Kefir; The Best Whole Food Source Of Probiotics

I just obtained some kefir grains the other day and started making my own kefir at home. I had done this before in the past with "grains" I purchased online. I never had much luck with these freeze dried, purchased grains. So I gave up temporarily and started buying kefir from the store again. I had some problems with this. First, it's expensive! Second, it's made from pasteurized milk. I believe when your culturing something it is best to start raw. Third, the flavored versions just have way too much sugar in them to be healthy. So, we started ordering our kefir from a local farm that made theirs from raw goats milk and it was delicious and unsweetened, but still expensive. So I bought some kefir grains from the very same farm and decided to give it a second go. I thought I might have better luck with fresh grains that hadn't been dormant for who knows how long and shipped thousands of miles. I was right! I got my grains home and plopped them in some milk and voila, 24 hours later I had drinkable, delicious kefir!

       

Maybe I'm getting a bit ahead of myself. Perhaps some of you are not familiar with kefir? Maybe you've seen it in the dairy section and think it's kind of like yogurt? The only thing that yogurt and kefir have in common is that they are both cultured dairy products that tend to have a sour taste, the similarities really end there. Kefir is made from kefir "grains", which are nothing like actually grains. They are a complex culture consisting of 24-36 different kinds of beneficial yeast and bacteria, proteins, carbohydrates and fatty acids. The actual grains look a bit like cottage cheese. These grains basically act as the "starter" or "mother" culture for unlimited batches of kefir. Once the culture is established and has food to grow it will continue to multiply. My grains have quadrupled in size since I got them just a few days ago and I've already given some away so that others can make kefir as well!

So whats the big difference between kefir and yogurt, and why should you make kefir a part of your diet? Yogurt has an average of two strains of beneficial bacteria (only when it says live cultures) on the container does it even have living beneficial bacteria. Like I said previously, kefir contains anywhere from 24-36 different beneficial microorganisms. It's even been called by a certain well known paleo enthusiast, the "not-quite paleo superfood". Also, the diverse set of organisms in kefir tend to stay and populate the digestive tract, while bacteria found in yogurt tend to be flushed out after a period of time. When making kefir, the grains will never need replenishing if they are cared for properly. Yogurt, on the other hand, can only be made so many times from a starter culture before you have to purchase a new one. Lastly, kefir is so much easier to make! It ferments best at room temperature (65-80 degrees) unlike yogurt that likes a higher temperature so it needs to be heated and monitored. Making your own kefir is so easy, anyone wanting to try it should make their own!

A note on raw vs pasteurized milk; there is much debate over whether raw milk is "safe". I wont get into this topic too much, but I will give my personal opinion and experience with it. Raw milk is safe if it is purchased from a farm you know and trust, who keep their animals humanely, with plenty of room to move around and graze, and have a sanitary milking room. Culturing any raw dairy product decreases the chance of becoming sick. Our family has consumed raw dairy for over six months now and no one has been ill from it. It is against FDA regulations to "sell" raw dairy in the US, although vastly more cases of illness due to pasteurized dairy are reported every year. You can obtain raw milk through something called a "herd share agreement" in which you become part owner of a herd! www.localharvest.org is a great resource to help find farms near you, that may offer herd share options. You can also find stands at farmers markets offering herd shares. In the end, it's best to educate yourself on this topic and make your own decision.

Obtaining kefir grains should be fairly easy, there are a lot of people catching on to this "super food". You can buy them from a local farm like I did, or ask around. Most people that make their own will be more than happy to give you some free grains. If you live in the Rouge Valley area, email me! I'd love to share!

Things you'll need to make your own kefir: Milk (preferably raw), kefir grains, strainer, glass jar with a loose fitting lid.

Directions: 

- Put about one cup of milk for every 1 Tblsp of kefir grains in your glass jar, let sit at room temperature with lid on loosely for approximately 24 hours. This time will vary depending on the temperature of your room and the strength of taste you are going for.

- After 24 hours put the milk through a strainer into a cup for drinking, or a jar to go in the fridge (it will keep for about 3 weeks).

- Take your strained grains and put them into a fresh jar (no rinsing of the grains is required) and add another cup or so of milk.

Hooray, you've just made kefir! Wasn't that easy?

Now, the flavor of just plain kefir may not be that appealing to some, and it is "different" than the store bought so I thought a couple of ideas/recipes would be helpful.

- Kefir Mango Lassi: frozen mango cubes, kefir, coconut water, vanilla extract. My kids and husband (not normally a kefir fan) love this! Play around with ratios to see what you like best.

- Kefir Parfait: Granola, kefir, honey and cinnamon. 

Hopefully these ideas will be enough to get you started and perhaps help you develop some recipes of your own!

Happy kefir making!

Poisonous Weeds That Might Be Growing In Your Yard

It goes without saying that any person foraging for edible plants, should know their poisonous plants as well. But, what about non-foragers? Even people who will never eat a wild plant in their lives should know which weeds may be toxic, especially PARENTS. Kids are curious by nature. Even if "foraging" isn't something you've taught them about, they will still have a tendency to explore the world around them using ALL of their senses. I remember doing some pretty strange things as a kid, including but not limited to, daring friends to eat bugs, tasting random plants and eating grass. I ran around with a bunch of boys, could you have guessed? All this is to say, it is not all that unlikely for a curious child to pick and eat or taste an unknown weed at some point. So parents listen up, here are some common poisonous weeds to put in your memory banks.

Creeping Spurge/Spotted Spurge (Euporbia maculata)

Some say this weed resembles purslane, an edible weed. In my opinion it would be pretty hard to mistake purslane for spurge. But, just in case here is a picture of the two together. Spurge on the top, purslane on the bottom.

As you can see, similar structure but noticeably different. Spurge has a slightly hairy stem. Usually  mature plants of the spotted spurge variety will have a red tear shaped spot in the middle of each leaf. Also all members of the spurge family produce a milky white poisonous sap when the stems are broken. The main difference between these two is that purslane is a succulent and and spurge is not.

If ingested in even small quantities, spurge can cause violent vomiting and diarrhea. In larger quantities, it can cause death. 

Spurge below

                             

Scarlet Pimpernel (Anagallis arvensis)

This plant is perhaps less toxic than the first, depending on who you talk to. There have been no known  human deaths, but there have been many reported cases of livestock fatalities. So, although there is no proof of its potential deadly affects on humans, I still think it's a good one to know and stay away from. Scarlet Pimpernel has been known to cause cases of dermatitis in some and stomach upset. It's not something I would want my kids to accidental munch on! Chickweed, an edible plant looks very similar and it's not uncommon to see the two plants growing together in clusters. So chickweed foragers beware! The main distinguishing factors are, the square hairless stem, opposite paired leaves that have reddish spots on the underneath side and orangey/red flowers about a quarter in diameter. It also grows in clusters, standing upright or can spread along the ground when there is only one plant in open space.

Poison Hemlock (Conium maculatum)

Last but certainly not least. Even small amounts can be deadly. Poison hemlock contains toxic alkaloids that when ingested, affect the central nervous system, causing symptoms ranging from vomiting to coma and death. Death usually occurs due to respiratory failure when the brain can no longer signal the lungs to breath. Below; on the top, leaf of a poison hemlock plant. On the bottom, leaf of a wild carrot plant.

As you can see, unless you are a seasoned forager, it might be easy to mistake the two. The root of wild carrot is of course completely edible, while any part of poison hemlock can kill. Poison hemlock leaves are hairless and in maturity the stalks have purple splotches. Also the main stem is hollow. The leaves remind me of a fern, more lacy than the leaves of wild carrot. Wild carrot stems will be noticeably hairy, with no spots and solid throughout. 

Below poison hemlock in flower.

It is much easier to tell these plants apart once they have flowered. Poison hemlock has lacy looking flowers that tend to spread out vs wild carrot that stays more compact. Also you will notice the tiny dark purple spot in the middle of the wild carrot flower bellow, that does not appear on poison hemlock. Another distinguishing factor is the size of each plant. Poison hemlock will get between 3 and 8 feet tall while wild carrot will only grow to about 3 feet at the most. Also the root of wild carrot smells distinctly like, you guessed it, carrot. The root of poison hemlock will have a musty odor to it. So never eat a root you think to be wild carrot unless the root has a noticeable carroty smell, even if all other factors seem to match up!

Wild carrot in flower below. 

Commit these plants to memory until you feel confident you can identify them. I will be writing a follow up article on poisonous cultivated plants. 

Caution: Never eat a wild plant that you can not positively identify with 100% certainty.

Fennel Salsa

                                            

The first time I tried this salsa, I devoured three servings, it was so delicious. It was made for me by a very thoughtful mother in law, who knows of my fairly new obsession with fennel. I had not tried fennel until recently. It always seemed like a strange, obscure, bulb to me. On top of that, I had no idea how to cook it, prepare it, or otherwise make use of it. But after tasting fennel, I had a reason to experiment! 

The flavor of fennel is light and sweet with a hint of something that resembles licorice. If you don't like licorice, you should still give it a try. A few people I know have tried this salsa hesitantly because of their dislike for black licorice but ended up loving it. This salsa is great eaten all by itself, on chips or with any fish entrée. 

Fennel Salsa

1 Fennel bulb

1 Medium Cucumber

1 Large Avocado

1 Green Apple

1 Jalapeno 

1/4 Cup chopped cilantro

1-2 Tbsp Honey

1-2 Tbsp Fresh lime juice

Directions: Finely chop all ingredients and mix together in a bowl. Let marinade in the fridge for a few hours (optional).

Health benefits of fennel (according to www.whfoods.com/)

- Highly alkalizing.

- Wards of cancerous cells in the body.

- Anethole content reduces inflammation.

- May reduce cholesterol. 

- High in potassium, folate, fiber and vitamin C.

- Neutralizes free radicals.

- Protects the liver from toxins.

Baked Salmon With Fennel And Orange Sauce Recipe 

post coming soon

What's That You're Drinking?

                               

Most of you are thinking right now, "Man that looks like a good cup of Joe!". It's actually not coffee at all, well not made from coffee beans at least. It is, in fact, "chicory coffee". A very popular beverage in the southern united states, specifically New Orleans. It is said to have originated in ancient Egyptian times. The French have also been known to add it to their coffee as a flavor enhancer since the 1800s. Today in the US, it is used mostly in coffee substitutes and added to coffee blends to enhance the body and flavor.

You may be wondering, what the heck is chicory? Cichorium intybus, is it's scientific name. It is a perennial plant of the daisy family. Chicory grows wild in most places around the world, but is also cultivated. The leaves, alternately called succory or wild endive can be used in salads, sautéed or tossed in soups. The blue/violet flowers are even edible! The root is the part used to create chicory coffee. It is chopped, roasted and then ground. It can be brewed most anyway you would brew regular coffee. 

  

Image obtained from cmc-livegreen.blogspot.com

This amazing plant isn't just a tasty coffee substitute or salad addition, but has some fairly well know medicinal properties as well. It is most known for its anti-parasitic affect on grazing cattle and for its liver detoxifying qualities. It was used for detoxing the liver even in ancient Egyptian times. 

Reported health benefits of chicory 

- Anti-parasitic

- Detoxifies the liver.

- Aids in digestion/increases bile production.

- Inulin, a fiber found in chicory root acts as a prebiotic, stimulating the growth of friendly bacteria in the gut.

- Eases anxiety

You can see why it might be a beneficial plant to add to your daily routine! So, how to implement this? Well if you've got the foraging bug like I sometimes do, just take a walk in a field. The leaves are good to eat early spring but later in the season they become pretty bitter. Right now, you'll see chicory's distinctive flowers everywhere. Find some and dig up the root (save the flowers for salads if you like). 

DIY chicory coffee

1 Preheat oven to 350.

2 Thoroughly wash your chicory roots.

3 Chop your chicory root into slices, as thin as you can manage.

4 Lay out the chopped chicory on an un-greased cookie sheet.

5 Roast for about 1 hour, or until they become a dark golden brown color. 

6 Grind and brew like you would coffee beans.

If you don't have the foraging bug or are not feeling particularly DIYish than you can just buy chicory coffee at a grocery store. There are coffee substitutes that blend chicory with other spices and flavors. Teeccino is a a great tasting brand that has a good ingredient list. You can also buy just plain ground and roasted chicory root, usually in the same section as other coffee substitutes at most food co-ops. 

So if you are a coffee drinker, like the taste of coffee or just want to try something new, try some chicory. You don't have to give up coffee to add this amazing beverage to your day. It's non caffeinated and actually has a relaxing affect on most people. You can even add it 50/50 to your normal brew and still get the caffeine kick that some people crave with awesome flavor and added health benefits. 

Happy Brewing 

Medical Doctor or Naturopathic Doctor, which is right for you?

Medical Doctors and Naturopathic Doctors are both highly trained professionals, whose job it is to treat illness. There are many similarities and differences between the two. Of course, there are other types of doctors, but MD's and ND's are both considered the general practitioners of their field.

The objective of this article is to give a balanced look at the main differences and similarities between ND's and MD's, so that you can weigh them and decide which type of doctor is right for you. It is not meant in any way, to favor one type over the other, just to enlighten and help bring a little understanding. Both types of doctors are necessary and beneficial.

I think there are some misconceptions about both types of doctors. One of the biggest of these, I feel, is that Naturopathic Doctors have less schooling, or are less trained to treat medical conditions. Although their schooling differs, this is just not true. Bellow is a graph that compares credit hours between MD students attending the University of Washington, and ND students attending Bastry University. Students at Bastry put in an average of 1.5 more credit hours than students at Washington. (Graph obtained from www.aamc.org).

 


















As you can see, about the same total credit hours, but variations in hours spent in each subject.

Also below a comparison of education requirements.

Medical (Allopathic) Doctor	Naturopathic Doctor
-Basic science prerequisites to apply for medical school.	- Basic science prerequisites to apply for medical school.
- 4 years at a medical school accredited by the Liaison Committee on Medical Education (LCME).	- 4 years at a graduate level naturopathic medical school accredited by the US department of education (ED). Individual programs must also be accredited by the Council on Naturopathic Medical Education (CNME).
- Residency program: 3-7 years.	- Residency not required (except in Utah) but many choose to shadow another professional for 1000-1500 hours of direct patient contact.

This is a very simplified comparison. There are many rigorous tests and trials not listed that both types of students will be put through in order to practice medicine. Both are required to learn and know the body systems thoroughly. One big difference is how these body systems are learned. Allopathic students will learn each body system as a separate entity. On the other hand, naturopathic students will learn the body systems as if they where one. Meaning, if an illness that affects the vascular system is being treated, they will be taught to take into consideration other systems and how they may or may not be part of the issue. Also, ND schooling will include many types of alternative medicine such as herbal, acupuncture, ayurvedic, homeopathy and nutritional therapies. MD schooling will focus more on treating symptoms head on through pharmaceuticals and/or surgical procedures.

When choosing which type of doctor to see for a specific condition, it's good to take all these things into consideration. There are many illnesses that can be treated well with a less invasive, more natural approach. Also, there are conditions better treated with traditional western medicine. An ND is just as qualified to prescribe pharmaceuticals as an MD, and if they come across a condition they feel is better treated by an MD, or a specialist in the medical field, they are trained to refer a patient.

We should learn to use both of these medical fields to find the most affective way to treat illness with the fewest side effects and the best outcome, shouldn't this be our ultimate goal? My hope is that this information will help you to make informed decisions concerning your health and to know your options.


A special thanks to Doctor Lissa McNiel, who spent an hour of her time doing a phone interview with me, so that I could get a better understanding of these two medical fields. She has given me a wealth of information concerning this article and my own health. http://www.arboranms.com  
 
 

The Gluten Free Craze; Is It Justified?

Everyone is talking about it, companies are marketing for it, restaurants are changing their menus to accommodate for it, the gluten free craze. Perhaps you've heard about gluten, read on bags of bread and packages at the grocery store, "gluten free". Maybe you are even one of the growing number of people who have chosen to go gluten free. So whats all the hype? Is gluten bad for your health? Should we all adopt a "gluten free" diet? Lets separate fact from fiction, reality from hype.

First of all, what is gluten? It is a complex protein found in all forms of wheat, rye, barley and triticale (a wheat/rye hybrid). Humans have been consuming these gluten containing grains in moderate quantities for an estimated 10,000 years. Some archaeologists even speculate that our ancestors could have been eating small amounts of foraged grains as long as 100,000 years ago. So why are we suddenly seeing an increase in people with gluten sensitivities and allergies? There is even a condition called celiac disease. People diagnosed with this disease have such a sensitivity to gluten, even trace amounts can be deadly.

To understand why we are seeing a surge in illness linked to gluten, we must first take a look at what has changed about our eating habits. If you compare the way we eat grains today, to that of our ancestors you will find many differences.

First, lets look at the form and quantity we are consuming gluten today. The average American probably eats some form of gluten at every meal. You'll find gluten in crackers, pastries, bread, tortillas. Also, companies are adding extra gluten to most breads to help them rise and deliver an even more chewy and airy final product. On top of this, you'll find it in an array of condiments and even meat substitutes. Most of these products are heavily processed and not good for your health in the first place.

The way gluten was consumed in past generations is very different from the commercially processed forms we see most of today. There are a few things people have done in the past that made grains and the gluten found in them, easier to digest.

One method that's making a comeback, is sprouting. Some cultures did this simply because soaking grain meant it took less time to cook and when resources were scarce, it just made sense. They did this without knowing that sprouting can neutralize some anti-nutrients present in grains and increases the availability of vitamins like A and C. Sprouting also breaks down a portion of the gluten, making it easier for some people to digest.

Another, more affective and even more common method, was sourdough fermentation or wild yeast culture. This may sound fancy and complicated to some, but it couldn't be more simplistic. You see, store bought yeast is a fairly new development. Before it came in a nifty little packet, it could be found on the grain itself. All one had to do was add water to ground grain, and voila, yeast would multiply. But yeast wasn't the only microorganism that would grow. I know what your thinking, ewe germs. No, this was a friendly bacteria called lactobacilli. Found in yogurt, good for the digestive system. But its good works don't end there. What happens when both these organisms are present in dough? A beautiful thing, a balance, a dance. The lactobacilli create an acidic environment. This keeps "bad" bugs out and slightly slows the yeasts rising action, leaving time for the lactobacilii to do its job, predigesting gluten for us! On top of that this action neutralizes an anti-nutrient called phytic acid up to 90%. What you get in the final product is  not only a much easier to digest version of gluten, but the acidity caused by the lactobacilli leave a pleasant "sour" taste that we recognize as sourdough. Oh and wait, there is one more plus, the acidic nature of the bread acts as a built in natural preservative. If this is not divine design, I don't know what is.

So, gosh, why did we ever stray from these traditional methods? Well that's industry for you. These methods take time and a certain know how. There used to be a time when people bought their bread at bakeries. Yes, God forbid, an extra errand just for bread. As lives became more crunched for time, these places slowly disappeared and in their place came loaves made in bulk, at huge factories, not even resembling what people used to consider bread.

What's the verdict then? Should we abandon gluten containing foods? I don't think that's entirely necessary. Lets use a little common sense and some critical thinking here. If you suspect gluten might be causing problems for you, try eliminating it for a time, see how you feel. If you are in the majority and gluten doesn't seem to affect you at all, should you continue as you have been? Not necessarily. Just because you think your fine with gluten, doesn't mean it doesn't affect you. I think grains in moderation is just a good practice in general. They will never be a dense nutrient source and most Americans eat to many grains and not enough fruits and veggies. So limit your grains. Try and avoid commercially processed foods containing gluten. Opt for whole grain sourdough bread, from a local bakery. Or if that's just not convenient, look for sprouted breads where gluten is close to the end of the ingredient list. Also, soak your grains, especially ones that contain gluten and if that's too difficult just buy the sprouted kind! And for goodness sakes don't go out and buy a bunch of "gluten free" processed foods. They can be even worse for your health in my opinion. Usually these items are full of things like potato starch, tapioca flour, dextrose. These are all highly refined substances that spike insulin and add calories without much fiber. If you do decide to avoid gluten, opt for less procecessed substitutes like steamed brown rice or quinoa dishes.

Food Philosophy

   There are so many philosophies on healthy eating today, it's hard to sort through the mess of information and theories floating around. When I started my journey to learn more about nutrition and empower myself by doing so...I found a lot of apposing information. This was very frustrating for me, since my only goal was to heal my sick body and raise my kids in habits that would make it easy for them to be their healthiest selves. It has been a long journey, that is no where near it's end. However, with all the reading and researching and experiencing I have done, I feel that there are a few definites' that I do my best to live by. In no way are these science based. I feel like the scientists will argue about what the ideal diet is until the world ends or their heads explode, whichever comes first! This is meant to be a practical and simple list of what I feel are universal truths about healthy eating. 

-There is not ONE perfect way to eat. Humans are omnivores (this can be argued but it is my opinion seconded by an overwhelming majority of the population). Omnivore; meaning we can survive and even thrive on a mixture of animal products, grains, seeds, nuts, roots, vegetables, fruit and pretty much anything we can find to eat. However, this does not stand true today, when much of what we eat is not even food, it is chemical laden, extracted and processed into something that looks and tastes like food. Which leads to the next point.

-ALL whole foods are good for you, in their purest form and in moderation. There are some food fads out there that will disagree with this for sure. Paleo dieters believe that grains are poison. I just can't believe this when some of the healthiest, longest lived cultures, eat grains every day! Read "The Blue Zones" by Dan Buettner for more incite on that. I'm talking about cultures that we can study today, not  thousands of years ago through excavation. This is not to say that grains should be the main staple in any ones diet. Especially processed refined grains. I feel that small portions of WHOLE grains, prepared in the right way (soaking, sprouting, nixtamalization or sourdough fermentation) as part of a diverse diet, is healthy! Can you be healthy without grains? I believe so. Most of us eat far too many grains, which leaves not enough room for more nutrient dense calorie sources. 

   In the completely opposite direction we have vegans. If you are a vegan based on ethical values, more power to you! Animals raised for food on a large scale are being treated in the cruelest manner, it truly disgusts me. Just because an animal is being raised for human consumption does not give us the right to make it's fairly short life a misery. I believe the meat we are eating in this country is slowly poisoning us. But this is due to how the animals are being raised. If an animal is sick then we will be sick if we eat it. For example, cows are fed GMO corn and soy to fatten them up, instead of grass which is what they should naturally eat. To top it off they are shot up with antibiotics and fed hormones to make them grow faster. Anyone who wants to argue that eating such an animal will not make you sick over time, bring it on! However, I believe that animal products from animals raised humanely in a way that is as close to their natural state as possible, is healthy. Can you be healthy on a vegan diet? I believe so, but it is difficult to get all the macro and micro nutrients you need. So unless you are paying very close attention to certain nutrients that could be lacking, like B12 and Zinc and also eating whole vegan foods and not the processed junk on the shelves I think a person could easily become deficient. 

  Okay, there are so many other food fads I cant voice my thoughts on them all at this time. Perhaps in future articles and in more detail.

-Eat your leafy greens EVERY DAY, there is no way around this. Leafy greens are the most nutrient dense food you can eat! They detox, fight cancer, heart disease, regulate blood sugar...the list is endless. Not to mention the source of all omega 3s starts with plants (primarily leafy greens). All animals must originally get their omega 3s from plants, they are the only living thing that can manufacture them, yes even fish get it first from the algae. So, if you do only one thing for your health everyday, eat a salad, or some sautéed kale or just find a way to incorporate more leafy greens into your diet. Your body will thank you!

-Eat the rainbow. NO, not the skittles variety! Eat a variety of colors of fruits and veggies, EVERY DAY. Each one has dozens or even hundreds of plant compounds, most of which we haven't even begun to understand. I'm always hearing about new discoveries with this compound or that being the key to longevity. This is clever marketing. Get your miracle plant compounds from real food, save money and get a whole lot of other beneficially compounds along with them. Then supplement if you want a boost or you feel it's necessary. 

-Eat mostly whole foods. A whole food is any food in its most natural state, unprocessed, other than chopping or cooking in your own kitchen. This is easier said than done in our society. Trust me I know. Raising two toddlers, it means more planning and a little more time in the kitchen, but it is well worth the effort. When I see my girls chowing on chopped veggies and enjoying them, I feel I've done my job. Think fruit, nuts or chopped veggies for snacks instead of something that comes from a bag. Take baby steps and learn how to cook from scratch, it's better for you, rewarding, and tastes so much better in my opinion. 

-Do your best and don't stress. Once again easier said than done. I still remind myself of this rule every day. If you are just starting on your journey, this is even more vital. Choosing to make your health a priority, puts you in the minority and it is never easy swimming against the current. Focus on making small changes at first and pat yourself on the back when you make a healthy choice rather than focusing on when you don't. I feel that nit picking and stressing about food can be counter productive to your health. Just do the best you can, set health goals and focus on achieving them.