Showing posts with label gut health. Show all posts
Showing posts with label gut health. Show all posts

Our Kitchen: Then and Now

5 comments
Our kitchen table as we left it Oct. 4, 2008


When our family vacated our home in October of 2008 we left everything behind, including the contents of our spacious pantry. Because of legal action (which has since been dropped), we had our home inventoried. Every item in every room of our five-story home was accounted for and priced. The following is a partial list of the products in our pantry.
  • 1000 ISLAND DRESSING
  • ANNIES HOMEGROWN WHOLE WHT BUNNIES 5 OZ
  • ARCHER FARMS BLUEBERRY GRANOLA W/FLAX CER
  • ARCHER FARMS ORG. P-BUTTER CHOCO TRAIL MIX BARS 6 OZ
  • ASSURED FRESHNESS ITALIAN RICE
  • BACK TO NATURE P-BUTTER COOKIES 9 OZ
  • BARBARAS LITE RITE ROUNDS 11 OZ
  • BARILLA PECCALINI MINI PASTA 1#
  • BOBS RED MILL 10 GRAIN PANCAKE MIX
  • BOBS RED MILL GLUTEN FREE PANCAKE MIX
  • BOBS RED MILL ROLLED OATS 16 OZ
  • CAMPBELL SOUP
  • CAMPBELL SOUP LARGE
  • CAPRI JUICE 10 CT
  • CASCADIAN FARMS ORGANIC RASIN BRAN
  • CHEX MIX 15 OZ
  • CHEERIOS
  • CHEETOS 11 OZ
  • CHUNKY BLUE CHEESE DRESSING
  • CLIFF KIDS ORGANIC Z BARS 7.62 OZ
  • CRANBERRY SAUCE
  • DICED TOMATOES
  • EGGO SYRUP 23 OZ
  • EMERALD ALMONDS 11 OZ
  • FLORIDA NATURAL AWESUM FRUIT NUGGETS 14.4 OZ 14 POUCHES
  • GENERAL MILLS FIBER 1 PANCAKE MIX
  • HANSENS ORGANIC JR JUICE
  • HUNTS CATSUP 36 OZ
  • INSTANT RICE 28 OZ
  • ITALIAN DRESSING
  • JELLO INSTANT PUDDING
  • JIFFY CORN MUFFIN MIX
  • JOLLY TIME POPCORN 20 OZ
  • KEEBLER ICE CREAM CUPS 24 CT
  • KEEBLER TOAST & PBUTTER CRACKERS
  • KIKOMAN SOY SAUCE 20 OZ
  • KRAFT BARBQ SAUCE
  • KRAFT EZ MAC
  • MAC & CHEESE
  • MICROWAVE POPCORN
  • MUSTARD 14 OZ
  • ODWALLA BAR
  • OLIVE OIL 16 OZ
  • ORGANIC DICED TOMATOES
  • ORVILLE REDENBACHER POPPING OIL 16 OZ
  • ORVILLE REDENBACHER POPCORN 45 OZ
  • PAM 5 OZ SPRAY ORGANIC CANOLA
  • PAM 5 OZ SPRAY ORGANIC OLIVE OIL
  • PETITE DICED TOMATOES
  • PLANTERS TRAIL MIX
  • PRIVATE SELECT CORN TORTILLA CHIPS
  • PROGRESSO SOUP
  • QUAKER OATS YELLOW CORNMEAL
  • RANCH DRESSING
  • RITZ 1#
  • ROLD GOLD PRETZELS
  • SESAME OIL 5 OZ
  • SOUTHBEACH BARS
  • SPAGHETTI SAUCE
  • STACY SIMPLY NAKED BAKED PITA CHIPS 14 OZ
  • STOVE TOP TURKEY STUFFING
  • SUCCESS BOIL IN BAG RICE 14 OZ
  • TOWNHOUSE TOPPER CRACKERS 13.5 OZ
  • VILLA PASTA HAND CUT FETTUCINI 12 OZ
  • WORCESTERSHIRE SAUCE 15 OZ

As I look as this list, I clearly see our dependence on processed foods. Because of our health crisis, I was attempting to make some better choices with the addition of "natural" and "organic" products—but the food was still in a box or a can, with a long list of unpronounceable ingredients.

Re-learning to feed myself and my family has not been easy. I have stumbled along the way. But the subtle health improvements are undeniable, and the benefits of our unexpected journey unmistakable.

This post shared at Wellness Wednesdays.

Below is a tour of our kitchen now. The contrast reminds me that change doesn't happen overnight. It happens one box of Stove Top Stuffing at a time.

Read More...

One Step at a Time

Leave a Comment
Peg's kitchen lab: raspberry vinegar, kefir, and turmeric bug - alongside her new dehydrator!
Hoping to live healthier in 2014?  I hope Peg's story encourages you. (Peg and her husband Ron are active retirees here in Arizona.)

What a difference a year makes!  A year ago, January of 2013, I began attending fermentation classes offered by Andrea Fabry.  The information regarding how our bodies work and  what’s needed to maintain natural health was, literally, life changing.  Thus started my quest to begin making changes that might encourage a healthy gut.

Reflecting on the past year, I surprised myself with the changes.  While I thought small changes were being made, I realized I’d made kefir, kombucha, sauerkraut, laundry soap, sunscreen, and shea cream. I bought and used a number of essential oils, started dry body brushing, began buying some organic foods, bought a dehydrator and have probably missed something.  I have incorporated healthy oils, grains, nuts, sweeteners, etc. all without much thought and have had fun in the process.  My pantry certainly looks different than it did one short year ago!

It has been quite a journey.  For anyone thinking about making healthy changes, it’s well worth the effort. AND my husband has enjoyed the changes! In fact, just this week Ron's dermatologist asked what he's doing differently because his skin looks so much better.

As for expense, I'm surprised how affordable these changes have been. Once you have things on hand, they go a long way!

Need help making healthy lifestyle changes? Consider joining momsAWARE's Natural Year Challenge.

If food is your area of interest, why not take the momsAWARE Natural Year Challenge:10 Steps to a Healthy, Natural, and Flavorful Diet? Each step involves one project per month. You even have two months to take a break or catch up!

If reducing chemicals in your home is an area of interest, we offer the momsAWARE Natural Year Challenge:10 Steps to a Naturally Clean Home.

Don't miss out. There is no charge to join, and,who knows, your kitchen and home may look very different a year from now!
Read More...

Soy, Vitamin K2 and Natto

Leave a Comment

Natto is a traditional Japanese food made from soybeans fermented with the microbe Bacillus subtilis. It is one of Japan's most noteworthy health foods.

But isn't soy bad for me?

 Lots of controversy surrounds the issue of soy in our diet. The rise of genetically modified soy adds to the problem. (93% of all soy in this country is genetically engineered.)

The issue with soy in its natural state is that it contains various anti-nutrients that present problems for the immune system.These anti-nutrients help protect the bean from the sun's radiation and microbial invasion, but work against the people interested in consuming soy.

Soy's anti-nutrients:

Phytates:  All beans contain phytates (or phytic acid). Soaking typically removes most of this, but soybeans are particularly stubborn in this regard. Fermentation offers an extra boost.

Enzyme inhibitors: Enzymes digest our food. When enzyme inhibitors are present, enzymes can't do their job. This leads to gas and bloating, as well as a host of other issues. Soaking usually solves this, but again the fermentation helps the process along.

Goitrogens: These substances potentially block production of thyroid hormones. Many people avoid soy simple because of the goitrogens.

{It's important to note that fermented soy does not take care of the goitrogen issue. Sugar separates from the goitrogens during fermenation, so goitrogens may actually be increased. The good news is that a healthy thyroid should handle this. Some suggest consuming foods high in iodine to counter the goitrogen effect.Others suggest using alternative beans like navy beans or black beans. Still others suggest keeping fermented soy consumption to a minimum. Certainly less may be more when it comes to fermented soy.}

Fermented soy offers unique health benefits.

Soy in forms such as tempeh, miso and natto are rich in the fat-soluble vitamin K2. Of the three, natto is the richest source. Vitamin K2 is closely connected with the health of our bones, teeth and overall immune system.

Health benefits of vitamin K2.
  • Protects against heart disease
  • Helps ensure healthy skin
  • Contributes to strong bones
  • Promotes brain function
  • Supports growth and development
  • Fights against cancer
To learn more about the immune boosting properties of vitamn K2, I recommend the book, Vitamin K2 and the Calcium Paradox. Author Kate Reheaume-Bleue offers an excellent explanation of why calcium supplements are coming up short in the fight against osteoporosis and why adult women are in need of vitamin K2.

While vitamin K2 is a recent discovery, it's important to note that researcher Dr. Weston Price became aware of  its benefits while studying dental health and diet in the 1930's. Dr. Price found that primitive people groups with the healthiest teeth consumed traditional foods rich in a mystery compound he termed Activator X. We now know it as vitamin K2. (For more on Dr. Price's research see On the Trail of the Elusive X-factor: A Sixty-Two-Year-Old Mystery Finally Solved.)

Convinced about vitamin K2? Look what natto has to offer!



*The butter in this graph refers to standard butter rather than butter from cows raised on fast growing grasses.*The egg yolk statistic does not reflect pastured chickens raised in the outdoors.  In both cases, vitamin K2 levels would be higher, but not nearly as high as natto.

Want to add natto to your diet? Here are some options.

Store-bought natto.  Most Asian markets carry natto in their frozen food section. The flavor packets contain numerous additives. These can easily be tossed. The natto in the styrofoam package typically has lots of strings, which indicates proper fermentation. It is not clear whether or not the soybeans have been genetically modified unless you purchase a brand like MegumiNATTO which offers a non-GMO version. Find out if megumiNATTO  is sold in your area here.

Natto in supplement form. Vitamin K2 comes from two sources: animal and bacteria. The  K2 found in grass-fed meat, egg yolks and butter is called menaquinone-4 or MK-4. If this appears on the label it is likely synthetic. Vitamin K2 in bacterial form has a range of MK-5 through MK-10. MK-7 is the one found in natto, and the one you'll typically see on supplement labels.  Amazon offers these varieties of vitamin K2 supplements.

Homemade natto.  Making natto from scratch is not as hard as it may seem. One of the biggest benefits is quality control. There are a number of farms that offer organic, non-GMO soybeans:

Laura Soybeans
Bob's Red Mill
Wheatgrass kits.

I have been making my own natto for 2 years, and have found a method that works for me. The recipe is outlined here.  I did not acquire the taste easily. Once I did, I found myself craving it. I'll typically have several spoonfuls daily along with a calcium supplement I make with dried eggshells. See more on the interplay between calcium and vitamin K2 in the article What You Need to Know About Vitamin K2, D and Calcium.

I also have found great benefit in applying natto to my face! My skin seems to soak up the vitamin K2 and other nutrients.

What is your experience with fermented soy? Have you tried natto?

This post shared at Nomday Monday, Healing with Food Friday, Gluten Free Fridays, Mostly Homemade Mondays

Follow my blog with Bloglovin
Read More...

Santa Goes Paleo!

Leave a Comment
Read More...

Crisco, the FDA, and Biotech Foods

Leave a Comment

This is an authentic advertisement from Ladies Home Journal, January 1936. Yes, you're reading it right. Crisco is wishing you a Merry Christmas and a happy digestion. Of course we now know that Crisco offers anything BUT a healthy digestion, but in 1936 we believed what the ad said,

". . . Crisco helps you make things that look good, taste good and are good for you!"

It didn't take long for questions to surface as to the truth of the statement. In the 1940s Russian Scientist Catherine Kousmine expressed concern that trans fat may play a role in the growth of cancer cells.

Research in the 1980s suggested a high correlation between trans fat and the onset of coronary disease.

(For more on the history of trans fats, and the truth about healthy fats, see my article Trans Fat Ban Coming Soon? )

It has taken until 2013 for the FDA to dispute the Crisco advertisement, announcing last month that a ban on hydrogenated oils will save lives.

"Further reduction in the amount of trans fat in the American diet could prevent an additional 20,000 heart attacks and 7,000 deaths from heart disease each year - a critical step in the protection of Americans' health."

While I consider the FDA stance a nice Christmas gift to America, I can't help but wonder how long it will take our leadership to embrace the growing evidence that Genetically Modified foods are unsafe.

Is it possible that history is repeating itself? In 1998, eminent scientist and former GMO proponent, Dr. Arpad Pusztai cast a cloud over the biotech industry with his research on GE potatoes.

The "Pustai Affair" left Pusztai without his job at the Rowlett Research Institute in Scotland, but helped convince Europeans that GE foods were best removed from supermarket shelves.

The FDA, however, continued to maintain its position that GE foods "are not inherently dangerous."

Here we are in 2013 with the biotech companies assuring us that all is well with GE foods.

Here is Monsanto's response to the question "Are Biotech Products Safe?"

"Yesbiotech crops undergo more testing and oversight before commercialization than any other agricultural products, including conventional (or non-biotech) crops. 

Syngenta offers similar assurances on their website:

"Testing by independent public authorities and scientists throughout the world. . .continues to demonstrate that approved GM plants are just as safe as conventional varieties."

How do these companies know for sure that our intricate digestive system can handle these foods over the long term?

What about the rise in food allergies over the last 20 years? Is it possible the incidences are related directly to the rise of the biotech industry?

Can a company, which stands to gain from an exploding biotech industry, state without equivocation that there will be no health implications for future generations?

J.M. Smucker, the maker of Crisco, told us that trans fat was good for digestion in 1936. 77 years later the FDA tells us the company was wrong.

What will the FDA say about biotech foods in 2090?  I, for one, believe we can't afford to wait to find out.

This post shared at Healing with Food Friday.

Read More...

How to Integrate Organ Meats

8 comments


My family would agree that my energy levels have improved remarkably in the last three years. I have no doubt that the liver has been a major factor. How do I integrate the organ meat?

I make capsules using desiccated liver for my kids, and indulge in raw liver myself. I also incorporate liver into meatballs, sausage, and meatloaf. (I am sure to freeze the liver ahead of time to avoid any potential parasite issues.)

A study conducted in 1951 found a strong connection between liver and fatigue. This article describes the findings.

But doesn't the liver store toxins? This is the number one concern people have about eating liver. Actually, while the liver is the center for the neutralization of toxins, it doesn't store them. Drugs, pesticides, and other toxins that are not eliminated are stored in the fatty tissues and nervous system. Instead, the liver stores critical nutrients such as vitamins A, D, E, K, B12, and folic acid.

So how do I eat raw liver?
  1. Buy liver from a trusted source, making sure it has no added hormones, is free from drugs, and is truly grass-fed.
  2. Thaw in refrigerator overnight.
  3. Process in food processor.
  4. Pour into ice cube tray and refreeze.
  5. Cut into "pills" and enjoy!
I made this video as a demonstration. Sometimes it helps to see the process!




This post shared at Healing With Food Friday.

Read More...

Water Kefir: Oxygen or No Oxygen?

Leave a Comment


Water kefir is a popular probiotic drink made with water kefir grains, sugar and water. The process is simple, requiring a first fermentation period of 48 hours, with an optional second fermentation period of 24 hours.

I have been making water kefir for several years now and so far have not used an airlock. I cap the jar tightly during the second ferment to increase carbonation. (An airlock during the second fermentation is a good idea, as I have experienced an explosion due to the build up of gasses.)

Recently my sons and I performed an experiment to test the hypothesis that oxygen is beneficial during the first fermentation period, and therefore a cloth cover is preferable to an airlock. The cloth cover allows oxygen to nourish the growing culture. The airlock keeps oxygen away, but allows carbon dioxide to escape. This is vital for vegetable ferments such as sauerkraut or kimchi, but not healthy for ferments that need oxygen such as kombucha or wine.

What are water kefir grains?  They are similar in nature to a kombucha SCOBY (Symbiotic Colony of Bacteria and Yeast.)

The scientific name given to water kefir grains is tibicos, which according to wikipedia, "are a culture of bacteria and yeasts held together in a polysaccharide biofilm matrix created by the bacteria."

Fundamentally, yeasts require oxygen in order to grow. If your grains multiply during the initial fermentation, it is a sign the culture is successful.

We started with  two half gallon jars, filling each with the same amount of grains (3 ounces), sugar, and water. We added the same amount of  molasses to each. (Molasses offers a nice boost for the grains, since they thrive on minerals as well as sugar.) We covered the first with a cloth, the second with an airlock.

After 48 hours, we strained both and weighed the grains.





As you can see, the grains preferred the oxygen.  The grains grew slightly in the airlock, but grew by 7 ounces in the cloth covered jar.

Colin performed his own experiment with similar results. Read his account here.

While our experiment tells me that either method is acceptable, I think I'll keep letting my kefir breathe during the first ferment.

Would you like to perform your own experiment, or make your own water kefir? View the recipe here. Looking to purchase grains to begin the process? Visit our Just So Online store for details.

This post shared on Wellness Wednesdays.
Read More...

5 Reasons to Avoid GMOs

Leave a Comment





Welcome to 5 on Friday - a weekly compilation of 5 suggestions, tips, or ideas. This week I offer 5 reasons why I believe Genetically Modified Organisms are best avoided. (What exactly are GMOs? See the Institute For Responsible Technology's explanation.)

1. GMOs are not naturally occurring. While it's true that we have been selectively breeding for centuries, there is a vast difference between cross-pollination and genetic engineering. Natural breeding crosses organisms that are closely related. GM breeding draws from up to 15 different species which are completely unrelated. Examples include: injecting a strawberry or tomato with fish genes to keep the fruit from freezing, injecting a goat with spider genes to alter the protein in the milk, as well as injecting a pig with jellyfish genes to light up its nose.

2. We don't know the long term effects of GMOs. Genetic Engineering has only been on the scene since 1994. How can we possibly know how tampering with our food supply will affect future generations? We like to assume all will be well, but that's what we hoped with DDT, chlordane, and tobacco. Of added concern is the fact that safety testing is done by the companies themselves.The government only requires that each new food is not "different in any respect relevant to food safety." (See the FDA regulations here.)

3. Other countries are cautious about GMOs. Currently 64 nations require the labeling of genetically engineered foods. This includes the European Union, Russia, Japan, Australia, and even China. The European Union took its stance as early as 1997.  California came close to becoming the first state to pass labeling legislation last year, but failed by a narrow margin. This year all eyes are on the state of Washington as voters consider Initiative 522.

4. We're already seeing unforeseen results. Crop performance is not living up to expectations. Superweeds are on the rise. Pesticide usage has increased dramatically. No one predicted these trends. Yet we continue to introduce new GE foods, turning a blind eye to documented research. The non-profit organization, The Non-GMO Project offers an excellent assessment of the current state of GMOs in their report "GM Crops - Just the Science."

5. Profit is a part of the picture. It's critical to remember that biotech companies operate with spread sheets and bank accounts. Can these corporations make decisions solely out of benevolence? The same companies that create the seeds, create the chemicals we spray on the plants. They spend millions lobbying in Washington, and opposing labeling initiatives. How about the money spent on patent protection?

I am not opposed to science or its technology. I have a son with type 1 diabetes whose life depends on insulin derived from DNA technology. I would not, however, choose to inject him with something synthetic unless his health demanded it. Thankfully I can choose the food I feed him, and for now, I'll keep my sights set on organic, real food grown from unpatented seeds.


This article shared on Healing With Food Friday.  Dude, Sustainable. and Wellness Wednesdays.
Read More...

Healthy Fall Fun: Carved Peppers

Leave a Comment
Who says Halloween treats have to be sweet to be fun? Enjoy these four fresh ideas!

1. Carved Pepper with Veggies.



2. Carved Pepper with Chicken or Egg Salad.  (Add a lettuce Faux Hawk for added interest.)






3.  Potted Pepper with Carrot and Cilantro. (My 13 year-old son's design.)




4. Stuffed Carved Peppers. Use your favorite stuffed pepper recipe. Or stuff with quinoa.




My favorite stuffed pepper recipe combines ground beef and quinoa. View the recipe here.

Related links:

Want to give away something other than candy this Halloween? See A Healthier Halloween.

We took candy out of our kids' diets in October 2009. Colin (age 13) reflects in The Last Trick-or-Treat.

Healthy Fall Fun: Carved Peppers shared at:

 Wellness Wednesday Link-Up.,
Simple Meals Friday
Healing with Food Friday

Read More...

Why I Love My Vitamix

Leave a Comment
I love my Vitamix. I love it even more now that I've experienced the company's excellent customer service.

I shared my positive experience with Elsie over at The Humbled Homemaker, explaining that I rank the Vitamix right alongside a food dehydrator on my list of Top 10 Gifts for the Health Conscious Cook.

As part of her Kitchen Tools of the Trade series, I explained why the Vitamix will have a place in my kitchen for years to come.

Here's an excerpt from the article:

I purchased my Vitamix in February of 2010. I know the exact month and year because I recently contacted the company to ask about their lifetime warranty.

My Vitamix has been going downhill steadily in the last year. Loud noises and loose knobs have marred our blending experience. The machine didn’t technically break, however. It was clearly impaired but still functional.

I was hesitant to call the company. After all, the blender has survived at least 60,000 uses! (Estimated 4 uses daily X 365 days a year X 42 months = 61,320.)

I pulled up my order history on Amazon, located the receipt, and contacted the company. I received a gracious response letting me know that the company would set up repair service. I was assured there would be no cost associated with the transaction. The customer service representative even said he was looking forward to hearing from me. I printed the shipping label and sent my Vitamix the same day.

Within days I received notice that a package was on its way. To my delight my Vitamix was repaired and they even sent back a new blending jar, no questions asked, no fine print, no hidden costs.

My Vitamix is back on duty blending a variety of foods. In the article I shared my top five ways we use our Vitamix—check them out at The Vitamix (Kitchen Tools of the Trade).
Read More...

Diet and Mental Health - Part 2

Leave a Comment
Four years ago our youngest son, Brandon, had a piece of cake at a neighbor's home. Within minutes he was hyperactive and uncontrollable.

It was the first time I noticed what I suspected. Refined sugar impacts Brandon's behavior.

Since that time I have continued to study the relationship between diet and mental health. (See this previous post.) I wrote an article recently for HandPicked Nation speculating about the link between incidences of violence and our modern diet. The article is excerpted below.

Mental illness is clearly an issue of our day. A World Health Organization fact sheet estimates that more than 350 million people suffer from depression, making it the number one cause of disability worldwide. Drugs used to treat depression, anxiety, and other mental disorders have therefore entered the spotlight. These drugs, while offering hope for some, offer serious side effects for others—including a propensity toward self-inflicted and/or homicidal violence. According to Dr. David Healy, psychiatrist, author, and founder of the website RxISK:

"Violence and other potentially criminal behavior caused by prescription drugs are medicine's best-kept secret."

RxISK offers The Violence Zone, a page devoted to the issue of prescription drugs and violent thoughts and behavior. The Violence Zone also helps individuals identify these thoughts before acting on them.

With the established epidemic of mental illness, coupled with the link between psychotropic drugs and acts of violence, the question must be asked: Why are we seeing this trend? Why are so many suffering from depression and anxiety?

There are a myriad of possibilities: Isolation due to technology. Urbanization. Sedentary lifestyle. Heightened social pressures.

What about the role of food? Is it possible our modern diet of processed and chemically modified food is contributing to the prevalence of mental illness? Drugs, taken orally, clearly impact the body and brain through the digestive tract. Why not consider the potential for artificial dyes, GMOs, trans fats, high fructose corn syrup, and other alterations to impact our emotional well-being?

Ascribing a connection between digestive health and mood is not a new idea. In the late 18th century, Philippe Pinel, the father of modern psychiatry, concluded:

"The primary seat of insanity generally is in the region of the stomach and intestines."

In the 1860s, German physician Hermann Senator suggested a link between melancholia and intestinal self-infective processes.

In the early 1930s, Cleveland dentist Dr. Weston Price traveled the globe asking why primitive people groups subsisting on traditional, whole-food diets were maintaining their good health while those introduced to a highly refined diet were experiencing physical and mental degeneration. Price noted the reduced incidence of crime among these primitive groups.

In more recent years, researchers discovered that 90-95% of the "happy" neurotransmitter, serotonin, is located in the gut—a finding with significant implications.

No doubt the issues surrounding the mass shootings, suicides, and other acts of violence are complex. There are no simple answers. However, let's consider all possibilities as we seek to make sense out of these senseless crimes—including the impact of our modern diet.
To read the article in its entirety, check out From Gun Control to Gut Control at the HandPicked Nation website.

Read More...

Diet and Mental Health

Leave a Comment

The first time I realized that the digestive tract is connected with mental health was the second day of a juice fast. In the fall of 2009 I felt I had nothing to lose by taking a break from food. For the first time in many years, I experienced mental clarity. I was shocked. The clarity didn't last as I resumed eating, but I determined to learn more about the gut/brain connection.

The more I learned, the more I realized that poor digestive health affects more than mental clarity. It affects mood, energy, memory, vision, and virtually any other function related to physical and emotional well-being. Dr. Bernard Jensen, a pioneer in the field of alternative health, has written extensively about the critical role of the digestive system, going so far as to call it "king" in much the same way Mozart called the pipe organ "the king of instruments."
The digestive tract is the great console of the body. It can be the creator of harmony or disharmony. Disharmony occurring in the digestive tract has its sounding board in areas of the body removed from the gut. The nervous system, via countless pathways, connects the walls of the digestive tract to every corner of the body. Because of this neurological and anatomical fact, the bowel reigns supreme.
I experienced a jolting reminder of this truth recently when I suffered a dramatic relapse in my mental health. My sleep became disturbed. I was anxiety-ridden and depressed. The renewed symptoms reminded me of the many years I spent in a constant state of emotional unrest. My journal looked like this:
  • My brain feels like it will explode.
  • Something must change.
  • It's never enough.
  • I feel hopeless.
After nearly two weeks of this, it dawned on me to take note of recent diet changes. Was I having too many fermented foods? Too many sprouted almonds? Even the best of foods can be disruptive.

I decided to fast. Aside from the known health benefits of intermittent fasting, spiritual benefits are noted throughout the Bible. Consider Daniel's determination to fast from the king's food, as recorded in the first chapter of Daniel:
At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food. (Daniel 1:15)
Another apparent implication of Daniel's determination to choose his diet carefully? Mental clarity. He was given "knowledge and understanding of all kinds of literature and learning." (Daniel 1:17)

I decided to go with a GAPS fast. The Gut and Psychology Syndrome Diet is a digestive healing plan utilizing fresh, whole, nutritionally dense foods. I've benefited from the diet for more than three years now. (Read about the start of our GAPS journey in this previous post.) A return to the Introduction Diet of meat stock made sense, even in the Arizona summer.

My body responded with an immediate healing crisis. Thankfully I have an established protocol for die-off, including vitamin C, charcoal, zeolite, colon cleansing, and more. Within a few days I rebounded. My outlook on life improved. My clarity returned. My family commented on the change. "Your eyes even look clearer!"

It's been several weeks since I began the fast. I'm adding foods slowly, watching for emotional responses. My sleep has returned. My brain is lighter. So is my mood.

I have no doubt my mental state will continue to ebb and flow, much like life itself. But I have a fresh reminder that diet matters. Especially when it comes to my emotions.

   
This post was shared on Healing With Food Fridays!
Read More...

How to Grow Your Own SCOBY

Leave a Comment

Would you like to start making your own kombucha but want to bypass an online purchase? Growing your own SCOBY (Symbiotic Colony of Bacteria and Yeast.) is simple if you have access to store-bought kombucha. For this experiment I purchased raw kombucha, as pictured above. I used the Original flavor to avoid complicating the process with fruit or herbal flavorings.

I poured the kombucha into a jar. (A glass bowl would also suffice.) I covered with a cloth and rubber band and set on my pantry shelf.

My SCOBY took 4 weeks to form (pictured above). It might take less time depending on the season and the environment. After 6 weeks my homegrown SCOBY looked like this:


To transform your SCOBY into homemade kombucha, combine 8 black or green teabags (or 2 tablespoons tea leaves) with 14 cups boiling water. Allow to steep. Strain leaves or remove bags. Add 1 cup sugar and stir. Allow to cool to room temperature.

Transfer to clean jar and add SCOBY and 1-2 cups starter kombucha. This can be the kombucha that remains in your SCOBY container or you can purchase another bottle of kombucha.

Cover with cloth and secure with rubber band. Leave on counter for 5-7 days. Strain and start again. Continuous brew kombucha is also an option; see this previous post to learn more.

This post featured on Healing with Food Friday.

Read More...

Kids and Sauerkraut

Leave a Comment
My kids did not gravitate to sauerkraut easily. Neither did I. The key for me was finding a recipe that suited my taste buds. I found that I love caraway and a hint of apple.

Once I crossed over, I was ready to make my kids try it. I was not popular for a day or two; however, I redeemed myself quickly as they began to combine the sauerkraut with their meat. Before long they were enjoying the flavor combination. Within a month Colin was making his own, using red cabbage exclusively. Colin's tip? A few cubes of diced apple and your favorite songs on iTunes.


Read More...

Kefir and Yogurt: Good for the Brain

Leave a Comment

Probiotic milk is not only good for your digestion, research suggests it's also good for your brain! The following article, written for HandPicked Nation, reviews University of Southern California's research showing marked changes in the brain activity of women who consumed a fermented milk product.
Researchers at UCLA's David Geffen School of Medicine divided 36 healthy women into three groups. One group was given the fermented milk product with probiotic (FMPP) twice daily for four weeks. Another group was given a non-fermented milk product, and the third group was given nothing. The study included MRI testing before and after the four-week period.

The study's conclusion?

"Four weeks' intake of an FMPP by healthy women affected activity of brain regions that control central processing of emotion and sensation."

While further study is needed to show a definitive connection between fermented milk and elevated mood, the study validates the vital connection between the gut and the brain.

Sour milk products have been used for centuries to improve vitality and health. Hippocrates, the father of medicine, used liquid whey—or serum, as he called it—to strengthen immune resistance.

Kefir, a fermented milk product derived from globules of bacteria and yeast known as "grains," has a long history in Eastern Europe, Russia, and the Middle East. The word "kefir" is derived from the Turkish word "keif," which means "good feeling." An apt description for what fermented milk does for your entire body.

In the early 20th century, Nobel Prize recipient Eli Metchnikoff suggested that yogurt contributed to the longevity of Bulgarians, noting their average lifespan of 87 years. His "theory of longevity by yogurt" hypothesized that the consumption of live lactic acid bacteria in yogurt suppressed the multiplication of putrefactive bacteria in the large intestine.

"The dependence of the intestinal microbes on the food makes it possible to adopt measures to modify the flora in our bodies and to replace the harmful microbes by useful microbes." (Metchnikoff, 1907)

Why not consider adding some useful microbes to your diet? Be sure to look for the term "live cultures" when purchasing. The yellowish liquid on the top of the yogurt is the liquid whey. You might even try your hand at making your own fermented milk products. Yogurt strains like Viili and Matsoni are cultured at room temperature, eliminating the need for a yogurt maker. Cultures for Health offers an abundance of yogurt starters.
To read the article in its entirety, see Fermented Milk for the Gut and the Brain.
Read More...

Probiotic Bacteria to the Rescue

Leave a Comment
All of us are fighting a microbial battle, whether we realize it or not. The human intestinal lining is made up of trillions of these microorganisms, and either the balance is stable and healthy or the balance is tipped, allowing the proliferation of pathogenic microbes.

Antibiotics, environment, and diet all contribute in one way or another. Consuming probiotics in the form of supplements or food can play a critical role in restoring or maintaining health. These microorganisms are true superheroes—ready to step in when needed.

Drawing by Ryan Fabry

In her book Gut and Psychology Syndrome, Dr. Natasha Campbell-McBride lists six families of probiotic microbes. The following summary is excerpted from p. 247-249. (I heartily recommend reading her book for a more complete look at health and the gut lining.)
  1. Lactobacilli. This is a large family of bacteria which produce lactic acid, hence their name . . . By producing lactic acid they maintain acidic environment (pH 5.5-5.6) on mucous membranes, which suppresses the growth of pathogenic microbes. Apart from lactic acid they produce a plethora of active substances: hydrogen peroxide, a powerful antiseptic; anti-bacterial, anti-viral and anti-fungal agents, which do not allow pathogens to take hold in the gut.
  2. Bifidobacteria. This is a large family of probiotic bacteria . . . In an adult gut they are about seven times more numerous than Lactobacilli and fulfill many useful functions . . . Bifidobacteria actively synthesize amino acids, proteins, organic acids, vitamin K, vitamin B3 (niacin), folic acid, vitamin B6 (pyridoxine), vitamin B12 (cobalamin); assist absorption of Ca, iron and vitamin D.
  3. Saccharomyces boulardii. This is a yeast first discovered by a French scientist, H. Boulard, in 1920. He observed that people in China treated diarrhea with an extract from the lychee fruit . . . Recently, there has been a lot of interest in using S. boulardii as an antagonist to a pathogenic yeast, Candida albicans.
  4. Escherichia coli or E. coli. E.coli is a large family of bacteria. Pathogenic members of this family can cause serious infections. However, physiological strains of E. coli are normal and numerous inhabitants of the healthy human gut . . . Physiological strains of E. coli fulfill a number of beneficial functions in the body: they digest lactose, produce vitamins (vitamin K and group B) and amino acids, produce antibiotic-like substances called colicins, and have a powerful stimulating influence on local and systemic immunity.
  5. Enterococcus faecium or Streptococcus faecalis. They normally live in the bowel where they control pathogens by producing hydrogen peroxide and reducing pH to 5.5. They break down proteins and ferment carbohydrates. There are a number of clinical studies showing that they are effective in treating various forms of diarrhea. These bacteria are quite common in probiotic formulas on the market.
  6. Bacillus subtilis or soil bacteria. B. subtilis is a spore-forming microbe and is resistant to stomach acid, most antibiotics, temperature changes and other influences. It has strong immune-stimulating properties and is considered particularly effective with allergies and autoimmune disorders. It produces a whole host of digestive enzymes, anti-viral, anti-fungal, anti-bacterial and other active substances. Soil bacteria are not indigenous to humans; they are transitional microbes, which do not colonize the gut but go through it doing a lot of work on the way. (According to Campbell-McBride, "probiotics which contain soil bacteria are the most effective probiotics on the market.")
Campbell-McBride recommends Bio-Kult, a probiotic with 14 strains of bacteria, including B. subtilis. The Gut and Psychology Syndrome website also suggests GUTPro. Organic 3 offers the strain S. boulardii in its product Yeastbiotic.

One important note regarding probiotics in supplement or food form: It is best to start small. Introducing probiotic bacteria can result in a die-off response as the pathogens die and release toxins. This can manifest in a skin rash, extreme fatigue, fever, sore throat, or a variety of other symptoms.

Fermented foods offer a wonderful source of natural probiotics. In upcoming posts I will detail the benefits of Efficient Microorganisms, or EMs. EMs offer a combination of beneficial bacteria, yeasts, and soil bacteria. (Pictured here in my kitchen.)

Water and dairy kefir offer a combination of beneficial yeasts and bacteria. Yogurt provides lactic acid bacteria in abundance, as do sauerkraut and kimchi. See the momsAWARE Natural Year Challenge: Food Edition to learn more about making your own fermented foods.
Read More...

Gut-Restorative Diets

Leave a Comment

When I was searching for answers to my family's ongoing health issues, I made the decision to alter our diet. I found a great deal of conflicting information and found myself overwhelmed as I tried to sift through the various diet plans. In an effort to help others, I have written the following article comparing five of these diets.

Yeasts, bacteria, and other microbes exist in abundance in every individual's digestive tract. The gut lining consists of both beneficial and harmful varieties. When the balance shifts in favor of pathogenic microbes, our immune system suffers.

Symptoms of bacterial and fungal overgrowth include fatigue, brain fog, joint pain, headaches, sugar cravings, OCD (obsessive-compulsive disorder), skin and nail fungal infections, dizziness, and much more. Antibiotics, environmental toxins, a highly processed diet, stress, and the aging process all contribute to microbial imbalance.

There are a myriad of options for those seeking to boost their immune system through diet. In this article we compare and contrast five popular diets designed to restore or maintain health.
Before contrasting these diets, it's important to note their similarities.
  1. Elimination of processed foods. What exactly are processed foods? The Food and Drug Administration defines them as "any food other than a raw agricultural commodity and includes any raw agricultural commodity that has been subject to processing, such as canning, cooking, freezing, dehydration, or milling." Dr. Natasha Campbell-McBride, author of Gut and Psychology Syndrome, notes that processed foods are natural foods that "get subjected to extreme heat, pressure, enzymes, solvents and countless number of various other chemicals." In addition, she notes, "fats get hydrogenated and proteins get denatured." She says the bulk of processed foods are carbohydrates which, in the form of processed foods, are burdensome to the body.
  2. Elimination of sugar. Sugar is the primary food for pathogenic yeasts and bacteria. By taking sugar out of our diet, we essentially starve these pathogens. For more information on this concept (specifically relating to toxic fungi), see the article Forget Antibiotics, Steroids, and Medication – Starve This Toxin Out of Your Body by natural health advocate Dr. Joseph Mercola.
  3. Elimination of grains. With the exception of Body Ecology's inclusion of grain-like seeds such as quinoa or buckwheat, all of these diets are grain-free. Grains and many root vegetables such as yams and potatoes are rich in starch. Digestion of starch requires quite a bit of work for the digestive system, leaving much of the starch undigested. Undigested starch provides food for pathogens. Doug Kaufmann, author of the Phase One diet, notes that mycotoxins are commonly found in grains because "sugar is the staple food of fungi, which makes grains one of their prime targets."
The following chart offers a comparison of the foods that are permitted on each of the diets. The chart is not a comprehensive assessment of each diet, but rather a tool to assist you in your research. See the individual websites linked above for specific protocols.

Click to download the
momsAWARE Antifungal Diet Comparison Chart


Read More...

Managing Our Microbes

Leave a Comment
Walk into a grocery store and you'll see spinach that has been triple washed and foods wrapped tightly in plastic, as well as cleaning products that "kill 99.9% of bacteria." Before you step into the store you'll wipe your hands with an antibacterial wipe. In all likelihood this wipe will contain a strong antimicrobial agent such as triclosan, first introduced to America as a pesticide in 1969.


We are indeed the Super-Sanitized Generation.

Our obsession with hygiene is understandable. Bad things happen when people don't wash their hands or dispose of fecal waste in a responsible manner.

But has the pendulum swung too far? Are all microbes bad? Are we missing some key information that might help us turn the tide on increasing instances of allergies, chronic disease, and autoimmune conditions?

The truth is, our bodies are mostly microbial. Ninety percent, in fact. Microbial cells outnumber human cells by 10 to 1. Our bodies are a combination of fungi, bacteria, viruses, single-celled organisms called archaea, and probably other categories of microbes that will one day be named. Certainly not all of our inhabitants are "good," but is it possible that even the "bad" microbes help us in ways we don't yet understand?

Consider a healthy appendix. Once thought to be a meaningless organ, research suggests that it is a storehouse of beneficial bacteria, ready to share its microbial abundance when the body is in need.

Studies now show that babies get the majority of beneficial microbes in the birth canal—a finding with significant implications for children born by Caesarean section.

We now understand that antibiotics kill not only the bad microbes, but many of the beneficial ones as well.

The National Institutes of Health wants to find out more about the role of microbes in human health. In June 2012 it launched the Human Microbiome Project, which will study various microbial communities such as those found in nasal passages, oral cavities, and the gastrointestinal tract.

The Human Food Project, a crowd-funded initiative, is on a similar path, hoping to learn more about the connection between health and microbes.

What can we do in the meantime to arm ourselves microbially? Here are five suggestions for boosting your immune system by bolstering what some scientists call our "forgotten organ."

  1. Spend more time outdoors. Even our less-than-perfect outdoor air may offer some relief from microbes unique to indoor environments and expose us to healthier, naturally occurring microbes. A recent study conducted by the University of Oregon shows a microbial diversity in the air sampled on the roof of a local hospital, as opposed to a lack of diversity in the air sampled from mechanically ventilated rooms. Rooms with a window came out somewhere in between. The mechanically ventilated rooms had the greatest relative abundance of potential pathogenic bacteria. The outdoor samples were dominated by naturally occurring water and soil bacteria. On average, Americans spend 22 hours each day indoors. Why not make it 21?
  2. Use fewer chemicals on your skin and hair. Research suggests that any chemical applied to our skin will reach every organ in our body within 26 seconds. We are now realizing the potential for internal harm, but what about the vital communities of microbes present on the surface of our skin and scalp? If antibiotics kill the good as well as the bad microbes in the gut, can we assume harsh chemicals do the same to our skin flora? Even the Food and Drug Administration states that antimicrobials like triclosan are no more effective than soap and water. Why not try an all-natural soap made without fragrances or other chemicals? Check out these coconut castile soaps from momsAWARE.
  3. Consume less meat from animals treated with antibiotics. According to the FDA, 80 percent of all antibiotics in the United States are fed to farm animals. What is this doing to the microbial communities in our digestive tracts? Antibiotic resistance may be one result. Researchers recently found 42 antibiotic-resistant genes in the human digestive tract that had transferred from antibiotic-treated livestock (see this article from the Massachusetts Institute of Technology). Eating meat from animals raised without the use of antibiotics may be one of the wisest things we can do to protect our delicate gut lining.
  4. Grow more of your own food. The mental health benefits of gardening are well known. Who can't benefit from time spent outdoors and the artistic satisfaction that gardening brings? But what about the microbial benefits? Researchers in the United Kingdom have found that the soil-based bacteria mycobacterium vaccae triggers the production of our "good mood" neurotransmitter, serotonin. A recent study published in the journal Nature shows that children in rural areas exhibit greater microbial diversity than those raised in urban areas, implying that gardening as well as playing in the dirt may have far-reaching health implications.
  5. Ferment more of your food. This is probably one of the easiest ways to boost your population of beneficial microbes. Food fermentation, while daunting for those new to the process (see my article A Fear of Fermentation), is making a comeback as many are realizing what humans have intuitively known for centuries. Lactic acid bacteria and many other strains derived from properly prepared sour milk products, sauerkraut, pickles, and other foods contribute to the trillions of microbes teeming with life in the intestinal lining. Kombucha, water kefir, and fermented lemonade make wonderful alternatives to sugar-laden soda drinks.

Want to learn more about the human microbiome? Check out the Human Food Project or pick up any of these resources:
Read More...

Toxic Talk: Managing Your Microbes

Leave a Comment
With our reliance on antibacterial products and our heavy use of antibiotics in both humans and livestock, as well as our triple-washed produce, we may be challenging our immune systems in unexpected ways. On our next Toxic Talk we'll look at ways to improve our health by increasing our exposure to good, healthy microbes. Tune in live to Moody Radio on Tuesday, March 12 at 2:00 p.m. Central, or visit the Chris Fabry Live! website to listen online.
Read More...

When Dreams Come True

Leave a Comment
When we left our home in October 2008, Kristen was a high school freshman, filled with dreams of starring in a high school musical. When recovery became harder than expected, we decided to skip high school completely.

Kristen was our seizure child. She was diagnosed with complex partial disorder six months after moving into our Colorado home. We found her the night of her first seizure standing in a closet, fixated on a certain area of the ceiling. Eight years later our first-grade son would point to this exact location, asking about the water marks. (This haunting memory is detailed in this previous post.)

We immediately put Kristen on seizure medications. We experimented with Trileptal, Depakote, Keppra, Topomax, and Lamictal over the years and watched as she became fatigued and less verbal, struggling with handwriting and cognitive function. Never once did we consider the cause of her seizures. The first time I read any medical expert suggesting we look at the cause was two years after we left our home, in Dr. Natasha Campbell-McBride's book Gut and Psychology Syndrome.
The majority of epilepsy, particularly in children, is classified as idiopathic, which is a medical term meaning 'we have no idea what causes it.'
Campbell-McBride lists the vitamin deficiencies and multiple side effects that accompany seizure medication, making the point that:
Anti-epileptic drugs work by suppressing brain activity: they neither cure the condition, nor do they prevent susceptibility to seizures . . . due to suppression of the brain activity, these children are not able to learn well, they do not do well academically or socially and their personality changes. I have lost count of the loving parents who described their child as a ‘zombie’ due to anti-epileptic medication. (p. 78)
I would add my name to the list as we put Kristen on a 504 plan with our school district simply to allow her to take a nap or rest each day at school. We tried to take her off medication once in those seven years, but the seizure activity quickly returned.

In her chapter on epilepsy, Campbell-McBride discusses the history of seizure management which, prior to the discovery of anticonvulsant medication, relied strictly on diet. Hippocrates treated epilepsy with fasting. The ketogenic diet, developed in the 1920s at the Mayo Clinic, led to a 95 percent seizure control success rate with a 60 percent cure rate. The ketogenic diet provides a 4:1 ratio of fat to the combined weight of carbohydrate and protein, which is called a ketogenic ratio. The reason the diet works remains a mystery; however, according to Campbell-McBride:
It appears that ketone bodies are just used by the brain as an energy source while the body is dealing with the real cause of the seizures . . . By severely restricting carbohydrates in the diet the activity of pathogens in the body is also severely restricted.
When we connected the toxicity of our home with the health of our family, including Kristen's seizures, in the spring of 2008, we took a chance and weaned Kristen off her seizure medication. As far as we know, she remains seizure-free. Little did we know we would one day embrace a diet similar to the ketogenic.

When our detox began in full force in 2009, Kristen jumped on board with all of our kids. One of her numerous symptoms included severe knee pain which hampered her desire to run and walk. Acupuncture helped, but the severity of the condition remained a mystery.

One day I read about the health issues associated with root canals. Kristen had a root canal done on an upper front tooth after tripping during seventh-grade track. The article explained the bacterial "goo" that gathers in the dead tissue, draining the individual's immune system. Another article described the connection between this particular tooth and knee pain. With Kristen's blessing her front tooth was removed in the spring of 2011. I have written in this previous post about the incredible benefits Kristen experienced.

Her knee pain improved, but her anxiety, verbal challenges, chemical sensitivity, and chronic fatigue remained. She completed her GED with the help of a tutor in the spring of 2011 and enrolled part-time at our local community college.

Kristen kept up through Facebook with the parade of musicals performed at her former high school and continued to mourn the loss of her dream. I felt her loss and pain on a daily basis. Would it have been better to stay in Colorado? Questions and doubts were my daily companions for many months and years after leaving our home.

I wondered how my kids would one day view our difficult decisions. Last fall, Kristen wrote an essay letting me know that deep down, kids know that sometimes parents do hard things for loving reasons.
About four years ago this coming October my mom did the bravest thing I have ever known anyone to do. She convinced my family to leave our belongings and everything in our five-story house behind. We moved out of our beautiful home and I don’t think anyone understood why. There was a lot of anger and my mom felt doubt and sadness. Yet she stayed strong. We left our home because it was infested with toxic mold. After two remediations that made all of our chronic symptoms worse she decided enough was enough. She moved us out . . .
Kristen went on to describe our numerous medical experiments that left us with a radical diet as our final option. Exhibiting wisdom beyond her years, Kristen wrote a paper for her English class linking toxic mold with the symptoms experienced by the main character in the classic short story, "The Yellow Wallpaper." (Read her paper here.)

Kristen took an acting class at the college and began voice training in earnest. She began to think about auditioning for one of the college's musicals, but her ongoing fatigue and remaining health issues kept her focused on recovery as well as her photography.

Three months ago Kristen decided it was time. She prepared 24 bars of music and with overwhelming anxiety auditioned for Pima Community College's winter musical, All Shook Up. She just wanted to get in, to be part of the cast. She would be happy to make the chorus. Or, dreaming big, she would perhaps get some small speaking role where she could display the talent that's been waiting all this time.

All Shook Up debuted Thursday night. I wept when Kristen walked onstage, and wept as she took her final bow. She wasn't in the chorus, she was the lead, playing "Natalie" and "Ed." Someone else saw what I have seen all along, and that is that dreams can come true. Not always the way we've seen or imagined.

Sometimes it's better.

Read More...