ARBOR FARMS
MARKET
2103 West Stadium - Boulevard Plaza
Ann Arbor - 734-996-8111 - arborfarms.com
Our April 2016 Newsletter for Healthy Living
Nuts to You
aw organic nuts are a great source
of vitamins, antioxidants, fiber
and healthy fats. Contrary to
popular belief, eating healthy fat can
actually help you lose weight. Far more
often than not, if you're struggling with
excess weight, it's because you're eating
too much sugar and non-vegetable fiber
carbs. In fact, a high-fat, moderate protein, and lower-carb diet is one of the
most effective ways to shed stubborn
weight, as it helps shift your body from
burning sugar to burning fat as its primary fuel. This kind of diet also promotes mitochondrial health, which is
important for overall health and disease
prevention.
Research has confirmed that
weight loss is one of the health benefits
of regular nut consumption. Compared
to people who avoid nuts,
those who eat nuts on a regular basis also tend to have:
lower systolic blood pressure;
fewer risk factors for metabolic syndrome and lower risk for diabetes; better cardiovascular health; reduced
mortality risk, and greater longevity. A
number of studies have linked nut consumption to life extension. One largescale, 30-year long Harvard study found:
that people who ate a small handful
(approximately 1 ounce or 28 grams) of
nuts seven times per week or more were
20 percent less likely to die for any reason, compared to those who avoided
nuts; that eating nuts at least five times
per week was associated with a 29 percent drop in mortality risk from heart
R
disease, and that there was an 11 percent
drop in mortality risk from cancer. Even
those who ate nuts only occasionally —
less than once a week — had a 7 percent
reduction in mortality.
More recently, Dutch researchers found that people who ate just 10
grams of nuts each day had a 23 percent
lower risk of death from any cause. This
study went on for 10 years and included
Raw macadamia nuts also contain high
amounts of vitamin B1, magnesium, and
manganese. Just one serving of macadamia nuts net 58 percent of what you
need in manganese and 23 percent of the
recommended daily value of thiamin.
Moreover, about 60 percent of the fatty
acid in macadamia is the monounsaturated fat oleic acid. This is about the
level found in olives, which are well
“(t)hose eating nuts also suffer fewer deaths due to cancer,
heart problems and respiratory diseases …”
more than 120,000 men and women between the ages of 55 and 69. Moreover,
as reported by Parent Herald: "Research
revealed a decrease in neurodegenerative disease by 43 percent, respiratory
disease by 39 percent and diabetes by 30
percent for people who consumed nuts
more ... (t)hose eating nuts also suffer
fewer deaths due to cancer, heart problems and respiratory diseases ...’
One reason nuts are so beneficial is that many — including walnuts,
hazelnuts, pecans, Brazil nuts, and almonds — contain the amino acid larginine, which offers multiple vascular
benefits to people with heart disease, or
those who have increased risk for heart
disease due to multiple cardiac risk factors. They also contain healthy fats your
body needs for optimal function, plus
moderate amounts of protein and other
valuable vitamins and minerals. Macadamias and pecans provide the highest
amount of healthy fat while being on the
lower end in terms of carbs and protein.
known for their health benefits. This
little tidbit is a fact few people make
note of when discussing the benefits of
macadamias.
Pecans also boast more than 19
different vitamins and minerals that
studies suggest can help you lower LDL
cholesterol and promote healthy arteries.
Unlike almonds, they have almost no
omega-6 or omega-3 but the little that is
there is 90 percent lower than that found
in almonds. With respect to protein, 1
ounce of macadamia nuts will provide
you with only 2.2 grams of protein,
while a similar serving of almonds will
provide nearly three times as much. Finally, 1 ounce of macadamia nuts only
has 4 grams of carbs, but over half of
those are non-digestible fiber so it provides an ultra-low 2 grams of sugar per
ounce of nuts. Walnuts are another excellent choice with many healthboosting properties, including anticancer activity (cutting breast cancer risk
What’s Inside This Issue
 Subscription information for
 Flowers to the Rescue
Organic Produce CSA Farm Shares
 April Monthly Coupon
All articles in this newsletter are for the purpose of nutritional information only and should not be considered a substitute for professional medical advice.
continued on page 3
Homer Organic Family Farms
2016 Produce
CSA
Our Farming Practices
Our farming practices will take you back to the 1930's. Our fields
are plowed and worked with horses. Our large families provide many hands to do the hoeing and many
other tasks that can only be done by hand. Food that was raised in the 1930's had much better flavor and
many more nutrients because farmers were not dependent on the chemicals, pesticides and GMO seeds
that most farms use today. Food that has been organically grown doesn't just taste better, but it's also
better for you!
We want you to enjoy better health. It is important to know where our food is coming from.
Everyone needs a farmer.
Who or where is your farmer?
About Us
We farmers (there are now seven participating farmers in our Homer Community) have been
raising produce for several years, providing fresh vegetables for Farmers Markets and several of the Ann
Arbor food stores. In 2008, we decided to begin a farm share program (CSA). Being a farm share
member connects you directly to the farm your food is coming from. We usually offer a couple farm
visits during the summer months. A farm visit will not only acquaint you with our farming community,
but also offers a glimpse of the efforts made to provide you with good, clean, wholesome food.
We, being of the Amish faith, do not have phones, computers or email, so our communication
needs to be by mail, at the farmers markets or through our friends at Arbor Farms. Of course, you are
always welcome to come out to our farms.
We welcome you for a farm visit!
What is a CSA Program?
By subscribing to a CSA you are investing in a share of the farmer’s harvest. The CSA farm
share program then provides you with fresh vegetables every week. The early harvest begins May 25th,
continues throughout the summer, and ends October 8th (for a total of 20 weeks and a cost of $400).
Not only are subscribers getting the freshest food, but they are also showing their support for the
small farmer. The program works well for the farmers and members both. The farmer can plan how
much to grow. The member knows they have a box of vegetables coming every week. It makes shopping
quite simple. It broadens your eating habits, as you will try new things you've never had before. It can
challenge the cook. A seed catalog to us is like a cookbook to you. Sometimes we like to try new items.
So be our guest and enjoy the food.
What will I see in my weekly box?
Early Season: May/June
Asparagus
Leaf Lettuce
Swiss Chard
Sunchokes
Kale varieties
Collards
Zucchini and Summer Squash
Peas: Snap and Snow
Asian Greens
Summer Season: June/July/August
Late Season: September/October
Lettuce Broccoli Cabbage
Remaining summer crops,
Radishes Beans Bell Peppers
Red Peppers
Rhubarb Cucumbers Hot Peppers
Hard Squash
Strawberries Zucchini Carrots
Pumpkin
Peas Tomatoes Sweet Potatoes
Watermelon
Basil Potatoes Cantaloupe
Spinach
Green Onions Sweet Corn Onions
Cauliflower
Swiss Chard Summer Squash Egg Plant
Late Greens
Asparagus Beets Garlic
And wrapping up the garden.
Subscribe Now-May 1st. Pick-up information & enrollment forms at Service Counter.
Flowers to the Rescue
eeling stressed, overwhelmed, unfocused, lack confidence or just
out-of-kilter? Flower remedies
may be just what you’re looking for.
Flower remedies, also known as flower
essences, are floral infusions that extract
F
treatments on how people were feeling
emotionally. Dr. Bach was a pioneer in
recognizing the connection between
emotions and physical health. He
wanted to empower individuals with a
gentle and effective tool for self-care,
“...the study provided evidence in support of biodynamic
action (for) management of psychosocial stress.”
the energetic healing properties of the
flower that promote emotional and spiritual well-being.
Flower remedies are not the
same as essential oils or aromatherapy.
This is a common misconception, perhaps due to their name. Flower essences
have no floral scent; they work energetically. Flower remedies are more akin to
homeopathy. The premise of flower
remedies is each flower or tree blossom
contains the energetic pattern that correlates to a specific balanced emotional
state. By selecting the corresponding
flower remedy when you are feeling outof-kilter, it may assist you to move towards a more balanced state and into
greater harmony.
For example – when you are
feeling overwhelmed or burdened by a
responsibility, the ELM flower remedy
would be the appropriate choice to help
you restore your normal abilities and
optimism. Flower essences focus in on
how you are feeling emotionally rather
than on physical symptoms. Selecting a
flower remedy is a simple two-step process: 1) identify your current, out-ofkilter feelings/emotions, and 2) match
the feeling to the appropriate flower
remedy. The label on the bottle notes the
most common use of the remedy.
Dr. Edward Bach created his
first flower remedy in 1928. As a physician and researcher he observed people
with the same illness and the same treatment did not respond in the same manner. He changed his focus and based his
hence the development of his system of
flower remedies. Since Dr. Bach, there
are now countless other systems of
flower essences worldwide, many of
which follow his methods.
Rescue Remedy, or the crisis
formula, is the most well-known and
most frequently used flower remedy. It
helps one feel calmer in a stressful situation. A double-blind clinical trial compared a standard dose of Rescue Remedy
with a placebo. The conclusion was the
… “study provided evidence in support
of the biodynamic action of [the Bach
Flower Essences] remedies, particularly
for the management of high levels of
psychosocial stress.” While successful
for situational stress, Rescue Remedy
was not intended for daily use.
The foundation of Dr. Bach’s
system is the 38 individual flower remedies that can specifically address your
specific daily or chronic stressors. This
is not a “one-size-fits-all” approach; it’s
all about customizing the selection to
match your present situation. As an example, some flower remedies to consider
when you’re feeling: lack of confidence
(try Larch); restless mind (try White
Chestnut); procrastination (try Hornbeam, and for exhaustion (try Olive).
Subtle changes are what most
people report as their experience with
flower essences. The Olive flower remedy does not act like a jolt of caffeine.
Frequently, it is reported to be more akin
to the feeling of gentle renewal. Often
the question is raised, “Can’t I just eat a
lot of olives or use olive oil instead?”
Consuming olives or olive oil utilizes
the physical plant. While it has benefits,
it will not have the same affect as the
Olive flower remedy, which is energy
based and focused on emotions.
The suggested use for a single
flower remedy is 2 drops - as needed.
For any combination of essences, as in
Rescue Remedy or a personalize for-
Want to learn more???
Attend a free presentation
at Arbor Farms
Wednesday,
April 13th
7-8PM
“Flower Remedies:
There’s More than Rescue”
mula, 4 drops are suggested. For a personalized remedy it is recommended to
use it four times a day, and as needed. It
is more effective to increase the frequency of use rather than increasing the
quantity. The amount used is the same
for all ages and sizes. A hamster and a
horse would require the same amount of
essences. Traditionally the drops were
put into water and sipped. Drops can be
used directly from the stock bottle, (the
one you purchase at the store.) The
remedies are also used topically or
sprayed as a mist. Flower essences are
simple to use and safe for all stages of
life and for pets too. Next time you’re
feeling out-of-kilter you may wish to
consider flower remedies to enhance
your well-being. Want to learn more?
You are invited to attend our FREE
presentation. Bring your questions.
Reference: Halberstein, R., DeSantis, L, Sirkin, A, Padron-Fajardo,
V, & Ojeda-Vaz, M. (2007). Healing with Bach® flower essences:
Testing a complementary therapy. Complementary Health Practice
Review, 12, pp-pp. 3-14. DOI: 10.1177/1533210107300705
Nuts to You, continued from page one
in mice by 50 percent, and prostate cancer growth by 30 to 40 percent), and
improved reproductive health in men,
just to mention a couple. Just onequarter cup of walnuts provides more
than 100 percent of the daily recommended value of plant-based omega-3
fats, along with high amounts of copper,
manganese, molybdenum, and biotin.
They also contain phytosterols and antioxidants with powerful free-radical scavenging abilities. As with almonds, up to
90 percent of the antioxidants in walnuts
are found in the skin. Raw organic nuts
are a convenient superfood, and a great
source of healthy fats. Most nuts should
be eaten in moderation, not because
they're high in fat or calories, but rather
because they're high in protein and/or
carbs. Most Americans consume three to
five times more protein than they need,
along with excessive starchy carbs and
not enough healthy fats.
Reference: Journal of the American College of Nutrition 2011
Dec;30(6):502-10. New England Journal of Medicine Nov. 21,
2013; 369:2001-11. International Journal of Epidemiology March
9, 2015. Parent Herald March 5, 2016.Phytochemistry August
2003;63(7):795-801.
ARBOR FARMS
MARKET
PRSRT STD
US POSTAGE
PAID
ANN ARBOR MI
PERMIT NO 150
2103 West Stadium - Boulevard Plaza
Ann Arbor - 734-996-8111 - arborfarms.com
$2 OFF
your next purchase
of
$15 or more
at
Arbor Farms Market
Limit one coupon per visit. No cash value.
Valid through 4/30/2016
April Specials
Effective April 4 through April 17, 2016
Subscribe today!
Organic Strawberries, 1-lb. pkg.………….......... $3.99
Organic Bartlett Pears……….....…...…..... $1.99/lb
Grass-fed Top Sirloin Steaks………..….… $8.99/lb
Miller Amish Pick of the Chick…...…….... $1.99/lb
Fjord Sea Trout Fillets, farm-raised, Norway…. $12.99/lb
Michigan Grass-fed T-Bone Steaks Porterhs $12.99/lb
Organic Zucchini………………...…….....……...... $1.99/lb
Organic On-the-Vine Tomatoes.................. $2.99/lb
Organic Cucumbers, each.................................... $.99
.
.
Organic Produce CSA
Homer Organic Family Farms
Subscription and payment
option info at Service Counter
General information for 2016 season is on page 2,
or visit www.arborfarms.com
&
…….
Effective April 4 through May 1, 2016
Benefits of
Community Supported Agriculture
Nature’s Path Eco-Pac Cereals, asstd. 26-32 oz…. $6.99
Raw Walnuts, halves/pieces, sold in bulk………...... $6.99/lb
Helios Organic Greek Kefir, assorted 32 oz…….. $3.49
Ultra-Fresh Organic Produce– the best of the best! San Pellegrino Sparkling Juices, assorted 6/11 oz.. $4.99
Founder’s All-Day I.P.A., & assorted 6/12 oz….… $8.99
Saves time and money.
You really know where your food is coming from. Barone Fini Pinot Grigio, 750 ml…………...... $10.99
Kiss My Face Sunscreens, entire line…....... 20% OFF
Supports local economy and local agriculture.
Dr. Hauschka Skin Care, entire line…….... 20% OFF
Learn about new foods and seasonality.
Arbor Farms Brand Vitamins and Herbs..… 20% OFF entire line!