My love affair with walnuts

My first memory of walnuts was when my best friend’s mother offered me homemade chocolate chip and walnut cookies. It was love at first bite. Thank you Mrs. Price.

It’s harvest time in our local walnut orchards and I couldn’t be happier. Leaves are turning yellow and brown and walnuts are falling all over the ground.

Walnut orchard on Peachy Cyn Rd. after being shaken up. 

This weekend I took a drive in the rolling hills along Peachy Canyon Road and watched the harvest in progress.

A walnut still partially in its green fruit shell.

A large tractor with a 15-foot-long arm reaches out to the trunk of the tree and gives it a violent shake. In an instant, leaves and nuts fall to the ground.  The tractor moves from tree to tree much faster than you would expect. Crews move in and handpick the harvest off the ground.

Some of the nuts are covered with the green fruit they grew in, but most of them are already dried.

The walnuts are sacked in burlap and sold at the nearby winery, Chateau Margene. They produce walnut oil and other snacks with the Limerock Orchards label. 

It is one of many small, family-operated orchards around Paso Robles, Calif.

Our family is lucky to live in the heart of the production of wonderful food. All around us farmers grow organic fruits and vegetables, raise grass-fed beef, lamb and poultry and create world-class wines.

It’s easy to be a localvore and live, and thrive, on the foods grown within 100 miles of our house. 

Walnuts are one of nature’s perfect foods. A handful contains about 190 calories with 18g of healthy fats, 4g carbohydrates, and 4g proteins. Here are some benefits of eating them:

• Walnuts are high in Omega-3 fatty acids and natural vitamin E

• Walnuts increase your body’s ability to use fat stores.*

• Walnuts have the highest antioxidants content of any nut. Most of the beneficial phenols are in the skin, so don’t take it off.

• Walnuts are protective against cardiovascular problems and diabetes.


Walnuts fit nicely into my paleo lifestyle. I try to choose foods that were available to our ancestors 20,000 years ago before the agricultural revolution. That means I eat lots of vegetables, fruits, meats, nuts and just a little dairy.  It’s helped me lose 80 lbs and take on new challenges I never imagined.

A recent study has determined that only 5.5% of all adults consume tree nuts of any kind. If you’re not eating them already, join us!

Sacks of walnuts for sale at Chateau Margene.

How running saved my life

I’m really enjoying the book Born to Run by Christopher McDougall. His book is about a Native American tribe, the Tarahumara, who are probably the world's best endurance runners. For them it’s a way of life.

The book makes a larger argument that all of us are born to run, because that is how we evolved.

I was born least likely to run. I was the fat kid in gym class who walked laps around the field, when the coach wasn’t looking, instead of running them.  Even then, I remember getting winded; having side pain; and blaming it on the SoCal smog.

Eighteen months ago, I couldn’t run a mile to save my life. I probably hadn’t run more than a block… ever. I was 280 lbs. and sitting around waiting for a heart attack. It was time for a change.

As it turns out, running saved my life.

How I got started running

My 2nd 5k race in October 2010.

It began when I joined a committee planning the Paso Robles Harvest Marathon & 5k. I picked the 5k as my first fitness goal. I had three months to get ready.

The thought of running 3.1 miles is no big deal for most people. For me, it was like climbing Mount Everest.

I knew I would have to start slowly, but I didn’t know where to begin. I looked for beginner running plans and did some research. The plan I used is reprinted below.

It calls for 30 minutes of exercise, five days a week. I started with five minutes of walking, then three minutes of jogging, then repeat. I jogged as slowly as I could. I took it easy. I listened to my body.

You can start even more slowly, if you need to. How about 5 minutes of jogging and 30 seconds of running. Work up from that, by adding a bit every couple of days.

It’s a mind game

I began to realize that running is more mental than physical. Before you can start or make progress, you have to convince yourself you can do it.

Your mind plays tricks on you. It tries to convince you to stop, slow down or fail. It’s a safety mechanism. Your mind and body basically say, “nothing is chasing us, so why should we be running.” It’s like a little devil sitting on your shoulder and whispering in your ear, “take a break, you deserve it.”

You have to fight the battle head on. I use visualization. I imagine my body is the perfect specimen of fitness; and that I am running effortlessly down a beach. I imagine I am flying like an eagle. I imagine being a hero to my children. I imagine that I am becoming “running.” Ok, maybe that is too deep.

You need to have a constant positive conversation with yourself, affirming your ability and desire to succeed. Repeat a mantra in your head over and over so you can beat the mental game.

Like Henry Ford said, “Whether you think you can, or you think you can’t – You’re right.”

Running is social! Bay to Breakers 2011 with friends.

Success!

The plan worked. I could run now! I now could burn a ridiculous number of calories. I didn’t experience any pain. I was ahead of schedule, so I found another 5k to do first. Here are the races I completed over the last year:

1. Heritage Oaks Fun Run 5K - 9/26/10

2. Paso Robles Harvest Marathon 5k - 10/25/10

3. Castle to Coast 8.2 miles - 1/15/11

4. Cal Poly’s March Triathlon Series, Lake Lopez -3/27/11

5. Wine Country 5k - 4/10/111

6. Wildflower Mountain Bike Triathlon - 4/30/11

7. Morro Bay Rock to Cayucos Pier-10k - 5/7/11

8. Bay to Breakers – 12k -5/15/11

9. Kennedy Club 10k - 5/21/11

10. 178-Mile Reno to Tahoe Odyssey, team relay - 6/5/11

11. SLO Triathlon - 7/24/11

12. Goleta Olympic Triathlon - 7/31/11

I’ve worked my way up to 10 miles and I will be running my first half-marathon in October 2011.

Thanks to running, triathlons and a new way of eating, my health stats improved tremendously: 
• Weight is down to 210 lbs.

• Blood pressure is down to 120/80

• Cholesterol is down to 172, (LDL 74, HDL 85)

• Triglycerides are down to 64

• Resting heart rate is 52 beats per minute

• Body fat is under 20%

• Waist is down to 34”

Remember to take it slowly

Everyone knows someone who says, “I tried, but I just can’t run.” Usually what happened is they woke up one morning and decided to run. They walked out the front door and gave it their all for a half hour and then boom. They suffered an injury. It hurt so bad they never tried again.

If you try that, expect the same. If you want to succeed, follow a plan and start slowly. Work your way up to three miles.

My first Olympic Triathlon: At the finish, 2:50. 

You were born to run

Born To Run is a convincing book. It explains how our bodies evolved over millions of years to be endurance runners.

Before our ancient hominid ancestors could make bows and arrows, they caught large wild game with persistence hunting. Basically, they spent a day running down their prey until it collapsed. It turns out we are better equipped for endurance than most other animals. Even though other animals are better sprinters, we can outlast many in the long run.

I still don’t consider myself “a runner.” But, I do run – about once a week. Two or three times would probably be better. Running every day might be great for some people, but I find more recovery time wonderful for injury prevention. Plus, I have more fun riding my bike, swimming, weightlifting, and playing racquetball.

This weekend is the one-year anniversary of my first 5k-race. This time around I’ll be doing the 10k. Wish me luck!

Running Planet beginner’s plan

Week 1

Monday – Rest.

Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy. If you feel you cannot run for 3 minutes then take some short (10 – 15 seconds ) walking breaks in your 3-minute jogging interval.

Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.

Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes.

Friday - Rest. If you feel like cross training, go ahead. If you do cross train, keep the intensity level very easy. You want to let your body recover on these rest days.

Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes.

Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes.

Week 2

Monday - Rest 

Tuesday - Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.

Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.

Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.

Friday - Rest or cross train.

Saturday - Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.

Sunday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.

Week 3

Monday - Rest

Tuesday - Walk/Jog for 30 minutes. You will make another decrease in your walking interval today. Walk for 3 minutes and jog for 5 minutes.

Wednesday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.

Thursday - Walk/Jog for 30 minutes. Walk for 3 minutes and jog for 5 minutes.

Friday - Rest or cross train.

Saturday - Walk/Jog for 30 minutes. Decrease your walking interval to 2 minutes. Walk for 2 minutes and jog for 5 minutes.

Sunday - Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.

Week 4

Monday - Rest

Tuesday - Walk/Jog for 30 minutes. Decrease your walking interval to 1 minute. Walk for 1 minute and jog for 5 minutes. If at any time you feel you are struggling, back off to the prior week or to a point at which you feel more comfortable. Remember, however, that you must push yourself a bit to make improvements.

Wednesday - Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.

Thursday - Walk/Jog for 30 minutes. Walk for 1 minute and jog for 5 minutes.

Friday - Rest or cross train.

Saturday - Walk/Jog for 30 minutes. Today, you will decrease your walking interval to 30 seconds. Walk for 30 seconds and jog for 5 minutes.

Sunday - Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.

Week 5

Monday - Rest

Tuesday - Today you are going to try something different. Go to a school track or a trail in your area that you have measured. Warm up with vigorous walking for 10 minutes and then jog 2 x 1 mile repeats. Jog one mile and then walk for 5 minutes. The jog another mile. Cool down with 10 minutes of walking.

Wednesday - Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.

Thursday - You will extend the distance of your workout today. After a 10-minute warm up, jog for 1.25 miles. Cool down with 10 minutes of walking. You can run almost anywhere - through your neighborhood; in a park; on a school track; or on a treadmill.

Friday - Rest or cross train.

Saturday - Warm up for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.

Sunday - You will extend your workout again today. Warm up by walking for 10 minutes. Jog for 1.5 miles. Cool down with 10 minutes of walking.

Week 6

Monday - Rest

Tuesday - Warm up by walking for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.

Wednesday - Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.

Thursday - Warm up by walking for 10 minutes. Jog for 1.75 miles. Cool down with 10 minutes of walking.

Friday - Rest or cross train.

Saturday - You will do your longest run today. Warm up with 10 minutes of walking. Jog for 2 miles. Cool down with 10 minutes of walking.

Sunday - Extend you run again today if you are feeling up to it. Warm up for 10 minutes. Jog for 2.25 miles. Cool down with 10 minutes of walking. If you are feeling fatigued from yesterdays run, just run 1 mile today.

You have done it! You should now be able to jog comfortably for 2 miles. What you do now is up to you. You can just maintain your new level of fitness by continuing your daily workouts or you can move up to the next level and train to complete a 5K race.

Treating Patients by Doing Nothing

The Medicine of Nothing

A Simple Solution to Disease

Dr. Alan Goldhamer discusses fasting with Aron Choi of Bastyr University. He says, “The power in the medicine is the diet, sleep, exercise. Everything else is, as they say, the feathers on the rattle, rather than the principles upon which we are getting people well.”

Watch the video here:
Treating Patients by Doing Nothing | TrueNorth Health

Where's the beef?

Do you know where your beef comes from?

Paso Robles rancher Coco Collelmo.

I do. Last week I met rancher Coco Collelmo. She raises a small herd of grass-fed New Zealand Angus seven miles up Adelaide Road from our house in Paso Robles.

Coco’s father started the business in 1959. In 2001, Coco met David Foss of New Zealand who brought a new breed of Angus to the ranch. They share a philosophy of cattle ranching based on sustainable farming and healthy food. They work with the land’s own resources, using superior cattle, managing stock humanely, feeding only fresh grasses, and never using antibiotics or hormones.

These animals evolved over tens of thousands of years to feed on grasslands, not to be fattened up with corn and food by-products, like you find most places. We humans evolved to hunt and eat animals raised on the plains, not feedlots.

I decided to look for more local, healthy alternatives for our family and to cut back on what the industrial food complex is selling us.

A bull at Fair Oaks Ranch

So, last week I drove up a narrow dirt road to Coco’s Fair Oaks Ranch to pick up our quarter-share of steer. Her ranch is one of many community supported agriculture (CSA) programs in town.

After the steer was cut and trimmed the yield was about 400 lbs., not counting the lard, organs, etc. Our share was 1/3 steaks, 1/3 roasts, 1/3 ground beef. It cost us $8 per pound.

This was our second year and we doubled the order. Last year the supply lasted a few months. We should make it farther this year. Surprisingly, the 100 pounds of beef only uses about 4 cubic feet of space and fits well in our regular freezer in the fridge.

Grass-fed beef is good

1. Perennial grasses are better for soil.

2. Animals that are grass-fed their entire life are healthier — and their meat is safer for you. 

3. Grass-fed animals produce the right kind of fat.

4. The corn fed to feedlot cattle is fossil-fuel intensive and heavily subsidized. 

5. Perennial pasture reduces flooding and pollution-laden runoff.

6. Grazing animals don't need the large quantities of antibiotics that feedlot cattle do.

7. Perennial pasture is a carbon sink.

8. Modern grazing methods match the efficiencies of industrial-scale grain production.

9. Pastured animals are treated more humanely.

10. Grass-fed is more expensive, so you eat less.

Source: Top 10 reasons to eat grass-fed meat 

"The meat you buy in the store comes from cattle that have been fed corn, grain, or feed byproducts," Coco says. Cattle that are fed in confinement are routinely fed high carb diets with low doses of antibiotics and added hormones to make them bigger, quicker.

Their diet changes the composition of their fats from being high in omega 3, which is a natural anti-inflammatory, to being high in Omega 6, which does the opposite. 

Factory farms fatten their cattle in crowded feedlots where they sometimes get sick. Then the sick animals are forced into slaughterhouses with electric prods, forklifts and bulldozers. If you think you can stomach it, watch this video, Slaughterhouse Investigation: Cruel and Unhealthy Practices.  I don't really want to eat sick beef.

Commercial ground beef is usually blended parts from dozens of these factory farms. This increases the chance the meat is contaminated with E.Coli or another pathogen. To prevent tainted meat, some factories add ammonia, according to a New York Times article. Mmm… tasty ammonia.

How to cook grass fed beef

Grass fed beef cooks faster. It stays redder in color even when it is medium temperature, so be careful not to overcook it. Because it is low in fat, I like to drizzle a little olive oil on my steaks to keep them from sticking to grill.

Grass-fed shoulder roast. Yum!

With the ground beef I make burgers, tacos, meatloaf, meatballs and meat sauce. I love to add diced onion, garlic and fresh herbs like cilatro, parsley, dill and basil to my burgers. I’ll usually add a raw egg, some olive oil and a dash of hot sauce, too.

The roasts I slow cook in the oven or crock pot with broth and vegetables.

Tips for Cooking Grass Fed Beef