consumers” or “enlighteneds” – the labels aren’t important, but the growing movement certainly is.

So, 100MileHarvest.com is now being hosted by a DreamHost, a 100% carbon-neutral company. We look forward to seeing more technology and service companies follow their example.

This morning, Katerina allowed us to sleep in until she just couldn’t resist the urge to give me her hand-made Father’s Day card. With that, she and Maggie got up, and left the bedroom. As Katerina was walking out she said sweetly, “Daddy, stay in bed, OK? Whatever you do, don’t go out this door.” She quickly turned and closed the door behind her.

A few minutes later, she re-appeared beaming, and called for me to join them. As I walked to the kitchen, I was met with the delicious aroma of baked goodness. Pancakes! (Instant) coffee! I had forgotten we had these in the pantry, but it was clear they hadn’t. And even though I’ve been enjoying my egg and potato breakfasts for the last month, this was a special treat. Thank you, Maggie and Katerina, for a wonderful start to Week #6.

For all the dads out there, Happy Father’s Day.