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Coconut oil is good for you inside and out.

By Jan Walsh

Photography by Beau Gustafson


Coconut oil is extracted from the “meat” of coconuts.  It is high in saturated fats. Yet these are not typical saturated fats, such as those found in meat and cheese. It contains lauric acid, a type of Medium Chain Triglycerides (MCTs), which are metabolized differently than long chain fatty acids. It has been shown that lauric acid increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels. MCTs can also increase energy, kill harmful pathogens, and reduce appetite. Coconut oil is good for your skin, hair, mouth, and can also be used as a mild sunscreen, blocking harmful ultraviolet rays of the sun.

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I buy wild caught fish, not farmed nor genetically modified.


By Jan Walsh


Photography by Beau Gustafson


I have enjoyed fresh caught fish and seafood since I was a child. I can recall my “Daddy Joe” taking me on my first fishing adventure to Highland Lake, near Oneonta. I threw my line from the bank straight into the limbs of a tree hanging over the water. I was not concerned about the line but was worried that the worm was afraid being up so high, given his home was in the earth. I have fished a couple of times since that time—before deciding to leave fishing to the pros.

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Most egg labels are intended to confuse you.


By Jan Walsh


Photography by Beau Gustafson


Which eggs do you buy?  With so many descriptors on the labels, you might be fooled into thinking you are buying clean, Non-GMO eggs when you purchase eggs with the following labels: all natural, farm fresh, no hormones, vegetarian diet, omega-3, cage-free, and free-range.

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Know where your meat comes from, Marble Creek Farmstead.


By Jan Walsh


Photography by Beau Gustafson


Marble Creek Farmstead is a small, sustainable family farm located in Sylacauga, Alabama. The owners Jesie and Matthew Lawrence named the farm after Sylacauga, the Marble City.


Marble Creek Farmstead grows fruits, vegetables, and flowers—all free from pesticides, herbicides, and fungicides. And their forest, garden-style orchard is in the planning stages. Marble Creek Farmstead also has a line of all humanely raised, natural, pastured raised meats.  If you do not know the difference between family farms and factory farms, Goggle “factory farms,” or watch Food, Inc. documentary.

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Do you know one heirloom from another?


By Jan Walsh


Photography by Beau Gustafson



I am a tomato snob. I admit it. If I had to choose one fruit that I could have in season—all the time—it would be tomatoes. And it would be heirloom tomatoes of all shapes, sizes, colors, and flavors.

If you are new to heirlooms, don’t expect them to all be round and red. Heirloom tomatoes do not have the genetic mutation that gives tomatoes a uniform red color. And unlike the seeds of hybridized plants, Heirloom seeds “breed true.” Both sides of an heirloom variety’s DNA are derived from a stable cultivar, whereas hybridized seeds combine different cultivars.

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