Tuesday, May 10, 2016

May "News from the Woods" Newsletter

News from the Woods
a monthly digest of resources, events, and people
in forestry & agroforestry

May 2016



Greetings!

Welcome to the monthly news of Wellspring Forest Farm and School.

Each month, we share useful information about methods for improving forest health and increasing productivity and diversity, along with the happenings of our farm and educational programs.

The newsletter will be emailed to you each month. You can read it in your email, download the attached PDF, or view it on our website. You are welcome to unsubscribe at any time. Instructions at the bottom of this email.

For the trees,
Steve & Elizabeth


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In the Woods
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May marks a dramatic transition in the forest, where the spring thaw has paved the way for a remarkable window in time, where many spring ephemeral plants emerge from hiding. Ephemeral means “lasting a markedly brief time,” which is exactly what they do.

One of the most desired of these plants are Wild Leeks, or Ramps (Allium tricoccum).


Recently, interest in this wild edible has led to concerns they are being overharvested. We wrote an article for the Farming the Woods blog about the issue, which you can read here.

If you want to try your hand at cultivating ramps, these videos from the ExtensionForest Farming site will help you get started.

As you roam the woods, keep an eye out for ephemerals, which are some of the most unique and beautiful plants in the forest. Here is a photo essay to help you ID some of them.

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On the Farm
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Mushrooms are starting to pop at the farm! We had the first of our Cold Weather Shiitake emerge in the past few weeks. These mushrooms are adapted to the “swing” seasons and fruit in response to the dramatically changing temperatures in spring and fall.


See this article from Field and Forest Products for more information on these beautiful shrooms.

For those in the Finger Lakes Region, consider joining our 2016 CSA to receive a half or full pound of fresh mushrooms each week from mid June - mid September.

We grow shiitake, oyster, and lions mane on logs from sustainably managed forests and oysters on organic straw in our greenhouse. We forage and offer chanterelles, chicken-of-the woods, and other wild mushrooms in medley shares as available.

The CSA runs from the second week in June through the second week in September, for a total of 14 weeks.  You can choose SHIITAKE ONLY or the MUSHROOM MEDLY as options.

$112 for a half pound ($8/week)
$200 for a full pound ($14/week, 10% discount)

Pick-up locations:

Thursdays at the Westy Bar in Ithaca (alongside Plowbreak Farm CSA pick-up) from 5 - 7pm

Fridays at Sweetland Farm CSAhttp://www.sweetlandfarm.org/ pick-up in Trumansburg from 1 - 8pm

Fridays at our farm in Mecklenburg off Buck Hill Rd South.



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Featured Articles, Videos, etc
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This month, we want to introduce you to Wellspring Farm & School.

Not so long ago, a vast mosaic of forests and trees covered the eastern and Midwestern US. These were old forests that stood the test of time.

These forests were not untouched by human hands; native first nations peoples tended the land for hundreds and in some places thousands of years. When European settlers and conquerors arrived, they enacted as a wholesale destruction of forests, and of culture.

Despite all this, in just the past 60 or 70 years, the forest has begun to return. Yet in our modern management, we still possess a mind of degeneration, and we are collectively denuding the forest back as has been done before. In agriculture, forestland is often considered worthless.

We began the school with one fundamental question:

What does it look like, to restore the eastern forest into productive coexistence?



We are two people (Steve & Elizabeth Gabriel) who steward 10-acres land as a productive forest farm and teaching site.

We are also a community of knowledge-holders, teachers, and stewards, doing the daily work to support healthy forested lands.



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Upcoming Events
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​ 
The Forest Talks
a series of guides hikes in heritage forests of the Finger Lakes

4th Tuesdays from May through October
5:30 - 8:00pm

These walks bring participants to some of the more majestic forests of the finger lakes. Local ecologists & foresters will be our guides as we learn to read the language of the forest and discuss how to apply our observations to management. After the hike we will gather at a nearby pub or coffee shop and continue the conversation.



Farming the Woods: Harness the Power of Mushrooms to Feed, Heal & Restore
June 10, 2016 – June 12, 2016

In this hands-on workshop with Steve, we explore fungal ecology and the ways we can partner with fungi to help solve global problems like ecosystem remediation, food access and distribution, and a range of health issues. Develop the confidence and curiosity you will need to continue exploring the positive potential of the fungal world at home.




See all our events at events.wellspringforestfarm.com


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Featured Forest Steward
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The steward of the month is Finger Lakes Forester Mike DeMunn. Mike has led a long career as a caretaker for the woods. He has been practicing ecological forestry for three decades and has worked for the U.S. Forest Service, National Park Service and the Soil and Water District, and for industry as head forester for a large lumber company.
 
In his youth, Mike was adopted into the Six Nations Haudenosaunee (Iroquois) tribe and his Seneca Hawk Clan Mother Da’ Ha’ da’ nyah meaning “he protects the forest.” His upbringing in a native culture, coupled with his vast experience in the industry working in both private and public sectors, gives Mike a unique and valuable perspective on forest ecology and management. 


Mike is not only an accomplished forester, but also artist and author o two children’s books, “Places of Power” and “The Earth is Good.” Both his painting and writing evokes a contagious passionate love and reverence for the natural world.

Mike is one of the elder mentors of our forest school. Spending time with him in the woods is a special moment. His wisdom flows as he teaches science, history, culture, and technical skills all at once.

Mike is leading the first hike this May as part of the “Forest Talks” series, as well as being the main teacher in our five-day Forestry & Agroforestry Short Course in August. LEARN MORE


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Quote of the Month:
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"Say that your main crop is the forest
that you did not plant,
that you will not live to harvest.

Say that the leaves are harvested,
when they have rotted into the mold.
Call that profit."

- Wendell Berry

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“News from the Woods” is brought to you by:

Wellspring Forest Farm & School
leaving forests in our footsteps
Steve & Elizabeth Gabriel
Mecklenburg, NY
farmers@wellspringforestfarmcom


Let us know what you think!


To subscribe, please visit news.wellspringforestfarm.com and simply enter your email. Or you can email stevegabrielfarmer@gmail.com with “SUBSCRIBE” as the subject line, and we will add you to the list!

To unsubscribe, please send an email with the subject “UNSUBSCRIBE ME” to stevegabrielfarmer@gmail.com

Saturday, April 9, 2016

Join our 2016 CSA for fresh, weekly mushrooms

FRESH MUSHROOM CSA

Wellspring Forest Farm & School
Mecklenburg, NY
www.WellspringForestFarm.com
607 - 342 - 2825

SIGN UP HERE: csa.wellspringforestfarm.com

Join our 2016 CSA and receive a half or full pound of fresh mushrooms each week from mid June - mid September. We grow mushrooms on the farm and forage nearby woodlands to bring our members a taste of the rich color, flavor, and health benefits mushrooms offer.

Mushrooms are a delicious and incredibly nutritious food & medicine. We grow shiitake, oyster, and lions mane on logs from sustainably managed forests and oyster on organic straw in our greenhouse.

CSA participants can enjoy log-grown shiitake, oyster, lions mane, red wine cap, chanterelles, and chicken-of-the woods in their share.

WATCH A SHORT VIDEO ABOUT OUR MUSHROOMS:



Some facts about mushrooms:

- They are known to reduce cholesterol, promote immune system health, and fight cancer cell growth

- The protein structure of mushrooms is very similar to animal proteins, making them a great source for vegetarians and vegans, who often lack this type of protein in their diets

- Mushrooms are one of the best sources of Vitamin D in the human diet. Drying mushrooms in the sun for 5+ hrs can increase their vitamin D content by 300%! Drying your own mushrooms is easy. (we'll tell you how)


Two share options:


SHIITAKE ONLY
fresh, log grown shiitake each week.


MUSHROOM MEDLEY
mostly shiitake, mixed with other mushrooms when available




Cost:

The CSA runs from the second week in June through the second week in September, for a total of 14 weeks.

$112 for a half pound ($8/week)

$200 for a full pound ($14/week, 10% discount)

Shareholders also receive a weekly recipe and update from the farm and discounts on educational workshops we offer.


Pick-up locations:

Thursdays at the Westy Bar in Ithaca (alongside Plowbreak Farm CSA pick-up) from 5 - 7pm


Fridays at Sweetland Farm CSA pick-up in Trumansburg from 1 - 8pm

Fridays at our farm in Mecklenburg off Buck Hill Rd South.


If you have questions please email farmers@wellspringforestfarm.com or call Steve or Elizabeth at 607 342 2825.

Visit csa.wellspringforestfarm.com to SIGN UP TODAY!

Sunday, March 6, 2016

Maple Sap Americano's at Gimme Coffee this Week!

MECKLENBURG, NY - One of the oldest forms of forest farming comes in the tapping of tree sap for delicious and nutritious products that arrive as the seasons change (thaw) from winter to spring.

Tree saps have long been viewed as a spring tonic by many cultures around the globe. Tree saps are loaded with minerals, nutrients, enzymes, antioxidants, phenolic compounds, and more.

In Korea specifically, there is a long history of sap consumption and most comes from the Acer mono, a maple which is called gorosoe, meaning “the tree that is good for the bones” in Korean. This is likely due to the high mineral content in sap, most notably calcium, magnesium, and potassium.

There are even places in Korea where people can take weekend retreats, visiting the mountains and consuming as much as 5 gallons of sap per day while sitting on heated floors with conditions similar to a sauna. The idea is to detox the bad stuff and unclog the body from a long winter. In Korean markets, Maple Sap usually sells for $5 – $10/gallon. (See this 2009 New York Times article on the topic)
Recently in North America, the so-called “functional beverage” industry has taken off, in part because consumer are becoming more aware of the health problems associated with sugary sodas and drinks, and are seeking alternatives. Just a few years ago, no one had heard of coconut water, but now its a mainstay at stores around the continent. Maple water, which is minimally processed and packaged, is now beginning to show up on the shelves with names like “sweet water” and “vertical water.” The purity of the product, along with it being hyper-local and sustainable to produce, separates it from coconut and vitamin waters commonly available on the market today.

Wellspring Forest Farm & School is excited to announce the availability of Maple Water from our forest to consumers in the Finger Lakes region as we enter March, the traditional month where sap flows the most in New York.

You can try our maple water in several ways:

-- Visit a Gimme! Coffee location in Ithaca or Trumansburg for their special “Maple Sap Americano” drink, available for a limited time beginning March 7th. The coffee wizards brew some of the best coffee around, and when we dropped off some sap for them they said “We especially like how it simultaneously softens the cup, and amplifies the tastes of the specific coffee.” Give it a try!

-- Visit the farm for our Maple Weekend & Farmers Market event in partnership with the NYS Maple Producers Association on March 19th and 20. We will have sap to try and bottled sap for sale! Other activities include live music, wood-fired pizzas, a farmers market on Saturday, and workshops on making maple syrup and cultivating mushrooms on Sunday. See our facebook event page for more info.

And, if you needed more reasons to try it, here are the top 5 reasons to drink maple water:

1. Its the cleanest water you will ever drink. Maple water is filtered through the cellular tissue of a tree, which acts like a big water filter. It comes out essentially sterile and we’ve worked with Cornell Food Safety to determine the process to keep it clean, crisp, and refreshing.

2. It is loaded with vitamins and minerals. Several studies from Korea have cited the potential benefits of maple sap consumption in lab settings for treating osteoporosis, hypertension, and even curing hangovers. Most analysis has been done on the basic content of the maple sap, which has over 50 vitamins and minerals, and also a number of probiotics similar to those found in yogurts and other dairy products.

3. It tastes amazing! The flavor is subtly sweet with hints of vanilla, almond, and caramel. Sap can be drank straight or used in cooking or to make tea or coffee.

4. It connects you to the winter-spring thaw. The season for sap flow is a short window between late January and into March. The sap content, taste, and volume varies each week, as winter changes to spring. The flow of sap is nature’s thermometer, telling a story of one of the most dynamic times of the year.

5. It supports sustainable forest farming and farmers. We have been tapping trees for over a decade and continually strive to use the latest technology and methods to ensure tree health as we harvest this amazing tonic. Supporting farmers buy purchasing local sap and syrup means you are helping farmers utilize their woods, which means that forests are likely to be kept and not cut.

Tuesday, January 19, 2016

Seeking applicants for 2016 Apprenticeship


Wellspring Forest Farm is seeking part-time apprentices for our agroforestry farm in the Finger Lakes Region of New York. Positions ideally run from June 1 to Oct 1 (end dates are flexible) and require a commitment of 2 full days of work on farm each week, a share in daily farm chores, and attendance at orientation June 6 -8. Apprentices can camp onsite or commute to the farm.

This 4-month apprenticeship offers individuals an opportunity for hands-on learning and skill building at an innovate and unique forest farm.

We engage in community education and produce of a range of products including mushrooms, maple syrup, duck eggs, pasture lamb, and small fruits including elderberry and Paw Paw.

Our fundamental farm goal is to demonstrate methods for ecosystem restoration that also produce food, medicine, and materials.

Your involvement in this working farm will broaden your understanding of forest farming, agroforestry, permaculture and forest gardening and provide training in both the technical and business skills required to run a small farm.

Apprentices will engage in the following farm systems and topics:


Mushroom cultivation:  Learn to manage a 1,000 log shiitake operation in the woods and oysters grown on straw for commercial markets, along with various stump and woodchip bed inoculations. Develop an understanding of harvest timing, grading and packing for markets, delivery and budget management aspects of the enterprise.

Sheep: Help rotate our flock of sheep on pasture in open field, tree planted, and woodland grazing systems. Learn grass ecology and methods for supporting optimal health. Understand proper fencing techniques and help develop a new silvopasture (woodland grazing) system.

Ducks: Learn to use ducks as a fertility and pest control tool, rotating them through various system including mushroom yard, sheep pasture, gardens, and swale systems. Deliver eggs and learn invoicing and record keeping.


Water capture and storage: Design, installation, maintenance of productive water systems including ponds, swales, and stream buffers. Plant and maintain elderberry and paw paw crops using tubes and cover cropping,

Forestry: Discuss tree ID, ecology, chainsaw safety and practice techniques for tree planting, marking and felling trees, and monitoring forest health.

Core farm skills: Practice observation, site assessment, and holistic goal setting as part of the farm design process. Learn proper use of scythes and other hand tools, and considerations for farm safety.



Expectations and Qualifications

Apprentices are expected to provide their own tent, (though we may be able to accommodate a small camper,) food (other than a CSA share), and transportation to and from the farm. They take part in shared farm chores including composting food and humanure properly, feeding animals, and maintaining clean and organized shared spaces.
                                 
Though previous experience is not required, ideal candidates have

-       Experience working on farms, homesteads, or with trade skills
-       A developed work-ethic that includes being proactive and detail oriented
-       The desire to learn about sustainable forms of agriculture
-       A demonstrated capacity to work with others and independently
-       The ability to be physically active and comfortable being outside most of the day in a variety of weather conditions
-       Familiarity with power tools, chainsaw, carpentry a plus



Costs

There is a $30/week fee to participate in this high quality educational program. This fee helps us cover our costs and offer personalized mentoring to our apprentices. We also provide a local vegetable CSA share, garden space, and pay for your attendance to three quality agroforestry trainings offered during the season. ($1225 value)


Apprentices have access to our camping area, shared kitchen and hot showers, along with a large two-acre pond for swimming. 


About us

Wellspring Forest Farm is a 10-acre agroforestry farm. Steve and Elizabeth Gabriel work part-time on farm, and will both provide mentoring and teaching during the days of the Apprenticeship program. Steve is an Extension Educator with Cornell Small Farms Program and co-author of Farming the Woods. Elizabeth Gabriel is Executive Director of the Groundswell Center for Local Food and Farming and an accomplished yoga instructor.  

The farm is featured in the film INHABIT: A Permaculture Perspective, as well as in numerous articles and audio podcasts.






We are located in Mecklenburg, NY, 12 miles from Ithaca, 8 from Trumansburg and 12 miles from Watkins Glen. We share a driveway and a 2-acre pond with 4 friendly neighbors. Apprentices will likely want to have their own car for personal transportation.


How to Apply


To apply, send a cover letter and resume to: farmers@wellspringforestfarm.com with “2016 Apprenticeship” in the subject line. 

In your letter, tell us about:

- Background and where you are from
- Personal learning goals and why you are interested in the program

- Values you bring to a work environment and how you approach working in groups
- Experience working outside and doing manual labor
- Relevant farming, agroforestry, or permaculture experience 
- Any special needs you have be it diet, facilities, group dynamics, etc
- Other details that we should know about, 

Applications accepted until the positions are filled for 2016.


Friday, November 20, 2015

STORING SUNLIGHT FOR WINTER


The amazing ability of shiitake mushrooms to accumulate Vitamin D


There is a certain satisfaction in putting food by, a simple task that one never truly appreciates until the deep and dark days of winter, when through stored food one can reconnect to the vibrancy life takes on in the summer months. It feels deeply human to sense the comfort a stored harvest brings.

Our farm shelves are stocked with canned soups, tomatoes, salsa, and the freezer jammed full of lamb, pawpaw pulp, and berries. And perhaps most abundant of all are the jars of mushrooms from the season, both specimens of lions mane, oyster, and shiitake we grew this year, as well as hunks of wild-harvested chaga and dried reishi, waiting for hot winter tea brews on the wood stove to awaken their potent medicinal compounds.

While the stored harvest brings a sense of security and abundance, in many cases processing foods means a drop in nutritional or medicinal value. As we dehydrate, can, and freeze, we can do our best to preserve the potential of food, but inevitably some of the value with fresh and live foods is lost. Curiously, with mushrooms, one could argue that dried product is not nutritionally inferior compared to the fresh, but simply different.

Vitamin D

Vitamin D is hard to find in food, yet it plays a critical role in overall health. Specifically, the vitamin is converted in the liver and kidneys and in its active form supports maintaining blood levels of phosphorus and calcium while also promoting bone mineralization and absorption of calcium. It is also linked to supporting a healthy immune system and regulation of cell differentiation and growth. Common sources of vitamin D include sunlight, oil-rich fish, and some dairy products, through many are fortified with D. Fortified foods provide most of the vitamin D in the American diet. Almost all of the U.S. milk supply is voluntarily fortified with 100 IU/cup.

Deficiency in Vitamin D is linked to rickets in children and osteomalacia in adults. Those at risk for deficiency include infants who are exclusively breast fed, seniors, and people with limited sun exposure.[i] Vitamin D deficiency is a very common occurrence among cancer patients.[ii] There are varying perspectives on the relationship of depression and vitamin D, a topic that needs more investigation.[iii]

Vitamin D & Mushrooms

Despite popular assumption that mushroom want to be grown in dark, dank caves underground, they actually need light to fully develop fruiting bodies. Mushrooms starved of the necessary UV light frequencies will appear shrunken or pale in color. Even more remarkable is that mushrooms can actually synthesize Vitamin D when exposed to UV light, whether natural or synthetic. Vitamin D is actually not really a vitamin, it’s a hormone that the sun stimulates organisms (i.e. your body and mushrooms) to produce.

One study from Penn State[iv] looked at the use of pulsed UV light to increase vitamin D content in button, crimini, oyster, and shiitake. The results of this study demonstrated that, "after a very short exposure time of about 1 sec (system generates 3 pulses per second) the Vitamin D2 content of these mushroom varieties can be increased from very little to upwards of 800% DV/serving."


Paul Stamets further explored this relationship and also compared synthetic UV with natural sunlight.[v] While UV lamps result in more overall Vitamin D conversation in mushrooms, natural light, as he notes, is "a convenient source…whereas setting up a UVB light chamber is not." Natural sunlight still results more than a 400% increase in D; Stamets found that sun dried shiitake went from 100 IU/100 grams to nearly 46,000 IU/100 grams.  This rate is plenty for normal consumption, as recommendations from the Institute of Medicine encourage a dose of 600 IU per day for people up to age 70, and 800 IU for those over 70.[vi]


Storing sunlight

Source: http://tinyurl.com/VitaminDWinter
With winter coming, sunlight is at a premium. In many parts of the US, especially the northeast, its impossible to naturally produce vitamin D from the sun during winter because the sun does not get high enough in the sky for ultraviolet B (UVB) rays to penetrate earth’s atmosphere. This phenonemom is known as the “Vitamin D” Winter.[vii] People living higher than the latitude of 37 degrees are at a greater risk of developing a deficiency, which essentially equates to half of the continental US.[viii]

During this time, we rely on the stores of vitamin D in our system to meet this need. Vitamin D can last in fat tissue for approximately two months, and when consumed via supplement (including mushrooms) circulates in the blood for about 24 hours, According to a 2010 journal article published by Pediatric Nephrology[ix]. Another study, published in a 2008 issue of The American Journal of Clinical Nutrition[x], found that patients given a single dose of 100,000 international units of cholecalciferol, a form of vitamin D, had elevated levels of calcidiol in their blood for 84 days on average. This suggests that vitamin D can stay in the blood longer than 84 days, though the exact maximum length of time is not known.

Is reasonable, then, to calculate that one might be able to enjoy the Vitamin D from sunlight for a few months into winter, but as we enter the new year, our bodies are starved for more.  During this time, the consumption of just 1 oz of mushrooms could potentially feed us with 12,880 IU, or 21 days worth of Vitamin D.

Sun dried mushrooms are one of the more readily available forms of Vitamin D that we can easily cultivate in the forests of the United States. Stamet’s measurements further indicate that the Vitamin D in sun-exposed mushrooms lasts up to a year. Stocking up on sun-dried shiitake

In the end, we can currently piece together this story, drawing from studies that look at Vitamin D, mushroom accumulation, and the effects of Vitamin D supplements in the body. (see references below) More research is needed to better understand this process. But one thing is clear, Vitamin D is rare in foods and a critical part of our diet, and UVB-exposed mushrooms like shiitake can offer a significant quantity of D naturally.


How we dry

Our farm is part of a growing agricultural sector producing log-grown mushrooms. While we also grow oysters and some others indoors, it is out in the woods where we marvel in the process where inoculated logs utilize the natural conditions of the forest to grow and produce mushrooms. Log-grown mushrooms offer this advantage over their indoor counterparts; once logs are inoculated they require no energy inputs other than human labor to manage. Indoor cultivation requires constant monitoring and often inputs to regulate ideal temperature and humidity patterns.

It’s with this natural, low-energy production system that we first learned about solar dehydration. It’s remarkable simple – mushrooms are place “gills up” on stainless screens with holes in them and the covered with a screen to keep them sanitary. We then leave them in sunlight for at least 5 hours, where the sun dries them out while engaging the vitamin D conversion in the caps.

Other benefits of this product include an intensification of the shiitake flavor, known as “umami” [xi], which in Japanese means a, "pleasant savory taste." For many years, there were only four tastes widely recognized to be detected by the human tongue; sweet, sour, salty, bitter. This fifth flavor has become all the rage in recent years by chefs, fueled by a renaissance in the good food movement.

All types of mushrooms contain gluatmates[xii], the compounds which produce this flavor, but shiitake are notable as having especially high concentrations of these amino acids.  Another compound, known as nucleotides[xiii], are also highly present in shiitake and the two together produce a powerful version of the flavor.


Using dried shittake

Wellspring Forest Farm sells both sun-dried shiitake and sun-dried shiitake powder, both of which are easy to use in a wide variety of recipes.

For the dried mushroom caps, simple rehydrate for 20 – 30 minutes in water (or even red wine) and then dice and add to noodle dishes, stir-fry, or any recipe calling for mushrooms. You can also add directly to soups, as they will rehydrate in the pot!
The dried power can be used base for a soup or as a breading agent for meats or vegetable tempura batter.




Order Anytime! online for mail-order, or join us locally:

·       Monday November 23 - Thanksgiving Market at the Good Life Farm. Join multiple farmers from the Finger Lakes region to get all your Thanksgiving needs! Finger Lakes Cider house, 4017 Hickok Rd, Interlaken.

·       Tuesday December 22, CCE Holiday Market at Pressbay Alley, Ithaca.  Stay tuned for details.





REFERENCES

[i] "Vitamin D Deficiency: Symptoms, Causes, and Health Risks." WebMD. Ed. Elaine Magee. WebMD. Web. 20 Nov. 2015.

[ii] "Vitamin D Deficiency Common in Cancer Patients." ScienceDaily. American Society for Radiation Oncology, 3 Oct. 2011. Web. 20 Nov. 2015.
<http://www.sciencedaily.com/releases/2011/10/111003132353.htm>.

[iii] Penckofer, Sue, Joanne Kouba, Mary Byrn, and Carol Ferrans. "Vitamin D and Depression: Where Is All the Sunshine?" Issues in Mental Health Nursing. U.S. National Library of Medicine. Web. 20 Nov. 2015. <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/>.

[iv] Beelman, R.B. and Kalaras, M.D. (2008). Vitamin D2 Enrichment In Fresh Mushrooms Using Pulsed UV Light

[v] Stamets, Paul. "Place Mushrooms in Sunlight to Get Your Vitamin D." Fungi.com. 6 Aug. 2012. Web. 20 Nov. 2015. <http://www.fungi.com/blog/items/place-mushrooms-in-sunlight-to-get-your-vitamin-d.html>

[vi] "Vitamin D." Health Professional Fact Sheet. National Institute of Health, 11 Nov. 2004. Web. 20 Nov. 2015. <https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/>.
[vii] Tavera-Mendoza, Luz E., and John H. White. "Cell defenses and the sunshine vitamin." Scientific American 297.5 (2007): 62-72.

[viii] Johnson, Lana R. "Vitamin D insufficiency due to insufficient exposure to sunlight and related pathology." Student Pulse 2.12 (2010).

[ix] Shroff, Rukshana, Craig Knott, and Lesley Rees. "The virtues of vitamin D—but how much is too much?." Pediatric Nephrology 25.9 (2010): 1607-1620.

[x] Holick, Michael F., and Tai C. Chen. "Vitamin D deficiency: a worldwide problem with health consequences." The American journal of clinical nutrition 87.4 (2008): 1080S-1086S.

[xi] Kristin, Ohlson. "Umami: The Secret Flavor." Experience Life Magazine, 1 May 2012. Web. 20 Nov. 2015. <https://experiencelife.com/article/umami-the-secret-flavor/>.
[xii] Kurihara, Kenzo. "Glutamate: from discovery as a food flavor to role as a basic taste (umami)." The American journal of clinical nutrition 90.3 (2009): 719S-722S.

[xiii] Sugahara, T., et al. "Contents of 5'-nucleotides and free amino acids in different varieties of dried Shiitake mushroom (Lentinus edodes Sing.)." Journal (1975).