Category Archives: probiotics

What Are Prebiotics?

by prebiotics, probiotics,

You may have seen the term prebiotics in the news and thought it was a typo.  After all, at this point almost everyone knows about probiotics, those beneficial bacteria that are supportive for your health.  But what exactly are probiotics?  And what's the difference between the two?

Probiotics are bacteria that you definitely want in your gut for the health benefits they confer. They are contained in foods like yogurt, pickles (the refrigerated ones), olives, some cheeses and a number of exotic foods such as miso and kimchi, as well as food additives. These bacteria help in the treatment of problems like diarrhea and irritable bowel syndrome and in keeping your colon healthy.

But probiotics need food to survive and multiple. The cells that line the colon (colonocytes) and the good bacteria work together to protect you from invasion of harmful germs into your body, thereby preventing disease. They depend on the nourishment gleaned from food that is not digested in the stomach and small intestine. That's where prebiotics come in.

Those indigestible foods are the prebiotics, foods that serve as energy sources for the probiotics and good bacteria in the colon. Prebiotics contain indigestible starches and polysaccharides that ferment in the upper gut. The products of this fermentation are the food sources for the probiotics.

 

Health Benefits from Prebiotics

 

  • Improvement in diarrhea, both caused by bacteria and by antibiotics.
  • Relief from the symptoms of both diarrhea and constipation in irritable bowel syndrome.
  • Improvement in the symptoms and decreased inflammation in inflammatory bowel disease, such as Crohn's and ulcerative colitis.
  • Protection against cancer of the colon by keeping the colonocytes healthy.
  • Aids in lowering cholesterol levels in the blood.
  • Helps absorption of minerals such as calcium and magnesium.

 

Your health depends a lot on what you eat. Even if you are young and healthy, consuming a diet of healthy foods will help to keep your body strong and vigorous. If you have any type of chronic disease, or if you are getting older, your diet becomes even more important. 

They say laughter is wonderful medicine but so is food. Start treating your body to the foods it needs and deserves. 

Prebiotics Foods

 

  • Onions - Both raw and cooked.
  • Bananas - Try to get them slightly unripe.
  • Asparagus - Tasty and good for you.
  • Oats - Whole oats are available in cereals.
  • Apples - They also reduce cholesterol.
  • Wheat bran - Also available in cereals.
  • Chicory root - Sometimes used as a coffee substitute.
  • Leeks - Also an excellent source for vitamin K.
  • Dandelion greens - They make a great salad.
  • Jerusalem artichoke - Either raw or cooked.
  • Radishes - Great in salads.
  • Cabbage - Preferably raw, but also as sauerkraut.

When Probiotics Are Not A Good Choice

by health, immune system, lacto-fermentation, probiotics, Uncategorized

Health supplements are expected to reach a global market share of $278 billion by 2024. That's a sizable market and it continues to grow. Probiotics are one of the fastest growing items in the category in the U.S. With so much focus on the microbiome and the as more information points to their effectiveness in minimizing digestive issues and promoting gut health, the demand for probiotics is all set to explode.

A recent report reveals that Canada could save up to $100 million CAN per year through probiotic use designed to minimize instances of upper respiratory infections. The supplement market in China, with probiotics at the top of the list, is also set for rapid expansion.

However, while probiotics are a great choice to combat many digestive issues, they are not always the best choice. That's why it is important to know when to take probiotics and when to seek alternative treatments.

What Are Probiotics?

While bad bacteria can make you sick, good bacteria can help break down food and support your immune system. Probiotics are live bacteria and yeast that work in harmony with your biological systems. Many probiotics specifically help support good digestive health, combating issues like diarrhea, nausea, malabsorption, and dozens of other symptoms of a leaky gut. 

You can get probiotics through consuming probiotic-rich foods such as lacto-fermented vegetables and yogurt or through beverages like kombucha and kefir. Or you can get them through supplementation. However just because they can have some health benefits doesn't always mean that they always have health benefits. There can be times when it's best to not take probiotic-rich foods or supplementation and you should actually avoid them.

3 Reasons to Avoid Probiotics

Below is a quick list of those occasions when it might be better to seek alternative treatments for digestive issues. In each of these cases, use of or consumption of probiotics is contraindicated until the condition has been resolved.

1. SIBO

Small intestinal bacterial overgrowth (SIBO) refers to a condition where you already have too much bacteria in your small intestine. Adding more is not a healthy solution to anything, even when it is otherwise helpful bacteria. For those with SIBO getting a diagnosis can sometimes be difficult. But once you have a diagnosis there's a specific dietary protocol and supplemental support required to support your system.

The symptoms of SIBO are quite diverse and can include

  • Constipation
  • Diarrhea
  • Abdominal bloating and pain
  • Joint pain
  • Fatigue
  • Headache
  • Nausea
  • Depression
  • and more

2. Candida Overgrowth

Candida is a type of yeast that can overrun your intestinal tract and cause a variety of symptoms. When your candida levels are under control, this yeast helps with digestion and nutrient absorption. When levels get too high, symptoms can range from simple things like a white coating on the tongue to more serious symptoms like:

  • Exhaustion
  • Brain fog
  • Joint pain
  • Chronic sinus and allergy problems
  • Gas and bloating
  • Weakened immune system
  • Frequent UTIs

This is just a small sample of the potential problems associated with an out-of-control candida overgrowth. While some low-level imbalances can be treated with over-the-counter medications (such as fluconazole for yeast infections), chronic overgrowth needs to be addressed through dietary changes, nutritional support, and possibly antifungal medications. The use of a self-scoring quiz can be helpful for diagnosis. Many people who switch to a candida protocol after scoring high on the test have good results ranging from clearer skin and better digestive function to clearing of infections and weight loss.

3. Probiotics Don't Fix Everything

The effectiveness of probiotics depends entirely on the cause of your problem. If your gut flora is out of balance or you have too little bacteria to help with digestion, probiotics can be a great way to rebalance everything. If you have been on antibiotics, pairing those with probiotics might help prevent conditions like H. Pylori. Since H. Pylori can cause systemic and prolonged digestive upset, a bit of prevention is well worth the investment in probiotics. If you don't suffer from any of these conditions or your digestive upset has nothing to do with your gut biome, probiotics won't help.

While probiotics can be a great way to improve your digestive health, it is important to know when to take them. Unless directed by a doctor, you likely won't want to take probiotics on a daily basis.

Added Probiotics

Unfortunately with all the news about the benefits of probiotics many food producers are starting to add them to a wide variety of items at the grocery store. Cereals, chocolate, cold brew coffee, salad dressings, and more are all being promoted as a healthy choice due. However, overconsumption of probiotics can lead to an imbalance of the gut and is not a healthy choice. 

If you suspect you have gut health issues it's best to work with a health professional and be evaluated to see if you need to add or avoid probiotics in your diet.

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!

How To Make Kombucha And Water Kefir At Home

by immune system, lacto-fermentation, probiotics,

Fermented foods have become extremely popular for good reason. They're good for your gut and a very healthy way to add probiotics to your system. The wonderful thing about fermented foods is you can make many at home. Some I make at home while others I buy. The challenge is finding the time to make everything while still finding time for family, work, and real life. 

One of my favorite foods to make however is kombucha. This is in part because the price for kombucha has risen to an incredible $4.19 at my local grocery store.  That seems rather steep for a 16-ounce bottle of fermented tea.  Especially when you consider that all you need to make your own is a one-gallon glass jar, a SCOBY, 1 cup of starter kombucha, 8 tea bags, 1 cup of sugar, and filtered water.  All of that will make a gallon of kombucha.  That's eight pints which is more than $32.00 at grocery store prices. The at home price (not including the cost of the jar) is less than $1.00. It's definitely worth it to make your own.

The picture above is called a SCOBY. That's an acronym for Symbiotic Culture of Bacteria and Yeast.  It is the "mother" that consumes all the sugar while fermenting the tea all the while adding beneficial colonies to it. To get started, you will need to have a SCOBY.  Amazingly enough each time you brew a batch it makes a new "baby."  Eventually you have so many that you wind up giving them away.  It's a great way to make friends and share the healthy benefits of this wonderful drink. 

Secondary fermentation

After my initial batch of kombucha is done brewing, I do a secondary brew by adding fruit, sealing the jar, and letting it sit at room temperature for 24 hours. This extracts the sugars (and flavor) from the fruit and makes a fizzy drink at the same time. The longest I've ever let it sit is 36 hours because it generates so much fizz, I'm afraid to let it go longer, I don't want to shatter the jar. One of these days I'll get around to buying a fermentation lock and then I won't have to worry about exploding jars.

After it's done, I decant the flavored kombucha into recycled kombucha bottles. This time I used strawberries, blueberries, and blackberries.  The blackberries, unlike most fruits, were still firm, pretty tangy, and delicious, rather than bland, sour, and soggy. If you mash them first, you get a better flavor in the kombucha, but I wanted to try eating the fruit afterwards to see what it was like. Not every fruit will produce a tasty drink but try those fruits you enjoy to see how you like each one. Some fruits will be edible after the fermentation process while others will have given up all their flavor to the drink.

A testimonial

The best thing about kombucha is how healthy it is for you. I recently had a friend visiting who has been having a lot of gut issues. We talked about fermented foods. I happened to need to brew a new batch of kombucha, so I showed her the process. She got to eat some fermented foods while she was at my house. I sent her home with a baby SCOBY, and she's been adding fermented foods to her diet. She says that her stomach has not bothered her once since she started adding fermented foods. Yay for live food!! If you'd like to know more about kombucha, including specific brewing instructions and recipes using kombucha be sure to get your copy of my ebook.

Water Kefir

Another highly beneficial fermented beverage is water kefir.  Like kombucha, it’s a great source of probiotics and can be great for your digestion.  Studies also show that probiotics can help when you are depressed or anxious.  So, it makes sense to support good probiotic status in your gut.  And just like kombucha you can make this delicious drink easily at home. Check out additional health benefits of water kefir!

Health benefits of kefir:

  • Due to the beneficial bacteria, kefir is helpful for the immune system and supports a good bacterial balance in the gut
  • Water kefir is high in antioxidant activity which can protect against cell damage caused by free radicals
  • May be helpful for those with diabetes mellitus to control glucose and lipid levels
  • High in probiotics, kefir may be a beneficial beverage for supporting mental wellbeing
  • L. kefiri (one of the active beneficial bacteria in kefir) is antimicrobial and has good probiotic benefits, inhibiting pathogens
  • Appears to be anti-carcinogenic and may have therapeutic benefit for both healthy and ill adults
  • Those who are lactose intolerant or allergic to dairy can drink and enjoy this probiotic drink which is comparable to milk kefir without the adverse effects of a dairy allergy or intolerance.

How to make water kefir

I have to say water kefir is my favorite when it comes to home-made because it’s so quick and simple.

  1. Dissolve 1/3 cup sugar with filtered warm water in a clean one-quart glass jar. I like to use turbinado or rapadura sugars because they are not stripped of all their nutrients.
  2. Add water kefir grains (about 1 to 2 tablespoons).
  3. Cover jar with a plastic lid, fermentation cap, or clean dish towel.
  4. Place jar out of direct sunlight.
  5. Let sit for 24 to 30 hours or to your taste. (If you aren’t sure how it should taste, try some from someone else’s batch)
  6. Strain the water kefir grains from liquid.
  7. Do a secondary fermentation by adding something to provide some flavor – I like ginger so I add 5-10 slices of freshly peeled ginger. Another option is a few mint leaves. Cap and let sit on the counter for 24 hours.
  8. Strain out flavorings, transfer the liquid to another one-quart glass jar and save in the fridge to start drinking
  9. Start the process all over with your strained grains.

 

A few more notes:

 

  • Don’t worry about the sugar as it’s mostly used up during the fermentation process
  • Your kefir grains will actually start to grow so you can share them with friends – getting grains from a friend is a good way to get started
  • The grains sort of look like very baby cauliflower florets and should be kept cool when not being used

For those of you who would like to try making kombucha or water kefir at home Kombucha Kampis a great resource.  You can get kombucha mother cultures, grains for both milk or dairy kefir plus an assortment of equipment that makes your beverage making better.  

[expand title="Sources"] 

  • Alsayadi, M., Al jawfi, Y., Belarbi, M., and Sabri, F. (Jun/Jul 2013) Antioxidant potency of water kefir. Journal of Microbiology, biotechnology and Food Sciences. Vol. 2, Iss 6.
  • Cai, Y., Sounderrajan, A., and Serventi, L. (May 27, 2020). Water kefir: a review of its microbiological profile, antioxidant potential and sensory quality. ACTA Scientific Nutritional Health, Vol 4, Issue 6 June.
  • Moretti, A., Moure, M., Quinoy, F., Esposito, F., Simonelli, N. Medrano, M., and Leon-Pelaez, A. Water kefir, a fermented beverage containing probiotic microorganisms: from ancient and artisanal manufacture to industrialized and regulated commercialization. Future Foods, Vol 5.
  • Pendon, M., Bengoa, A., Iraporda, C., Medrano, M., Garrote, G, and Abraham, A. (25 Nov 2021). Water kefir: factors affecting gran. Growth and health-promoting properties of the fermented beverage.  Journal of Applied Microbiology. 

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Trudy Scott, CN, Food Mood Expert and the author of The Antianxiety Food Solution contributed to this article. Trudy educates women about the amazing healing powers of food and nutrients and helps them find natural solutions for anxiety and other mood problems. Her goal for all her clients (and all women): “You can be your healthiest, look your best and feel on-top-of-the-world emotionally!"

colic probiotics

Colic And Probiotics

by immune system, probiotics,

Previously, I wrote a post about gut health and allergies. In that post, I mentioned a study conducted in Sweden highlighting the benefits of having a diverse bacterial ecosystem in the gut to help protect against future allergies and conditions, including eczema.

The Importance of a Diverse Gut Ecosystem

Strong and diverse gut health does more than protect against allergies. It is also crucial for babies when it comes to colic. Colic is believed to affect as many as 1/3 of all babies. There does not appear to be a difference between those babies that are breastfed and those that are bottle-fed.

There are many different theories as to the cause of colic, and it's important to note that no one knows for certain. Given that we are bio-individual creatures, it's likely that there are multiple reasons. Dietarily, there appears to be some success for a large number of babies when lactose (milk sugar) is removed from their diet.

These babies have what is referred to as lactose overload, or functional lactase insufficiency. In plain English, they are not producing enough lactase (the enzyme which breaks down lactose), and this causes gastric distress. This is not lactose intolerance, but rather the undeveloped digestive system not having enough lactase; this situation does correct itself over time.

Gut Health and Colic

Over the past few years, the health of the intestinal ecosystem has come under scrutiny as a possible reason for colic.

Back in 2009, researchers at the Texas Health Science Center (THSC) in Houston found a connection between gut health and colic. The study seemed to indicate a correlation between bacterial balance and colic. Although the initial study was small, all the colicky infants tested positive for Klebsiella, a bacteria often found in the mouth and intestines of adults.

The study concluded, "Infants with colic, a condition previously believed to be nonorganic in nature, have evidence of intestinal neutrophilic infiltration and a less diverse fecal microflora." (The less diverse microflora theory was shown to be true in the Sweden study mentioned above.)

Benefits of Probiotics

Now another study, published in the journal BMC Microbiology in June 2011, appears to show positive results for inoculating with beneficial bacteria, such as lactobacillus.

In this study, two strains of lactobacillus had positive antimicrobial effects. Studies are continuing to see which strains are best; I assume the studies will also look at how to best deliver probiotics to the infant without overwhelming their system.

I know many mothers add higher levels of probiotic foods to their diet to help their immune systems be as strong as possible. I also know some mothers who have used liquid probiotics and put it on their nipples just before breastfeeding to help the infant get some beneficial effect. If you feel it would be beneficial to add probiotics to the diet of your infant child, it's important to let your healthcare professional know. If you are working with a lactation specialist, let them know as well.

The Mother's Gut Health

One thing that neither of these studies addresses is the gut health of the mother. As I've mentioned before, Dr. Natasha Campbell-McBride points out that most gut disturbances tend to be generational disorders.

It is highly beneficial for the mother to have a strong bacterial ecosystem; this is what gets passed along to the infant and what helps to inoculate them during a natural birthing process.

For all of us, having a strong, diverse, healthy gut is important to health. Now it looks like it's even more important to support the health of future generations.

[expand title="Sources"]

Klebsiella study: http://www.ei-resource.org/news/irritable-bowel-syndrome-news/klebsiella-bacteria-linked-to-infant-colic-and-irritable-bowel-syndrome/

Lactobacillus study: http://www.biomedcentral.com/1471-2180/11/157/abstract/

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hygiene hypothesis

The Hygiene Hypothesis

by allergies, habits, health, immune system, probiotics

In the United States there seems to be an increasing number of people affected by asthma and allergies.  These conditions are especially prevalent among children.

One reason put forward is that Americans have become more focused on cleanliness, to the point where we have created problems.

Overuse of antibiotic soaps and cleansers has reduced our exposure to pathogens, or germs, in our environment.  Because our bodies have been designed to fight these germs, to develop a healthy immune system, when we severely reduce our environmental exposures it is theorized that our bodies over-react.  They become sensitive to increasingly more substances, most of them environmental or food exposures.  

As odd as it may sound, the research supports this.  Studies show that children who grow up in rural areas, especially non-Westernized countries, with more exposure to a wider range of microbes, have a vastly reduced rate of allergies.

Western Lifestyle, Diet Tied to  Allergies and Intestinal Disease

Of increasing interest to me is the concept that this hyper-clean state that we've created has affected our intestinal health which in turn leads to more problems.  Gary Huffnagle, co-author of The Probiotics Revolution has gone a step further with the hygiene hypothesis and developed a concept that he calls the microflora hypothesis.  He posits that our Western lifestyle and diet have altered our microflora, our ecosystem, and opened us up to more allergies and, by extension, more digestive disorders.  By not gaining exposure to a wider range of microbes we are unable to build an ecosystem that is fully supportive of our overall health.

Part of the reason that this is so fascinating to me is that in working with clients I am also seeing more and more digestive health issues. And I believe the numbers are rising.  More leaky gut, more IBS, IBD, more dysbiosis.  Dr. Liz Lipski, the author of Digestive Wellness, shows, in her work, that the immune system is very strongly tied to digestive function.

Foods to support your gut

In order to support our health, we need to stop killing off our symbiotic partners, those bacteria that inhabit our gut, through the overuse of antibiotics and antibacterial products.  We also need to feed and support these probiotic colonies.  What do they eat? Prebiotics.  Their food comes from insoluble fibers found in our food.  Berries, onions, legumes, oatmeal, and other whole grains support not only the probiotic bacteria but also help maintain good bowel health.  

We also need to re-inoculate our systems with a steady supply of healthy bacterial colonies. Those are found in fermented foods such as kefir, kombucha, and kimchi.  You do not need to eat an overwhelming amount of these on a regular basis, but they should be a regular part of your diet.

Research does not, as yet, appear to show how much we can reverse the effect on our immune systems, but we certainly can keep it from continuing to decline.  Dr. Natasha Campbell McBride, speaking at a Wise Traditions Conference in Dallas, stated, "We are a shell, a habitat for our eco-system."  We need to support our ecosystem.  We can also protect future generations by focusing on and acknowledging that the ecosystem needs to be fully supported in order to function properly.

[expand title="Sources"] 

Liu, Andrew H. "Revisiting The Hygiene Hypothesis For Allergy And Asthma". Journal Of Allergy And Clinical Immunology, vol 136, no. 4, 2015, pp. 860-865. Elsevier BV, doi:10.1016/j.jaci.2015.08.012. Accessed 

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Interested in knowing what your gut microbiome looks like? Schedule a consult with Mira to learn more.

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kefir - fermented beverage

Benefits Of Water Kefir

by drinks, lacto-fermentation, probiotics

It's a good idea to drink fermented beverages – they contain probiotics, or good bacteria, and are great for your digestion! Studies also show that probiotics help when you are depressed or anxious. Beneficial probiotics can be found in a number of foods, but they're also found in fermented beverages such as kombucha or kefir. The best part is that you can actually make these delicious beverages at home.

Health benefits:

  • Due to the beneficial bacteria, kefir is helpful for the immune system and supports a good bacterial balance in the gut
  • Kefir has been shown in laboratory studies to improve bone mass, helpful to prevent osteoporosis
  • High in probiotics, kefir may be a beneficial beverage for supporting mental wellbeing
  • L. kefiri (one of the active beneficial bacteria in kefir) is antimicrobial and has good probiotic benefits, inhibiting pathogens
  • Appears to be anti-carcinogenic and may have therapeutic benefit for both healthy and ill adults

How to make water kefir:

I have to say water kefir is my favorite when it comes to home-made because it’s so quick and simple.

  1. Dissolve 1/3 cup sugar with filtered warm water in a clean one quart glass jar. I like to use turbinado or rapadura sugars because they are not stripped of all their nutrients.
  2. Add water kefir grains (about 1 to 2 tablespoons).
  3. Place jar out of direct sunlight.
  4. Cover jar with a clean dish towel.
  5. Let sit for 24 to 30 hours or to your taste. )If you aren’t sure how it should taste, try some from someone else’s batch)
  6. Strain the water kefir grains from liquid
  7. Do a secondary fermentation by adding something to provide some flavor – I like ginger so I add 5-10 slices of freshly peeled ginger. Another option is a few mint leaves. Cap and let sit on the counter for 24 hours.
  8. Strain out flavorings, transfer the liquid to another one quart glass jar and save in the fridge to start drinking
  9. Rinse your grains and start over for an unlimited supply of delicious and nourishing water kefir loaded with probiotics or good bacteria!

A few more notes:

  • Don’t worry about the sugar as it’s mostly used up during the fermentation process
  • Your kefir grains will actually start to grow so you can share them with friends – getting from grains from a friend is a good way to get started
  • The grains sort of look like very baby cauliflower florets and should be kept cool when not being used

For those of you who would like to try making water kefir at home Cultures for Health is a great source for your grains.  They also sell a large number of other culture products for yogurt, sourdough, cheese and more.

References:

Carasi P, et al., Safety Characterization and Antimicrobial Properties of Kefir-Isolated Lactobacillus kefiri . BioMed Research International. 2014;2014:208974. doi:10.1155/2014/208974.

Chen, HL, et al., Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis. Osteoporos Int. 2015 Feb;26(2):589-99. doi: 10.1007/s00198-014-2908-x. Epub 2014 Oct 3.

Messaoudi, Michael, et al., Beneficial psychological effects of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in healthy human volunteers. Gut Microbes, 2:4, 256-261, DOI: 10.4161/gmic.2.4.16108

S. Sarkar, (2007) “Potential of kefir as a dietetic beverage – a review”, British Food Journal, Vol. 109 Issue: 4, pp.280-290, https://doi.org/10.1108/00070700710736534

 

* * * * * * *

This is a guest post from my friend and colleague Trudy Scott (CN).  Trudy is a Certified Nutritionist and the founder of www.everywomanover29.com, a thriving nutrition practice with a focus on food, mood and women’s health. Trudy educates women about the amazing healing powers of food and nutrients and helps them find natural solutions for anxiety and other mood problems. Her goal for all her clients (and all women): “You can be your healthiest, look your best and feel on-top-of-the-world emotionally!”  Trudy is also the author of The Antianxiety Food Solution.

Psoriasis Can Be Cured

by health, probiotics, stress
Psoriasis | photo: James Heilman, MD

Recently it was announced on the interwebs that a certain celebrity had been diagnosed with psoriasis.  The reason/cause for her condition was attributed to stress.  This is certainly a strong possibility as psoriasis can be an autoimmune response and as those of us with autoimmune disorders know, stress is a huge trigger.

I was saddened to hear that this young person didn't feel that she could slow down her lifestyle.  Nor was there any mention of the possibility of the influence of diet.

As long-time readers know, I am a huge fan of food as a basis for health.  While I certainly do not believe that food is the only cure, I do know from years of working with lots of different people that food can be a large part of the answer.  When we eat the way our bio-individual body needs us to we can help the ourselves to be healthier.  I'm a believer in Integrative Medicine — there is room for both in the equation, in fact it would be silly to discount either side in a food versus medicine tug-of-war.  Learning about diet and the influence of food and nutrition on the body can be an empowering experience for many people.

This case especially caught my attention due to someone I have been working with who has experienced  a successful dietary transition.  I'd like to share her testimonial here:

“In 1995 following a life threatening flare-up of ulcerative colitis, my large intestine was surgically removed. The last two feet of the small intestine was used to create a new internal abdominal “J-Pouch.” Many pouch recipients experience complete restoration of health following this procedure. Some do not, and I fell into this category. Instead of returning to a healthy, active lifestyle, I became plagued with chronic J-Pouch infections requiring heavy steroid and antibiotic use that lasted several years. With the help of a strong probiotic, the flare-ups became less chronic and in time my health improved.


Unfortunately I developed a new health concern… scalp psoriasis that gradually spread to my elbows and trunk. I experienced some other nagging symptoms — itching, mild fatigue, and brain fog to name a few. The chronic scalp psoriasis required daily use of a strong topical prescription steroid that barely controlled the problem. I asked my dermatologist if there were recommended dietary changes that might improve the psoriasis, and the response was there was no known diet that proved effective in clearing psoriasis.


This is where Mira comes in. Following a full scope assessment and using her health and nutrition expertise, Mira shared her results — I was suffering with a systemic Candida yeast overgrowth most likely caused by prolonged steroid and antibiotic use. Mira presented the course of treatment, including a diet that would discontinue feeding the candida. Following a strict two weeks of dietary changes, I was amazed at the results. I skeptically stopped using the topical steroids, sure the psoriasis would return with a vengeance. It did not, and the results were amazing! ”  D.R. 2011

This wonderful woman has experienced so much improvement with her psoriasis and we continue to work together to refine her health and address her overall nutrition.

I hope that the young celebrity challenged with psoriasis manages to find a connection to someone with a background in holistic nutrition to help her learn to better understand the needs of her body.  I also hope that she finds the time to slow down and be easier on herself.  We only have one body and our health is so important.  We need to remember to be kind to ourselves.

Delicious Creamy Yogurt

The Things You Need To Know About Yogurt

by dairy, probiotics, summer

The Changing Styles of Yogurt

There are so many changes happening in the yogurt section of the grocery stores lately.  It used to be that it was either plain, a gelatinized “Swiss-style” fruit mixed in, or a fruit-on-the-bottom kind of product.  At least that's what was presented to us at the grocery store.  Then came those tubes, the squeeze-able varieties. Now we see more drinkables including kefir, a fermented yogurt.  The fermentation increases the probiotic activity of the yogurt and can be very healthy for you as long as the cultures are live.  Soon enough we'll probably start seeing bottled containers of lassi which is a similar fermented yogurt drink from India.

Your grocery store's yogurt case has gone global. There are a lot of different kinds of yogurts from different cultures. Greek, Australian, Icelandic, Bulgarian, and more. There's also goat's milk, coconut milk, almond milk, and oat milk styles. The alternative milk varieties are geared towards those people who have lactose intolerance, but they seem to be gaining traction with people looking for more variety.

Many people seem to prefer Greek yogurt due to it's heavier, creamy consistency. It's higher in protein, almost 50% more according to the Berkeley Wellness Letter.  The whey is strained out leaving a thicker product with a longer shelf life.  Straining out the whey creates a product that is higher in fat and lower in calcium but also lower in lactose (the milk sugar that some people have trouble digesting). 

Ingredients In Yogurt

Although yogurt is generally thought of as a health food, store-bought options are often packed with chemicals, potentially genetically modified ingredients, artificial flavorings, artificial colors, and added sugars or artificial sweeteners. Making healthy choices isn’t always easy. There are too many low-fat options which are often packed with negative ingredients.  The fruit yogurts not only contain the natural sugars of the fruits but typically have added sweeteners as well and artificial colors.  Reading the label is critical to avoiding excess sugars and other negative ingredients.

Plain, whole-milk yogurt is the best option.  Fresh fruit or jam can be added for sweetness without the chemicals or other adulterants.  (Of course, this does require checking the label on the jam as well if it is not homemade).  Additionally, you need to choose yogurt which does not contain rBGH (recombinant bovine growth hormone) a hormone which has been linked to increased rates of diabetes and other health issues.  Look for the label to state that the milk was from cows not treated with rBGH or choose organic.  It's also highly recommended that you buy whole-milk (sometimes referred to as 4% milkfat) as this provides the fat needed for the body to properly process vitamin D (a fat-soluble vitamin).

Making Yogurt At Home

To make yogurt you'll need a starter.  While it is possible to use store-bought active culture as your starter, in order to ensure a good balance of probiotics or beneficial bacteria it is often helpful to purchase a starter culture. Simply follow the instructions in the packet to make your initial batch of starter.

Once you have a culture that you can use, either the starter or a store-bought, you will be ready to create subsequent batches of yogurt.  You will need about half a cup of yogurt for every half a gallon of milk that you use.

  • Heat your milk on the stovetop in your Dutch oven or a non-reactive saucepan; stir gently as it heats
  • When it reaches 200F, or just below the temperature when it would boil, let it cool to 115F
  • Take a half a cup of the warm milk and whisk it together with your yogurt in a separate container
  • Add this mixture back into the rest of the milk and whisk it together
  • Keep your mixture at 115F for about 4 hours; you can simply heat your oven to 115F, then turn it off
  • Place a lid on your saucepan or Dutch oven, wrap it in a few layers of towels and place it back in a draft-free space such as your oven or a microwave oven overnight or until it has set and looks like yogurt
  • When it's ready, pour the yogurt into containers and store in the refrigerator

Making it Greek-style

Many people don't realize how simple it is to make a Greek-style yogurt of your own.  

  • Take 32-ounces of whole milk, organic, live culture yogurt
  • Line a colander with cheesecloth (you can also use an unbleached coffee filter or a cloth napkin) 
  • Place the colander on top of a bowl and pour the yogurt in
  • Put the whole thing in the fridge overnight
  • In the morning you have a thicker, Greek-style yogurt plus the whey which has strained out

Whey is wonderful for soaking beans, it can also be added to soups or smoothies. Some people even drink it straight.  If I have too much I usually feed the extra to the dogs, they consider it a great treat.

What To Do With It?

Yogurt is delicious just as it is but can be used in a wide variety of ways. It can be served both sweet or savory.

  • Make parfaits by layering granola with fresh fruit (a tasty treat for breakfast or delicious as a dessert)
  • Thickened yogurt can be used as a substitute for sour cream
  • Adding herbs allows you to make a savory dip
  • Yogurt and fresh lime juice are just two of the ingredients needed for a really delicious chicken marinade
  • It can even be added to some baked goods to help make them moist
  • One of my favorite ways to eat it is to mix it with cottage cheese and a bunch of fresh vegetables, such as cucumbers, cherry tomatoes, and chunks of sweet peppers. Add a pinch of sea salt and a grind of fresh pepper and you've got a tasty summer lunch. 

Different Dishes Around The World

In addition to different types of yogurt culture, many cuisines have a yogurt dish of some kind mixed with different spices or foods to make a condiment. 

  • In India there is a shredded cucumber yogurt dish with scallions, garlic, cumin and pepper that helps to cut the spicy heat of the cuisine called Raita
  • A similar dish can be found in Greek cultures and is called Tzatziki; it's made with yogurt, cucumber, garlic, and mint
  • There's an Israeli yogurt called Labneh which has a little salt in it. Sometimes it's thickened and turned into a Labneh cheese
  • Bulgaria even has a cold soup called Tarator which is made with yogurt, cucumber, dill, garlic, walnuts, and oil, it makes a great starter for a meal on a hot day

Whatever style or type of yogurt you are eating (or drinking) it is important to remember that you want the real stuff.  Live cultures, no added artificial ingredients, just good, healthy, probiotic, digestive supporting yogurt.

 

Alicia Lawrence contributed to this article.  She is a content coordinator for WebpageFX and when not at work she enjoys cooking with her ceramic cookware, shopping at farmers markets or blogging about travel, nutrition, and public relations.

photo credit: Patrick Neufelder

lacto fermented pickles

How To Make Traditional Lacto-Fermented Pickles

by lacto-fermentation, probiotics, vegetables

In recent years, there has been a growing interest in lacto-fermented foods, including pickles, sauerkraut, kimchi, and other probiotic-rich recipes.

The traditional lacto-fermentation process uses lactobacilli, a beneficial microbe that converts starches and sugars in food into lactic acid, which preserves the food and promotes a healthy bacterial balance in the gut.

Challenges

Lacto-fermented foods can be an excellent addition to canned vegetables, providing a boost to digestive health. However, many commercial food processes don't allow for lacto-fermentation due to longer production time, increased interaction with the food, and shorter shelf life.

I've been canning and preserving for over 20 years. Quite frankly I've never understood why pickle manufacturers felt it necessary to add yellow #2 to pickles. It doesn't add anything to the flavor. If you want your pickles to be yellow just add turmeric.

To make your own lacto-fermented pickles at home, you don't necessarily need a fermentation crock; a 1-gallon glass jar and pickle weights can suffice. The key is to ensure the brine is strong enough to preserve the cucumbers until the lactobacilli take over the preserving process, and that the cucumbers are fully submerged in the brine.

Tips

Some individuals are concerned about lacto-fermenting without the use of whey. However, whey is not strictly necessary if the brine is at the right percentage. If you live in a hot climate and have trouble getting fermentation started due to air conditioning, adding 2 tablespoons of whey can help kick off the ferment.

To make your own whey, simply strain plain organic yogurt overnight in a lined colander in the refrigerator. In the morning, you will have creamy Greek-style yogurt and clear strained whey, which can be used for soaking beans, grains, and lacto-fermented foods.

Another traditional tip from a reader's grandmother is to add grape leaves to the jar to enhance lacto-fermentation and make your pickles crisp. This sounds like it could be a good idea, as grapes are known for their natural bacteria content, which can aid the fermentation process.

Recipe

Here is a classic lacto-fermented pickle recipe that you can try at home. This recipe is for a two-quart jar, but you can easily double the ingredients if you wish to make a gallon jar.

lacto fermented pickles

Lacto-fermented Pickles

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Ingredients
  

  • 4 large pickling cucumbers (only because this is what fit - if using baby cukes you may need more)
  • 3 cloves of garlic, crushed, not peeled
  • 2 bay leaves
  • 1/2 t. celery seed
  • 1/2 t. dill seed
  • 1 quart of water
  • 1 1/2 T. kosher salt

Instructions
 

  • Sterilize the jar
  • Wash the cucumbers
  • Add spices to the jar
  • Mix together water and salt until salt is completely dissolved (this is your brine)
  • Pour brine over cucumbers and herbs
  • Use pickle weights to hold down the cucumbers
  • Loosely cover jar with wax paper and a ring or rubber band
  • Let sit in a warm (not hot) dark place
  • After 4 days you can cut off small pieces of pickle to taste
  • When it tastes pickle-y enough you can put it in the refrigerator
  • This will slow down but not completely stop the fermentation process

For those who want a faster option, quick refrigerator pickles are also a great alternative to store-bought pickles.