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free-range eggs

Organic, Cage-Free, Free-Range or Pastured… Sorting Through the Confusion on Egg Labels

January 14, 2014 by Jackie Ritz 4 Comments

Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones.

Proteins are found in all types of food, but only foods from animal sources, such as meat and eggs contain complete proteins, meaning they provide the eight essential amino acids.

Eggs, as well as the chickens they come from, are both healthful sources of protein but ONLY if raised the way nature intended… Unfortunately, as illustrated in the video above, today’s agricultural model of factory farming has complicated what used to be a simple affair.

Organic, Cage-Free, Free-Range, or Pasture-Raised?

Health conscious consumers know to look for designations like “organic,” “free-range,”  “pastured” and “cage-free,” but while you may think these are interchangeable, they’re actually not. In many ways these labels are little more than creative advertising.

The definitions of “free-range” are such that the commercial egg industry can run industrial farm egg laying facilities and still call them “free-range” eggs, despite the fact that the birds’ foraging conditions are far from what you’d call natural.

For example, regulations on the use of the term “free-range” do not specify the amount of time the hens must spend outdoors or the amount of outdoor space each hen must have access to. Nor do they indicate that the hen must have access to a pasture diet.

True free-range eggs, now increasingly referred to as “pasture-raised,” are from hens that roam freely outdoors on a pasture where they can forage for their natural diet, which includes seeds, green plants, insects, and worms.

Large commercial egg facilities typically house tens of thousands of hens and can even go up to hundreds of thousands of hens. Obviously they cannot allow all of them to forage freely. They can still be called “cage-free” or “free-range” though, if they’re not confined to an individual cage. But these labels say nothing about the conditions they ARE raised in, which are still deplorable.

So, while flimsy definitions of “free range” and “cage-free” allow such facilities to sell their products as free range, please beware that a hen that is let outside into a barren lot for mere minutes a day, and is fed a diet of corn, soy, cottonseed meals and synthetic additives is NOT a free-range hen, and simply will not produce the same quality eggs as its foraging counterpart.  There’s also the issue of veterinary drug contamination. As reported in the featured article1:

“Formally certified organic accreditation – which is a membership-based process and comes with it a logo on packaging – signifies whether the chicken is free from unnatural additives or processes. Most brands don’t actually hold this accreditation.

 [C]ertified organic poultry is the only poultry product that is 100 per cent guaranteed to be antibiotic-free. “Antibiotics can be fed to conventional chickens to accelerate weight gain and treat or prevent disease. “Free-ranging chickens can be treated with therapeutic antibiotics under veterinary direction and sold with the use of coccidiostats [a chemical agent added to animal feed]”, says Sally, author of Eat Yourself Healthy in 28 Days…”

So to summarize, what you’re really looking for is chicken and eggs that are both certified organic and true pasture-raised. Barring organic certification, which is cost-prohibitive for many small farmers, you could just make sure the farmer raises his chickens according to organic, free-range standards, allowing his flock to forage freely for their natural diet, and aren’t fed antibiotics, corn and soy.

Organic Pastured Eggs Contain Superior Nutrients

Testing2 has confirmed that true free-range eggs are far more nutritious than commercially raised eggs. The dramatically superior nutrient levels are most likely the result of the differences in diet between free ranging, pastured hens and commercially farmed hens. In a 2007 egg-testing project, Mother Earth News compared the official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs with eggs from hens raised on pasture and found that the latter typically contains the following:

2/3 more vitamin A 3 times more vitamin E
2 times more omega-3 fatty acids 7 times more beta carotene

Where and How to Find High Quality Pasture-Raised Eggs

Your best source for fresh eggs is a local farmer that allows his hens to forage freely outdoors. If you live in an urban area, visiting a local health food store is typically the quickest route to finding high-quality local egg sources. Your local farmers market is another source for fresh “pasture-raised” eggs, and is a great way to meet the people who produce your food. With face-to-face contact, you can get your questions answered and know exactly what you’re buying. Better yet, visit the farm and ask for a tour.

Most will be eager to show off their operation, as long as they’ve got nothing to hide. Your egg farmer should be paying attention to proper nutrition, clean water, adequate housing space, and good ventilation to reduce stress on the hens and support their immunity.

You can tell the eggs are free range or pastured by the color of the egg yolk. Foraged hens produce eggs with bright orange yolks. Dull, pale yellow yolks are a sure sign you’re getting eggs form caged hens that are not allowed to forage for their natural diet. Cornucopia.org offers a helpful organic egg scorecard that rates egg manufacturers based on 22 criteria that are important for organic consumers. According to Cornucopia, their report “showcases ethical family farms, and their brands, and exposes factory farm producers and brands in grocery store coolers that threaten to take over organic livestock agriculture.” Last year, I visited Joel Salatin at his Polyface farm in Virginia. He’s truly one of the pioneers in sustainable agriculture, and you can take a virtual tour through his chicken farm operation in the following video.

Ignore Outdated Warnings about Eggs Causing Heart Disease

The idea that eggs, as a source of saturated fats, are unhealthy and promote heart disease is simply not true. While it’s true that fats from animal sources contain cholesterol, this is not necessarily something that will harm you. On the contrary, the evidence clearly shows that eggs are one of the most healthful foods you can eat, and can actually help prevent disease,including heart disease.

For example, one 2009 study3 discovered that the proteins in cooked eggs are converted by gastrointestinal enzymes, producing peptides that act as ACE inhibitors (common prescription medications for lowering blood pressure). Also, although egg yolks are relatively high in cholesterol, numerous studies have confirmed that eggs have virtually nothing to do with raising your cholesterol. For instance, research published in the International Journal of Cardiology showed that, in healthy adults, eating eggs every day did not produce a negative effect on endothelial function (an aggregate measure of cardiac risk); nor did it increase cholesterol levels. Fortunately, the mainstream media are finally starting to report the truth on this issue. CNN, for example, recently reported on how the health benefits of eggs clearly outweigh any potential risks.

This is a Flash-based video and may not be viewable on mobile devices.

How You Cook Your Eggs Does Matter

One caveat though: I do not agree with CNN’s statement that eggs are healthful regardless of how you prepare them…. Ideally, you’ll want to eat your eggs raw, or as close to raw as possible. Keep in mind that the closer to raw you eat them, the more important it is to make sure the eggs are truly organic and pasture-raised, as CAFO-raised eggs are far more prone to be contaminated with pathogenic bacteria like salmonella. As long as you’re getting fresh pastured eggs, your risk of getting ill from a raw egg is quite slim.

If you choose not to eat your egg yolks raw, poached or soft-boiled would be the next best option. Scrambled or fried eggs are the worst, as this oxidizes the cholesterol in the egg yolk. If you have high cholesterol this could pose a problem as oxidized cholesterol may cause some damage in your body. Egg yolks also contain valuable antioxidants4, which are reduced by as much as 50 percent when the egg is fried or boiled. Microwaving your eggs will result in an even greater reduction in antioxidant content. Heat will also alter the chemical composition of the egg protein, which can easily lead to allergic reactions. When consumed in their raw state, the incidence of egg allergy is very rare.

Also, contrary to popular belief, fresh pastured eggs that have an intact cuticle do not require refrigeration, as long as you are going to consume them within a relatively short period of time. This is well known in many other countries, including parts of Europe, and many organic farmers will not refrigerate their eggs. The shelf life for an unrefrigerated egg is around 7 to 10 days, compared to 30-45 days when refrigerated. Keep this in mind when purchasing eggs from your grocery store, as by the time they hit the shelf, they may already be three weeks old, or older.

Are You Ready to Try Your Hand at Raising Your Own Chickens?

As you saw in the Polyfarm video above, raising chickens is easier than you might think, and many people across the US have taken to putting in a chicken coop in their backyard. If you are interested in the possibility of raising a few chickens yourself, a good place to begin is by asking yourself a few questions. You can also visit Joel’s Polyface Farm Web site for more details on raising chickens.

  1. Can I dedicate some time each day? You can expect to devote about 10 minutes a day, an hour per month, and a few hours twice a year to the care and maintenance of your brood.
  2. Do I have enough space? They will need a minimum of 10 square feet per bird to roam, preferably more. The more foraging they can do, the healthier and happier they’ll be and the better their eggs will be.
  3. What are the chicken regulations in my town? You will want to research this before jumping in because some places have zoning restrictions and even noise regulations (which especially applies if you have a rooster).
  4. Are my neighbors on board with the idea? It’s a good idea to see if they have any concerns early on. When they learn they might be the recipients of occasional farm-fresh eggs, they might be more agreeable.
  5. Can I afford a flock? There are plenty of benefits to growing your own eggs, but saving money isn’t one of them. There are significant upfront costs to getting a coop set up, plus ongoing expenses for supplies.

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Filed Under: Homesteading, Living Sustainably, Natural Living, Paleo Education Tagged With: chickens, free-range eggs, gluten-free, organic eggs, paleo, pastured eggs, primal, raising chickens, what eggs are best

25 lbs down and some before and after!

April 2, 2012 by Jackie Ritz 6 Comments

I thought it was time to write about how I am actually feeling and doing on Paleo. It has been nearly 6 months since I started my own personal Paleo journey. It’s been 3 months since my whole family has been eating Paleo. Since I started in October, I have lost a total of 25 lbs!!! My husband has lost 31 lbs since he started January 1st and has lowered his cholesterol enough to come off his statin drugs! I have noticed huge behavior changes in my 3-year-old daughter since we took gluten, sugar, and dairy out of her diet. And my 8 month old son, who weighed in at 20lbs a month ago, is thriving, happy, content and such a joy to be around. He eats everything I give him. His recent favorites are Paleo chicken nuggets, roasted asparagus, and grilled squash.

So I’m going to show my current before and after pictures. Seeing these are motivation in itself to keep going!

BEFORE
AFTER

I tell people all the time that I feel amazing. I really do. There is no other way to describe how I feel with our new lifestyle. I have so much energy throughout the day…much needed energy since I’m chasing around a highly energetic 3-year-old and an 8 month old army crawler! My mind feels clearer. I haven’t had a headache since I started Paleo. This is now such a part of our life that I NEVER want to go back to what we were before. It’s become second nature and easy.

Do I cheat? Hmm, I like to call it indulging and, yes, I do indulge once a week on one meal. This week I had chips, dip, and Mojitos with my girlfriends and it was GREAT! Last week I had wings and pizza.

Do I let my kids cheat? I am not going to be able to watch every, single thing my kids put in their mouth. I’m also not going to be so strict that I don’t let them indulge in something that they love. Geez, I do! So, yes, I let my daughter eat gluten snacks at her preschool. I let her Papa give her ice cream every day that we were home a few weeks ago. I let my son have those organic puffs when I see them on sale. Life is too short to not have a little bit of indulgences in our life when it comes to food. You have to be able to find that balance to where you can indulge and be done with it. It took a few months for me to be able to do that without being tempted for more or without my body telling me I need more.

Do I workout? If you mean “going to the gym working out”, then no. I just love to be home with my kids. Our mornings are so great together and Frankie is in such a routine with his morning nap that I just don’t even want to mess that up. However, I am on my feet ALL day. So, I wouldn’t say that I don’t exercise, I just don’t do strenuous exercise. And I’m ok with that. Obviously my body is ok with that because I’m losing weight. I cannot devote the time to do any kind of crazy workout schedule, that’s why I could never do a diet that requires me to. Another reason why I love Paleo. It works with your body like nature intended.

What the heck do I eat if I can’t have gluten, diary, or sugar? LOTS!!! I have so many different types of new foods these last few months that I have never tried! I used to just make side salads to go with dinners before we were eating Paleo, but now I am making so many different types of vegetable dishes! We’ve had things like: coconut-almond green beans, roasted Brussel sprouts, kale chips, marinated and roasted beets, creamy cucumbers, mashed cauliflower, cauliflower rice, spaghetti squash, squash fries, sweet potato chips, roasted turnips, parsnip fries, leeks, fennel salads, Jicama home fries, and SO MUCH MORE! Does that sound restrictive to you? Eating Paleo has opened up my eyes to so many new kinds of foods. Once you get out of the “American” way of thinking that every meal needs bread, or that sweets can’t taste good without sugar, you can really start to see that there is so much more to food than starch and sugar. Eating Paleo has also liberated me. I have gone through times where I was obsessed about the number of calories I ate, or the amount of fat something had in it. I now know that fat-free means LOADED with sugar…and that fat is not bad for us. I have lost 25lbs eating fat. I eat lots of fat. I cook with coconut oil liberally. I eat avocados. I don’t feel guilty for reaching for a 3rd or 4th piece of bacon. I even sometimes don’t trim the fat on our steak off. Fat is good. Our brains are mostly fat. Our bodies need fat.

Do I spend more money on food every week? If you are comparing our weekly budget to what I spent when I was crazy couponing a few years ago, then yes. I spend much more. If you compare our budget to what I spent when we were eating real, unprocessed (but not completely Paleo) foods, then no. I spend the same. Thankfully, I do not have to be really strict with our budget. We are extremely frugal in many areas of our life. We buy everything used. We sell things we don’t use. I also try to live very naturally, so I make a lot of our cleaning and daily hygiene products from scratch. If we spend more than $100 one week, I don’t freak out. I spent $150 this week, which is on the higher end of what I spend weekly, however, we needed things like toilet paper, a few cleaning products, and paper towels (which we mostly use for the animals and our new, litter-training kitty is burning through them). I haven’t been able to convince my husband to give up toilet paper yet!

Do I eat all organic? Nope. In fact, I would venture to say that I eat mostly “un”organic. I do get organic vegetables IF they are on sale. We do eat grass-fed beef because we bought a whole cow and split it with a few families keeping 1/4th of the cow for ourselves. This costs us $4.50lb and will last us all year. I sometimes find pastured chickens on sale at a nearby grocery store and I snag a few. Thankfully, we don’t have to worry about dairy anymore. I buy the So Delicious or Silk brand of coconut milk for my daughter to drink a few times during the day and for us also to use in our smoothies. I transitioned my daughter from raw cow milk to coconut milk when we went Paleo. Our eggs come from a local farmer (the same one we get our grass-fed beef from) that has free-range chickens and costs $2.50 dozen. We go through about 10 dozen eggs a month.

How do I feed my working husband? I boil eggs every week for him to grab. I have fruit always handy and ready to grab on the way out the door. I make a larger dinner and he takes the leftovers to work for lunch. I make hash, egg cupcakes, meat and spinach muffins for quick breakfasts on the go.

How do I have time to cook 3 meals a day and spend time with my kids? We eat easy breakfasts together. I grab our griddle throw things on it for breakfasts like eggs, bacon, sausage, or ham lunch meat. If we don’t have a griddle breakfast, then I usually make a smoothie for everyone. Even my 8 month old enjoys these. I always have frozen bananas or strawberries on hand and I just make a simple smoothie. I sometimes sneak in coconut oil, flax-seed, or raw egg yolks for added nutrition.

What do we drink? That’s easy…LOTS of water and an occasional milk. Me and my husband take a Fiberblend every night and we use apple juice for that (only because we CANNOT take it without juice…it’s really disgusting, like dirt). Our 3-year-old loves her coconut milk and I give her that about twice a day.

What do we snack on? Honestly, we don’t snack anymore. Our 3-year-old does, but me and my husband find that our protein and veggie packed meals really keep us full for a long time. For my 3-year-old I keep beef jerky, nuts, fruit leather, and fresh fruit on hand for when she is hungry. Her preschool teacher had a little meeting with me last week and told me that she has never seen a 3-year-old eat so much and so many kinds of healthy foods. She agreed that kids will eat what you give them, especially if you start them off right when they are young, like we did with Arianna. If interested, you can see some great kid lunch ideas on my Pinterest page: https://pinterest.com/jackieritz/arianna-s-lunches/ .

So there…there’s a look inside some of our Paleo life. I hope it helps you, encourages you, and motivates you to make some changes in your life, or to continue on the path you are on!

Filed Under: About Me, Cholesterol, Grassfed Beef, Living Sustainably, Paleo Baby, Paleo Toddler, Shopping Local, Starting Paleo Tagged With: free-range eggs, grass-fed beef, losing weight, paleo

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Hi, I'm Jackie Ritz and welcome to The Paleo Mama! I'm a published author, certified herbalist, and voracious researcher of natural medicine and nutrition. I'm glad you're here and I hope you stick around for awhile!

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