Category Archives: fruit

Blueberry Mojito Mocktail Recipe

by breakfast, drinks, fruit, summer

There's something really refreshing about a cool crisp summer drink. Especially one that highlights the fabulous flavor of blueberries. At this point in my life, I choose to no longer drink alcohol (not that I ever drank that much to begin with). It turns out lots of people feel the same way I do and are choosing to eschew the alcohol.

But while more people are drinking less, there aren't that many delicious choices for us. So I came up with this fruity, sparkling mocktail recipe. I think it's perfect that it uses blueberries because July happens to be National Blueberry Month. If you really want to mix things up you can substitute raspberries or white peaches for the fruit and make a red, white, and blue mocktail bar to share with the family.

Blueberry Mojito Mocktail

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Servings -9

Ingredients
  

  • 8 oz Kevita brand Lime Mojito Coconut sparkling drink

  • 3 Tablespoons simple syrup (recipe below)
  • 3-4 fresh mint leaves
  • 1 heaping tablespoon fresh fruit (dice the peaches if using)
  • Crushed ice

Instructions
 

  • Place fresh fruit in the bottom of a tall glass
  • Add crushed ice
  • Mix together Kevita and simple syrup and pour over ice
  • Garnish with mint leaves
    Enjoy!

Fruit Syrup

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Ingredients
  

  • 1 cup fruit (blueberries, raspberries, or diced white peaches), mashed
  • 1 cup organic cane juice crystals
  • 1 cup water

Instructions
 

  • Place all ingredients in a small saucepan
  • Bring to a boil
  • Reduce to medium heat and cook, stirring frequently, until sugar is dissolved
  • Let cool to at least room temperature before using

Delicious in more than just beverages, blueberries are a fabulous, healthy fruit. Learn more about them here plus grab a great muffin recipe.

July Is National Blueberry Month

by fruit, summer, ,

Blueberry season is here! And there is nothing more fabulous than having fresh blueberries to eat.  They’re so wonderful that they even have an entire month devoted to them; July is National Blueberry Month.

Just by themselves, blueberries are a wonderful snack.  In a fruit salad, they are amazingly tasty.  Baked into a myriad of treats such as muffins, cobblers and pies they are indescribably delicious.

Blueberry Basics

Blueberries are native to North America and related to cranberries, another distinctive North American fruit.  They are high in antioxidants; anthocyanin which is beneficial for collagen especially as it relates to capillary and vascular support, and ellagic acid which is helpful in protecting against cancer.  Blueberries are also rich in vitamin C, manganese and are a good source of fiber.  Studies show them to be effective in helping to protect against Age Related Macular Degeneration (ARMD), colon cancer, and ovarian cancer.

Organic or conventional?

Domestic, conventionally grown blueberries have been found to have over 40 different pesticide residues. Some of these pesticides are known or potential cancer-causing agents, others are suspected to be hormone disruptors or neurotoxins. Unfortunately, a number of them are also toxic to honeybees (required to pollinate the blueberries, go figure). This means that when buying blueberries it’s important to choose organic over conventional.

Some years the pesticide level is high enough that blueberries are a part of the Environmental Working Group’s Dirty Dozen [https://www.ewg.org/foodnews/full-list.php] list. Other years they aren’t in the top twelve. However, even if they’re not on the top twelve list, they’re still close to it. Buying organic means that you do not have the high levels of pesticides often found in conventional produce.

If you’re fortunate enough live near a pick-your-own, organic/sustainable/regenerative agriculture blueberry farm it can be the work of a morning to pick several pounds. Blueberries freeze quite well; that one day of hot sweaty work can yield a year-long bounty of delicious treats.

How to eat blueberries

“By the handful fresh out of mama’s picking bucket.”

Sun-ripened, fresh off the bush blueberries are bursting with flavor and definitely hard to pass up. When my children were little and we used to go blueberry picking I used to joke that it was a good thing I was a fast picker. With three little girls who all LOVED blueberries, their picking efforts often meant serving as tasters to make sure what was going into mama’s bucket passed inspection.

This is one of the first recipes I make each year after going blueberry picking (once my family is done plundering the basket). These muffins make a great snack and always go quickly in my house. They're moist, super tasty, and, if you’re trying to make them last, they do freeze well.

Best Blueberry Muffins

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Ingredients
  

  • 1 cup gluten-free oatmeal1 cup gluten-free flour
  • 1 teaspoon lemon zest
  • 1/2 cup pecans, chopped
  • 1 teaspoon baking powder
  • 1/2 cup organic whole milk
  • 1/4 cup organic sour cream
  • 2 tablespoons melted organic coconut oil
  • 1/2 cup honey (use raw and local)
  • 1 cup blueberries

Instructions
 

  • Preheat oven to 350 F
  • Grease muffin tin
  • In a large bowl mix together dry ingredients
  • Add milk, sour cream, coconut oil, and honey, blending well
  • Fold in blueberries
  • Divide mixture into muffin tins
  • Bake 15 minutes or until done

For another delicious blueberry recipe check out these mojitos.

Powerhouse Summer Smoothie Bowl

Powerhouse Summer Smoothie Bowl

by fruit, summer, super foods, vegetables, vegetarian

Smoothies are a familiar way to get fruit into your diet. But you can take it one step further by adding veggies and healthy fat. This means you’re not simply getting a dessert disguised as a healthy snack, you’re actually getting several nutrient dense servings of fruit and vegetables.

If you’re familiar with the idea of smoothie bowls, then you know that there are a wide variety of bowl types as well as a never-ending list of ingredients to choose from. Smoothie bowls are a great way for you to get a lot of nutrients in an easy to digest dish. So where do you start?

This article provides a smoothie recipe that you are really going to love. The Powerhouse Summer Smoothie Bowl delivers great nutrition that’s easy to prepare and simply delicious.

Why You Should Try It

The reduced sugar in this smoothie is a definite plus. It’s more than just a fruit and fruit juice sugar bomb.  With the addition of leafy green veggies plus avocado for a healthy fat, you’re getting a more nutrient-dense smoothie. And the toppings are booster foods that add a delicious and nutritious extra.

  • Dark leafy greens are always a good choice. Rich in antioxidants and important nutrients they tend to be high in vitamin A, vitamin C, calcium, iron and more. Due to their bitter nature, they’re also great for heart health and can help stimulate the liver.
  • The bromelain in pineapple aids the digestive function. A fabulous source of vitamin C and manganese, pineapple is also anti-inflammatory and an antioxidant-rich food. 
  • Avocados are a good source of pantothenic acid and fiber, but they also deliver a nutrient dense punch with vitamin K, copper, and folate. Studies have shown them to be supportive of cardiovascular health as well as helping to balance blood sugar.
  • Known for their phytonutrient dense qualities, blueberries are high in vitamin K, manganese and are a great source of anthocyanins. Research indicates that they are helpful for blood pressure regulation, memory support, and have anti-carcinogenic properties.
  • Using green tea instead of juice not only cuts down on the sugar, but it also bumps the antioxidant qualities of this smoothie. Rich in the amino acid theanine and EGCG (epigallocatechin gallate), green tea has been shown to be supportive for brain health, boosting the metabolism, protective of brain function, and it’s anti-carcinogenic.
  • And last but not least are the toppings. The seeds are wonderful sources of protein and omega-3 fatty acids. The cacao is high in both fiber and iron as well as providing antioxidants and magnesium.

So all in all this smoothie is a great choice for real food nutrition. Either as a bowl or a traditional smoothie, it definitely delivers a nutrient-dense punch.

Powehouse Summer Smoothie Bowl
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Ingredients
  1. 1 cup organic baby kale or spinach
  2. 1 cup frozen organic blueberries
  3. 3/4 cup green tea
  4. ½ cup pineapple
  5. ½ of an avocado
  6. 1 scoop collagen protein powder
Topping suggestions
  1. ¼ cup granola
  2. 2 Tbsp. pumpkin seeds or mixed sprouted seeds
  3. 1 Tbsp. flax seeds
  4. 2 Tbsp. cacao nibs
  5. 1-2 Tbsp. blueberries
  6. 1 Tbsp. goji berries
Instructions
  1. Start by blending the blueberries, green tea and leafy greens
  2. Add remaining ingredients and blend until smooth
  3. If a thinner consistency is desired (for a smoothie rather than a bowl) add a little more tea
  4. If a thicker consistency is desired then freeze the pineapple before adding to the blender
  5. Pour/scrape into a cup or bowl
  6. Use toppings of choice and garnish the smoothie as desired
  7. Enjoy!
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

More delicious summer recipes

Here are a few more fabulous summertime recipes

 

Nordic Diet

by dairy, fats and oil, fruit, gluten free, gmo, grains, health, meat, probiotics, ,

There's a new diet trend that appears set to take the world by storm, the Nordic Diet. It appears to be a Scandinavian take on the concepts of the Mediterranean Diet.

According to a study published in The Journal of Internal Medicine, it lowered cholesterol and inflammation among study participants who followed the plan for 18 weeks.  Without a doubt, there will shortly be a book, a cookbook, several websites with recipes, and a new crowd of enthusiasts.  That's not necessarily a bad thing but it may not be the right thing for everyone.

The diet does allow for whole grains, primarily rye, barley, and oats, as well as low-fat dairy, fish, poultry, game meats (like moose), fruits, berries, vegetables, and canola oil. While new diet plans always garner a lot of excitement it's important to remember that there is no one size fits all diet. We are bio-individual creatures and what works for one person doesn't always work for another. If someone is gluten intolerant they need to avoid the rye and barley (and source gluten free oats) allowed in this nutritional plan. Just because it's part of the diet doesn't mean it's the right choice if your body can't handle it.

I do have a couple of thoughts about this diet and about food trends in general:

The Nordic Diet calls for canola oil.

In the United States this is not a good choice as the vast majority of it is contaminated by GMO. Some estimates of contamination and cross-contamination are so high that there are those who believe there is no unmodified canola to be found in the U.S.

The diet calls for low-fat dairy.

This is not a healthy option. Starting with the fact that dairy is one of our few food sources of vitamin D. Vitamin D is a fat-soluble vitamin (meaning it needs to be consumed with fat in order for the body to properly utilize it). Vitamin D is also important to help the body properly make use of calcium. When it comes to the old notion that high fat diets cause obesity, recent studies have shown that the opposite is true. In measured studies, those who consumed whole-milk dairy products had reduced risk for obesity.

The diet does not, as far as I've been able to find, specifically talk about sourcing of food.

While game meat is unlikely to be adulterated with added hormones, antibiotics, and pesticides, poultry and fish need to be sustainably sourced.  It's interesting to note that game meat in general may be gaining some prominence as people seek to avoid meat from animals raised in confined operations.

Vegetables and fruits still need to be sourced without pesticide residue and GMO contamination.

I imagine that there will be more of a call for root vegetables.  This is a good thing as root vegetables are high vitamins, beta-carotene, and fiber.  [side thought: I'm always surprised when I buy parsnips at the grocery store and the checkout clerk wants to know  what the "white carrots" are.]

Expectations

With food trends in general, I expect we'll face a year ahead with more, New, BETTER (read tongue in cheek) superfoods that convey all sorts of health benefits.  I'm not a huge fan of seeking those out and quite frankly we have superfoods that are local and easily accessible, there's no need to keep chasing the latest super ones.

I imagine there will still be some sort of push to get bugs onto the menu and into the grocery stores.  They're cheap and easy to raise, a quick, convenient source of protein.  I'm not a fan but that's a personal preference.  I also don't eat things like squid or eels that doesn't mean I think they're dangerous or bad for you.  With anything that we eat we have to look at how it's raised. Remember, you are what you eat includes whatever the animal you're eating ate.

I still believe there's not enough focus on fermented foods.  These are in a category referred to as functional foods, they have a specific health benefit.  In the case of fermented foods such as kefir, kombucha, and lacto-fermented vegetables they add beneficial probiotics to our intestinal tract, helping us to break down our food, boost our immune system and stay healthy.  While I see more and more evidence of some fermented foods I believe we would all benefit from eating more of them.  Ideally we'd learn how to make them at home.

I'd like to believe we'll continue to see a growing influence of tip-to-tail consumption that will encourage us to eat more fully from the whole animal.  Learning to eat organ meats again, consuming more bone broths, getting away from the white-meat-only-chicken-breast diet that so many of us have become accustomed to.

Whatever nutrition plan lies ahead, let's remember that we need to eat according to the needs of our bio-individual bodies.  Our dietary needs change over time.  We don't eat the same in our 40's as we did when we were a toddler or an adolescent.  But however we choose to eat, whatever we're eating, let's focus on clean, healthy, sustainably sourced foods rather than jumping from one popular diet plan to another.

Want to know more about food and what's in what you eat? Join The Ingredient Guru Community!

strawberries

Ingredients In Strawberry Jam

by additives, fruit, jelly/jam, preserving

Who doesn't love strawberry jam?

When strawberries are fresh and in season there's nothing like them. That ripe, fragrant, delicious fruit that tickles your nose and makes your tastebuds sing.  Strawberry season is also the perfect time of year to consider making your own strawberry jam.  To illustrate why I've done a quick rundown on several brands of strawberry jam available at my local grocery store.

Just a few notes

About strawberries

Strawberries are one of the Dirty Dozen.  Put together by the Environmental Working Group every year, this list shows the 12 fruits and vegetables most likely to be contaminated by pesticides.  In the case of strawberries, it's overwhelming.  

Just last year the USDA examined pesticide levels in food. Strawberries were found to contain a wide variety of fumigants that were linked to developmental problems in children, cancer, hormonal disruption, neurotoxicity, and even some which were toxic to honeybees.  

All of this adds up to make it vitally important that we choose organic strawberries. And strawberry products. Like jam.

What's in the jar?

As with any jar, the lid most likely contains BPA.  Heat, pressure, and food contact are some of the ways that BPA can be transferred to the food.  It's nearly impossible to avoid.

When looking at labels I deliberately did not choose those jars which contained artificial sweeteners.  I believe these to be so toxic to the body that no one should eat them.  Ever.  So it did not make sense to include them in this post.  I do want to point out, however, that there were just as many jars that contained artificial sweeteners as there were jars without.

Making strawberry jam

Strawberry jam is super easy to make on your own. Canning itself is a simple, albeit hot and humid, process.  When I teach canning classes I usually teach how to make strawberry jam because it's so easy.  After learning how to make it, invariably, the students say, “Is that it?  That's so easy.”  Yes it is.  If you have a good source of organic fresh strawberries near you, consider making your own jam.

This very simple recipe comes from The Ball Blue Book.  My copy is rather old, tattered, and stained.  But the recipes are still delicious.  This is a great book to start with if you're just learning about making jams, jellies, pickles, and chutneys.  There's a host of good recipes in this book.

It is important when using this recipe to measure the amount of strawberries first and then crush.  If you do it the other way you will make a delicious strawberry sauce but it won't set.  If you have the opportunity to pick your own strawberries try to get some that still have the white tips on them.  I find that these help to make it set better.

It's also important to use evaporated cane juice crystals and not sucanat.  I'm assuming that it's because of the higher mineral content, but I have not had success using sucanat in canning. 

Simple Strawberry Jam

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Servings 4 pints

Ingredients
  

  • 2 quarts strawberries, washed, hulled, and crushed
  • 6 cups evaporated cane juice crystals

Instructions
 

  • Combine berries and sugar in a large sauce pot.
  • Bring slowly to a boil stirring until sugar dissolves.
  • Cook rapidly until thick, about 40 minutes.
  • As mixture thickens, stir frequently to prevent sticking.
  • Pour hot into hot jars, leaving 1/4 inch head space.
  • Adjust caps.
  • Process 15 minutes in a boiling water bath. 

Holistic Support For Diarrhea And Constipation

by allergies, fruit, health, , ,

Are you a low carber who just can’t seem to get your digestion under control? I know your bloat! I suffered from chronic constipation my entire life. Interestingly enough, so did my father and one of my sisters. Some might chalk it up to genetics, and to some degree this is truth, however, I once heard a saying that made complete sense; “While genetics can load the gun, lifestyle pulls the trigger”. You may have genetic predispositions but lifestyle can turn genes on and off much like a light switch.

There are many signs and symptoms of digestive disruption and if you visit your local health food or vitamin store or throw a post on your favorite forum, you will hear a variety of different remedies from increase your fiber to push the magnesium to drink salt water until you have excruciating cramps. Your elimination does not have to be a violent one so I recommend a gentle enema or vitamin C to bowel tolerance rather than the salt flush.

What is right for one person may not be right for another.  It's important to take pause and ask  a few questions before simply running out to purchase a remedy that just cleans you out and leaves you wiped out:

  • Do I consume enough bacteria and fiber containing foods?
  • Do I consume enough foods to support and feed my internal bacteria?
  • Do I have slow emptying of the GI Tract? (Is Peristalsis working properly)
  • Am I properly hydrated?
  • Do I get enough exercise?
  • Do I have an exorbitant amount of stress?
  • Could I have food allergies?
  • Could I have parasites?
  • Have I been on several or even recent rounds of antibiotics?

Everyone has a remedy for the symptom but what is the cause?  Today, it is believed that we consume far less fiber and bacteria than our ancestral past. Processed foods have taken over the table where in the past fresh produce was carefully and lovingly extracted from our own yards. Previously we sterilized our food less and consumed more bacteria in the form of soil organisms. Remember grabbing a fresh tomato off the vine or a carrot out of the ground, wiping it on your pants or hosing it off and consuming immediately? Yes, these are the friendly organisms we are missing in our diets today. We have a friendly ecosystem and you are approximately 90% bacteria. Every process in the human body relies on bacteria.  From vitamin uptake to poop, we need these friendly flora to maintain good health.

One should have a bowel movement 1-3 times daily for optimum health. To this day, I wonder about the person who has a perfect BM 3x daily but I think too much.

Strategies to maintaining bacterial balance for good gut health

Chronic constipation affects almost 63 million people in the United States.  In yesterday's blog post we covered understanding signs and symptoms of constipation.  Today's post will share more information on strategies to support a healthy gut and rebalance your system.

What is poop? Poop is ¾ water, 1/3 dead bacteria, 1/3 indigestible fibers and the remaining, cholesterol, salts, undigested food and mucus from the lining of the intestines. All of this is highly variable of course because we are all individual in our biochemical make up.

The longer poop sits in the colon, the drier it becomes. When our feces sit in the colon, the body automatically draws the water into the bowels to make a firmer poop but if it sits too long, it becomes dry and just continues to grow causing bloat, pain and general discomfort. At this point, you feel like you’re delivering a baby or as my gluten intolerant daughter would say “muffin poop”. This is scary particularly for children.

By tweaking the diet it is possible to build and maintain a nice poop factory. This can lead to permanent change rather than a temporary daily fix which may rely on over the counter or pharmaceutical solutions.  Some suggestions for raising and maintaining a healthy bacterial balance include:

  • Lacto fermented foods such as sauerkraut, carrots, beets and pickles from the refrigerated section or homemade to save a few bucks. Be sure your store bought items are clearly labeled “live cultures”
  • While we don’t need to count fiber grams, consuming several cups of a variety of vegetables and fruits will provide you the fiber you need. Some fibers are easier to digest than others so choose based on your current status. Some may be able to eat broccoli while others can barely look at broccoli without bloat and an avocado is the only fibrous food they can consume.
  • Raw vinegars, Apple Cider and Coconut, are “live” foods and provide beneficial bacteria 
  • Purchase fresh veggies that are not pre-cleaned and treated and try not to use highly chlorinated water to rinse them. A little vinegar can do the trick with filtered water maintaining the integrity of the soil organisms especially if organic.
  • Feed your flora with “prebiotic” resistant starches like jicama, asparagus and jerusalem artichoke to name a few lower carb options. Your bacteria need food too and they consume more sugar than you do but in the form of non-digestible sugars, those you do not digest.
  • Use botanicals such as lavender rather than toxic antibacterial soaps. Your skin harbors a large amount of bacteria and this organ absorbs everything as if you were putting these toxins in your mouth.
  • Perhaps you have sluggish peristalsis or the movement/contractions of the intestines to move food and subsequent elimination. Some loud vocal gargling or opera style singing can stimulate the vagus nerve to begin movement. This is particularly helpful for those who suffer from delayed gastric emptying.
  • Be sure you are not becoming dehydrated. Pushing water isn’t necessary rather monitoring your activity/thirst levels are more important. You obtain water in foods too so don’t forget to chew your water!
  • If you sit all day, try to do some form of movement. It really doesn’t matter whether you’re rebounding or marathon running, the activity is your choice. Just move!
  • You have more neurons in your gut than your brain. If you are suffering from stress, this has a direct impact on the smooth running of your digestive tract (this is referred to as the “gut brain axis”).  Consider trying some stress reducing activities such as deep breathing, meditation, guided imagery, or yoga.
  • Have you been tested for food allergies? Gluten is historically a “muffin poop” builder, consider removing gluten completely from your diet and see if that makes a difference for your system. If that doesn’t help, you might consider an elimination diet with the guidance of a holistic practitioner to determine if any foods are contributing to your digestive distress.
  • Most parasites, other than Giardia, can contribute to constipation. We all have the potential to suffer from these unwanted bugs that use us a “life host.” Consider using a botanical such as wormwood and black walnut every 3 months or so to combat these little parasites. Some are more difficult than others to eliminate but with proper stomach acid and enough anti-parasitic food chemicals, these bacteria might check in but they won’t stay too long.
  • Last, and probably one of the most important issues we face today, is the over-use of antibiotics. Not  the prescription you needed for a bout of strep throat or that horrid sinus infection, but rather the overwhelming amount of antibiotics in the food and water supply. If you are not consuming 100% organically grown pastured animals, you are receiving small doses of antibiotics via meat and dairy. Over time, this can lead to devastating of your internal eco system.

This is a small window into your internal garden. We’ve only touched on one small aspect of digestive distress; check back tomorrow for some more information about a healthy digestive system and a delicious recipe to help repopulate beneficial bacteria in your gut.

Bristol Stool Scale

Now let's talk about a delicious way to support good gut health which in turn promotes healthy bowel movements.

Before I share the recipe I'd like to take a moment to remind you that constipation is a condition where someone has hard, difficult-to-pass bowel movements or produces less than three bowel movements a week.  Chronic constipation affects somewhere between 12-19% of the U.S. population.  

One way to determine what type of BMs you are having is to look at the different levels of the Bristol Stool Scale.  According to the scale there are seven different types of stool:

  • 1: Separate hard lumps, like nuts (hard to pass)
  • 2: Sausage-shaped, but lumpy
  • 3: Like a sausage but with cracks on its surface
  • 4: Like a sausage or snake, smooth and soft
  • 5: Soft blobs with clear cut edges (passed easily)
  • 6: Fluffy pieces with ragged edges, a mushy stool
  • 7: Watery, no solid pieces. Entirely liquid

Types 1–2 indicate constipation, 3 and 4 are ideal stools as they are easy to pass and do not contain excess liquid while the remaining levels tend toward diarrhea.

As mentioned in yesterday's post, adding live, or lacto-fermented, foods is a great way to help support gut health and better elimination.  These can be purchased through a company such as Fab Ferments, or made easily and inexpensively at home.  Below is a delicious lacto fermented recipe.  

Diarrhea
 
Diarrhea is another gastrointestinal health issue that can be challenging to deal with. There are several reasons why you can develop diarrhea:
  • A viral infection - washing your hands and practicing good hygiene can help reduce this possibility.
  • Eating spoiled food - usually your senses can help you identify if food has gone off through sight, smell, or taste. If you have any concerns about the safety of the food do not eat it. When in doubt, throw it out.
  • Traveling to a foreign country - in some countries drinking the water may expose you to other bacteria that your system is not used to. Avoid drinking tap or running water and choose only boiled water. It's also a good idea to bring probiotics with you to help support gut health when traveling.
If you are experiencing chronic diarrhea that lasts for days it is important to call your doctor or seek medical attention to make sure things don't get worse. The following foods should be avoided if you have diarrhea as they can contribute to the issue and make it worse:
  • Alcohol
  • Artificial sweeteners
  • Beans and other legumes
  • Coffee
  • Corn
  • Cruciferous vegetables - broccoli, Brussels sprouts, cabbage, cauliflower
  • Dairy products
  • Fried or fatty foods
  • Juices, especially prune juice
  • Soda and other sugary beverages
  • Spicy foods
  • Sugar alcohols - any sweetener ending in an -ol such as sorbitol
When dealing with diarrhea it is helpful to add nourishing foods that can be supportive for the gut which may help firm up your stool. It's also critical to ensure that you are focused on getting enough hydration to replenish your fluids and prevent dehydration.
 
The B.R.A.T. Diet (bananas, applesauce, rice, toast) is no longer recommended as it is a high sugar, carb heavy diet that is not nourishing. It can also be very difficult to stick to. Nourishing foods to add to the diet for diarrhea include:
  • Cooked vegetables, not raw
  • Foods high in soluble fiber such as oats, carrots, and apples. Apples have pectin and fiber, when choosing applesauce both are significantly reduced.
  • Lean proteins like eggs, fish, and chicken as opposed to more challenging proteins like beef or pork.
  • Probiotic-rich foods to help replenish the gut bacteria. These include kimchi, sauerkraut, and plain yogurt. These should only be taken in moderation as too much can reverse the situation and contribute to diarrhea.

Conclusion

Holistic strategies for managing constipation and diarrhea are about more than just making adjustments to your diet. The goal is to embrace nourishing foods and avoid dietary triggers. It is possible to balance your digestive system and have a normal poop every day through mindful attention to your diet.
 
If you need support with your gut and elimination health be sure to reach out to a holistic health practitioner for support and guidance based on your bio-individual needs and specific health condition.
 
If you are dealing with excessive, chronic constipation or diarrhea, be sure to follow up with a doctor or other medical professional, to ensure there is not a more serious medical issue going on.
 
 Below is a delicious lacto fermented recipe.  

Kimchi

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Ingredients
  

  • 1 Head Organic Green Cabbage
  • 1 Head Organic Purple Cabbage
  • 1 Cup Shredded Organic Carrot
  • 6 Cloves Garlic Minced
  • 8 Large Organic Radishes Sliced Thin
  • 2 Heaping Tbs. Shredded Ginger or More to Taste
  • 2 Tbs. Sea Salt
  • 1 Tsp. Dry Chili Flakes

Instructions
 

  • Cut cabbage into bite-sized pieces.
  • In a ceramic bowl or stockpot, combine cabbage, garlic, ginger, salt, and chili flakes.
  • Pound the ingredients with a wooden mallet to "bruise" and break them down.
  • Add remaining ingredients, stir well.
  • Transfer the mixture into quart-sized mason jars.
  • As you add it to the jar, use a wooden spoon or mallet to compress the kimchi until liquid rises to the top.
  • Leave about one inch from the jar's top, cover tightly.
  • Store at room temperature for 3-4 days, then refrigerate.
  • For optimal results, use a wide-mouth canning jar air lock fermenter.
  • Enjoy your homemade, cost-effective fermented vegetables rich in beneficial bacteria!

Misty Humphrey contributed to this article. As a Holistic Nutrition Educator she specializes in metabolic syndrome and digestion.  

What’s In Season

by fruit, seasons, Uncategorized, vegetables

We're about to shift seasons again.  That means a whole new influx of fresh fruits and vegetables that are typically grown at this time of year.  While many of us are able to afford to eat whatever we want whenever we want it, we miss out by not eating seasonally.  By choosing to eat produce when it grows we are often able to get food that is more nutritious, that tastes better, and potentially is grown closer to home.

(more…)

cranberries

Cranberries: Nature's Little Helper

by fruit, health

Cranberries don’t get as much press as they deserve. They might be sour and somewhat reclusive in traditional cooking, but their health benefits go far. Also called “bounceberries”, for their ability to bounce when ripe, these little powerfruits pack quite a bit of nutrition and health benefits aside from their well-known ability to cure a urinary tract infection.

Blocking Bacteria from Sticking Around in your Body 

Proanthocyanidins, or PACs, are a natural component found in cranberries. These condensed tannins inhibit the adhesion of infection-causing bacteria within the urinary tract. Recent research shows that these PACs may act elsewhere in the body preventing other infectious diseases. According to The Cranberry Institute,

     “The adhesion of the different types of bacteria that cause both stomach ulcers, and periodontal gum disease, have been shown to be inhibited in the presence of cranberry, and it is likely that others susceptible bacteria will be found as well [...] Not only may regular consumption of cranberry products help maintain health, but in the process will reduce the number of infections in a given population, and thereby the doses of antibiotics which are needed. It is becoming increasingly clear that a reduction in general antibiotic use also reduces the likelihood of the bacteria becoming resistant to those very same antibiotics, which is a public health problem of global proportions.”

It has been accepted by medical communities worldwide that antibiotics lower immune function in children and resistant bacteria has become a serious issue. Cranberries very well may be to solution here.

Cranberries: Good for your Teeth?

Plaque is simply bacteria that have attached to your teeth and gums. Much like cranberries ability to break up the adhesive purposes of bacteria in urinary tracts, cranberries contain a substance known as a nondialysable material (NDM) that has demonstrated the ability to break up oral bacteria that causes tooth decay and gum disease. According to Critical Reviews in Food Science and Nutrition,

    “clinical trial using a mouthwash containing cranberry [...] showed a two order of magnitude reduction in Streptococcus mutans colony forming units compared with the placebo group (unpublished data). A large percentage of dental caries (cavities) can be attributed to S. mutans.”

Antioxidant Packed Little Disease Fighters

These simple little berries pack a lot of antioxidants in a small space. Cranberries contain more antioxidants than any other common fruits. These antioxidants fight off the free radicals we are exposed to daily by consuming them and removing them from the body, in laymen’s terms. They are believed to fight off heart disease and cancer. Eating cranberries helps the body maintain a healthy level of antioxidants even under high stress.

Cranberries May Be the Fountain of Youth

Research supports theories that aging is caused by free radicals destroying cells in your body. It has been found that antioxidants and other phytonutrients provide protection against these free radicals that cause chronic age-related afflictions including loss of coordination and memory. As said before, cranberries are high in antioxidants. Preliminary studies in animals have shown that cranberries protect brain cells from free radical damage and subsequent neurological damage.

Cranberries are also a rich source of the flavonoid quercetin that has been shown to inhibit development of breast and colon cancers. Drinking cranberry juice has proven benefits to your heart as well by breaking up “bad cholesterol” or lipoproteins. Cranberries have also been known to reduce the bacteria associated with peptic stomach ulcers, benefit the eyes and improve cataracts, macular degeneration, and diabetic retinopathy, and prevent kidney stones by preventing the calcium and phosphate from binding together.

Eating Cranberries

High in vitamin C, cranberries support immune function along with providing antioxidant and antibacterial benefits to your body; however, these effects are nearly depleted by the addition of high amounts of sugar. So how can you include them in your diet? Aside from drinking cranberry juice, you can mix them with other naturally sweet fruits or add a zip to your meals and use them like you would lemon. Dried cranberries can be added to an array of common foods including cereal and trail mix or if you just don’t favor the flavor you can always take a cranberry supplement. Other ways to include cranberries in your diet?

  • use them in a vinaigrette
  • throw some on your salads
  • grab some dried cranberries on the go
  • add them in bread  and muffins
  • add them to your spicy meals
  • or even, make a cosmopolitan 

Sauce it Up

You can make some cranberry sauce in ten minutes. Serve this with cottage cheese, yogurt, or ricotta cheese for breakfast or a snack. It’s also good with cheeses and nuts and as we all know, cranberries go great with turkey, but it also compliments a good chicken dinner or pork roast. Here is a recipe for a healthy chutney to accommodate any meat dish or add to your morning oatmeal

Kate Hunter is a writer at Everlasting Health Center, Reno’s best vitamin, supplement, herb and health food store since 1995. She enjoys organic gardening, whole food cooking, and following up on the latest health food news. Katie obtained B.A. in English with an emphasis on writing from Southern Oregon University and has been writing about nutrition, healthy living, cooking, and gardening for over nine years. She is a mother of three and spends her time baking, canning, growing and drying herbs, and, of course, reading food labels.

Persimmon Tea For Acid Reflux

by fruit, health, , , ,
 

Persimmons are a beautiful, fragrant, sweet berry available in the Fall.  Some varieties can be eaten while still slightly firm although most varieties taste best when allowed to ripen to an almost mushy consistency. Dried persimmons are a way to enjoy this delicious treat throughout the year and are available at Asian markets.

Commonly offered after traditional Asian meals as a digestion aid, persimmon tea, sometimes called "persimmon punch," also alleviates the symptoms associated with gastroesophageal reflux disease or GERD. GERD symptoms occur when stomach contents rise into the esophagus, which produces irritation.

Acid reflux sufferers often experience varying degrees of heartburn, a feeling that food remains stuck in the region of the sternum, or nausea and regurgitation after meals. Various factors contribute to GERD including a hiatal hernia or a weakened sphincter between the stomach and esophagus. Certain medications, obesity or pregnancy may also create the condition.

Persimmons are known, not only for their antimicrobial properties, but also contain vitamins A, C, and ten different minerals. The tea, made from simple ingredients consisting of persimmons, ginger, cinnamon, and sugar, offers a number of health benefits that include diminishing flatulence and the discomfort that accompanies GERD.

Making the tea merely requires boiling the persimmons, adding the spices and sugar, and cooling the mixture. Some believe the secret of the remedy lies in the cinnamon and ginger components of the tea.

Cinnamon originated in China and using the bark as a spice and health remedy dates back thousands of years. The popular spice offers anti-inflammatory and antimicrobial properties as well as providing it's antacid properties, relieving excess gas and calming diarrhea. Ginger also has a long history in alternative medicine for relieving nausea and having anti-inflammatory properties.

Persimmon Tea

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Ingredients
  

  • 2 quarts water
  • 3 cinnamon sticks
  • 2 tablespoons of fresh ginger root, sliced
  • 1 cup dried persimmons
  • 3 tablespoons evaporated cane juice crystals

Instructions
 

  • Simmer the water, cinnamon sticks and ginger in the saucepan for approximately 45 minutes.
  • Add the persimmons and cane juice crystals.
  • Simmer for an additional 15 minutes.
  • Remove from heat and allow the mixture to steep for one hour.
  • When cooled, strain the liquid, discarding the solid ingredients.
  • Refrigerate the concentrated tea and enjoy as needed, hot or cold.

Many people enjoy drinking the concentrated tea while others add a few tablespoons of the liquid to other beverages, which also provides symptomatic relief. Individuals suffering from acid reflux typically consume three to four ounces of persimmon tea before or with meals and before going to bed. The sweet, spicy flavor of the tea appeals to many and GERD suffers appreciate the beverage's calming effects.

This simple home remedy remains worth a try for people plagued with the discomfort associated with gastric disorders. Some claim that including persimmon tea with an acid reflux diet and lifestyle modifications may reduce the need for prescription medications however GERD patients should consult with their primary care provider before eliminating any prescription medications.

Rowena Kang is a writer and the Outreach Director for the Morgan Law Firm, a firm that represents clients going through a divorce in Austin.

Five Fabulous Fall Foods

by fruit, seasons, vegetables

Summer, that season of fresh salads, greens, berries, and melons all bursting with healthful vitamins and nutrients, has passed. Autumn, however, also please our palates, providing us with different gifts of nature. There are many seasonal fruits and vegetables, which are just as tasty as summer while delivering different health benefits. Here are some fabulous fall foods (depending on your location) and their health benefits.

Tomatoes – This berry provides high lycopene content, that rare plant pigment which imparts their red color to tomatoes and other fruits . According to several studies lycopene can prevent cancer, lower cholesterol, and appears to protect us from harmful ultraviolet radiation. In addition to lycopene, tomatoes are high in potassium, fiber and vitamin C, helps to strengthen the immune system before the influenza season.

Cabbage – High in fiber, which supports digestion, can lower cholesterol, and provides cardio-protective benefits, cabbage is also rich in antioxidants which can protect the body against many types of cancer (including breast, prostate and ovarian cancers). Another benefit of this versatile benefit is that cabbage juice has long been known for it's healing effects on stomach ulcers.

Persimmon – Another berry, persimmons are high in fiber, and antioxidants. They also provide vitamins A, C, D, iron, potassium, calcium, copper, magnesium, manganese, and iodine. Persimmons can provide a fair number of health benefits from lowering blood pressure to being cardioprotective to it's anti-tumor benefits. However, persimmons are also high in glucose and sucrose making them a poor choice for those suffering from diabetes.

Turnips – A root vegetable containing potassium, magnesium, sulfur, iron, sodium, iodine and manganese, turnips are anti-cancerous while their high fiber content make them a great choice to lower cholesterol and support a healthy digestive system. One of the great things about turnips are that you can eat the greens as well as the roots, making them a versatile food to add to your diet. And those greens are just as loaded with nutrients as the roots, containing vitamins A, C, K, and folate. Turnip greens are even high in calcium making them a good choice to support bone health.

Beetroot – Another root vegetable which has edible greens, beets are highly anti-inflammatory and support detoxification in the body. Beetroot is high in folate, manganese, fiber, potassium, and vitamin C while the greens are a great source of lutein and zeaxanthin, two phytonutrients which are especially supportive of eye health. While almost all products can be found in stores throughout the year, for freshness and higher nutritional content it is important to eat seasonally.

Adding these autumnal foods to your diet is not only tasty and easy, it's also good for you.

Korah Morrison has been working as a freelance writer for over 2 years. She writes essays on various topics at Essay-Point.com and loves her work.

photo:  Jean-Pol Grandmont