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Saturday, November 10, 2012

Confessions of a Freshman Farmer




Pre-med student becomes a small sustainable farmer: this is Tom Hart’s journey.  Some might find this to be a strange transition but Hart is a lover of food so it was perfectly natural for him.  Somewhere along the way, as an upperclassman in Boston, he began purchasing ingredients away from the conventional grocery stores.  He declared: “Everything just tasted so much better.”

Then he read it, Michael Pollan’s The Omnivore’s Dilemma.  He said, “Whole Foods, my go-to place for groceries, was ruined for me.”  He realized then that he could make a real difference as a farmer and his vision for the future changed.  Tom Hart could be part of the change to America’s agriculture system. 

He embraced the ideas of Pollan, Wendell Berry, and farmers like Joel Salatin of Polyface Farm in Swoop, Virginia.  Hart envisioned creating a farm on the North Fork of Long Island, similar to Polyface, one that works on a rotation system of ecological and sustainable practices. 

A “Whole Farm” or “Mixed Farm” concept is one where land plots are used both for a variety of produce and for the livestock.  The land is able to gain benefit from the diversity instead of being drained of nutrients; the theory is that this leads to a better final farm product with less ecological impact. 

After leaving thoughts of medical school behind, Hart sought apprenticeship opportunities so he could work towards making his dream into a reality.  These foundational apprenticeships included two small sustainable and certified organic farms. Biophilia Farm, where he learned about growing seasons and practices on their 14-acre produce farm, and Browder’s Birds raising pastured meat and egg chickens through the lifecycle from chicks to market

Tom Hart founded deep Roots Farm in the spring of 2012.  He has been able to create a farm of diversity in the very first season. Along with heirloom-variety vegetables grown with sustainable eco agriculture, they are also raising a good variety of pastured animals.  Tamworth hogs, broiler meat chickens, egg layers, and broad-breasted turkeys are in the plot rotation at the farm.

Hart’s farm is not organic at this point, but he talked about transitioning his leased fields to become certified by NOFA (Northeast Organic Farming Association).  He does not anticipate seeking the same certifications for the livestock however.  He said, “While I do feed the animals organic feed, I also feed them byproducts from the local brewery and vegetables that are donated from a conventional farm neighbor.  It is more important to me to use this local waste for a good purpose.”

So, what did Tom Hart learn in his first year of farming his own operation?  “I learned how helpful people are; there was always someone around to lend a hand on processing days. Everyone has been great,” he said.  He also learned some logistical lessons about being more diligent with cover crops, and how weeds can really just take over so very quickly.  He learned that the equipment he started the season off with is going to need a tiller upgrade; he was so sure that his tractor was all set up.   

Hart said, “One of the things that surprised me the most was how much gasoline I used just going back and forth from home to the farm and to market, I really underestimated that.”   

What will be new for Deep Roots next year?  Well, a more efficient run-around car for starters to save on the gasoline budget.  Hart also mentioned re-thinking some of this selling outlets next year due to limited manpower.  He said, “I don’t think I will be able to afford to hire someone, so something might have to go.” He is working on his 2013 crop plan now and he feels like he learned a lot about what was growing best on his land and what was farmer-friendly for harvesting and storage longevity.

It is important to Hart that he not be labeled as a livestock farmer alone, which has been a tendency of late.  The raising of animals for food is quite unique in his area and the media has been very interested in a new wave of locavore meat producers.  Hart said, “I don’t want to be known as only a chicken farmer, what I have is a small diverse farm: animals and vegetables”

Tom Hart and his Deep Roots Farm goods can be found in-season at Greenport and Kings Park Farmers Markets.  You can also visit his facebook page for more information: www.facebook.com/deeprootsli.                                                

Wednesday, June 6, 2012

Acid Reflux, are you suffering?


Heartburn is a painful burning feeling just below or behind the breastbone. It usually comes from the esophagus. The pain often rises in your chest and may spread to your neck or throat. Contents from the stomach can back up (reflux) into the esophagus.

Altering your diet and lifestyle may help alleviate both heartburn and the more serious GERD, but neither should be overlooked and left untreated.


Lifestyle changes 
Some lifestyle changes that can help control your acid reflux symptoms. These include:
Maintain a healthy weight.
Quit smoking.
Limit alcohol.
Avoid eating 3 hours before lying down.
Raise the head of your bed.
Do not wear clothing that is too tight around your waist.

Reduce Stress.
Dietary Changes
Eat smaller more frequent meals
Eat Slowly
Chew thoroughly
Foods to Limit or Avoid, these may make it worse:
Spicy foods      Fatty foods             Mint
Chocolate        Alcohol                   Caffeine
Citrus fruits      Tomato-based foods

Keep a Food Diary:
Ultimately, every person responds differently to foods. Food diaries that include the symptoms you experienced after eating the food allow you to refer back to it to monitor any trends you notice with certain foods.


Call your health care provider if symptoms worsen or do not improve with lifestyle changes or medication.
Also call for any of the following symptoms:

•     Bleeding

•     Choking (coughing, shortness of breath)

•     Feeling filled up quickly when eating

•     Frequent vomiting

•     Hoarseness

•     Loss of appetite

•     Trouble swallowing (dysphagia) or pain with swallowing (odynophagia)

•     Weight loss

Saturday, March 31, 2012

To Soy or not to Soy?



Well…. There certainly appears to be some benefits to incorporating soy into our diets when we look at the laundry list of symptoms associated with perimenopause and menopause such as Menstrual Irregularities, Hot flashes/Night sweats, Sleep problems, Irritability, Weight Gain, and Sexual Issues.

These symptoms may all be associated with hormone imbalances.  Soy can have positive benefits with this trigger.

Soy contains isoflavones called genistein, daidzein and glycitein.  These phytosterols are “estrogen-like” and can act as replacements in the body during this lifespan period when estrogen levels may drop.  Providing this plant-based replacement assists in alleviating symptoms of Perimenopause and also helps to reduce breast cancer risk.

Tip: Add some Soy to your diet.

Soy is not just tofu either: there are many other products that include soy.  Endamame is a favorite snack – high quality protein, contains fiber, and is much lower in calories then many other protein foods.

Try some, yum.

Tired, tired, tired.


Fatigue, yet another symptom of pre-menopause, is one of our body’s ways of telling us to make some lifestyle changes.  Of course if you are not getting enough sleep this could be a cause.  Also if you are not getting a good quality sleep, frequent waking for example, this would also cause fatigue.  AND, once again, hormone imbalances can be the contributor to your fatigue.

Once you follow the recommendations for some quality sleep, you can also try some good dietary habits to alleviate your fatigue:

* Eat a good breakfast – this is the fuel for your day.
* Don’t turn to caffeine or sweets for energy – stick to complex carbs and proteins: nuts, seeds, fresh fruit and veggies.
* Choose smaller more frequent meals to combat fatigue.

Tip: Fight Fatigue with Whole Foods.

Complex Carbs like whole grains, brown rice, fruits, and veggies along with Quality Protein such as lean meats, beans, and low-fat dairy can help fuel your body through these difficult times.

Remember to also get some exercise and good sleep.

If you take care of yourself you are sure to feel more perky. 

I can’t get no…..







….. SLEEP.  A common perimenopause symptom.  Insomnia can also contribute to co-symptoms such as weight gain, irritability, and problems with concentration.  Sleeplessness may be alleviated by making some simple changes in you routine.

Steps to a better night’s sleep can be:
* Eliminating caffeine or Limiting to early in the day.
* Avoid alcohol – which disrupts sleep patterns.
* Don’t confuse things with Sleeping Pills – only a short-term fix.

Sometimes we can get ourselves into a viscous cycle of caffeine.  Drink it to wake up and be more alert – but then it keeps us from sleeping properly many hours later.

If you just can’t relax meditation can help to clear your mind:  http://www.mayoclinic.com/health/meditation/HQ01070

From the kitchen: try a small before bed snack containing tryptophan that simulates sleep-inducing serotonin.  Examples are the age-old cup of warm milk, a little bit of turkey, or some nuts.

Tip: Sleep better and avoid aggravating other perimenopause symptoms.

There are few things better then a good night’s sleep.  Try these things to help you get some ZZZZZZZZZs


This is your wake-up call


Time to start being healthy?  Years fly by and we tend to tell ourselves we will start taking better care of “me” tomorrow, or next week, or on January 1st… Then we hit our mid-30’s to Late-40’s and we are just not feeling good.  We may be in the track of perimenopause and we are aggravating the hormonal imbalances by ignoring our wellbeing and health.  These symptoms are your wake up call.  Are you a little overweight? Not getting enough exercise? or sleep for that matter?

Excess weight can have effect on our hormone balances – Estrogen is also produced in adipose tissue along with the ovaries.  With our hormones already haywire the last thing we need to do is add to the problem.  It is now more important then ever to watch our weight and get to a healthy BMI.  Not sure what this you can check your weight and height on this chart:  http://www.nhlbisupport.com/bmi/

Tip: Get to a healthy weight to keep the excess estrogen down.

Try a food diary for a week or so and reflect on your choices, so much of our eating can be unconscious.  Make sure to record your actual exercise too.

Start taking care of you.

Wednesday, February 29, 2012

Can Fiber help Perimenopause Symptoms?


Making sure that we have adequate amounts of dietary fiber in our diets is beneficial to our general health but also can assist in lessening perimenopause symptoms.

You may already know that fiber plays a significant role in lowering risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake also lowers blood pressure and serum cholesterol levels.

Studies also suggest that fiber assists in relieving our bodies of excess estrogen.  This same excess estrogen is thought to be the culprit of several pre-menopause conditions and is believed to increase breast cancer risk.

So, are you getting enough fiber?  Women older than 30 on a 2,000-calorie daily diet should consume at least 25 grams of fiber per day, according to the United States Department of Agriculture (USDA) DIETARY GUIDELINES FOR AMERICANS, 2010

Tip: Wash the extra estrogen away with some fiber.  Write down what you eat, are you getting 25 grams?

Great sources of fiber are legumes (peas, soybeans, and other beans) oats, rye, barley, whole grain foods, also in some fruits and vegetables.  Many Americans are simply not eating adequate amounts of dietary fiber. See Appendix 13 in the Dietary Guidelines for the some food sources ranked by dietary fiber content per gram.  Here’s the top 5: 

1. Beans (navy, pinto, black, kidney, white, great northern, lima), cooked
2. Bran ready-to-eat cereal (100%)
3. Split peas, lentils, chickpeas, or cowpeas, cooked
4. Artichoke, cooked
5. Pears

Once again lets try to hit the pantry for some relief before we hit the pill bottle. It works!