Category: Healthy Diet

SUNSHINE BLEND CULTURED VEGETABLES RECIPE

On April 8, 2014

Ingredients for Sunshine Blend Cultured Vegetables

Sunshine Blend Cultured Vegetables

Raw cultured vegetables have been around for thousands of years. The fermented vegetables are: rich in lactobacilli and enzymes, alkaline-forming, and loaded with vitamins.

Cultured vegetables are made by shredding vegetables, adding a culture starter, and then packing them tightly into a sterilized, airtight, glass container. They are left to ferment at room temperature for 5 days or longer. Friendly bacteria naturally present in the vegetables quickly lower the pH, making a more acidic environment so the bacteria can reproduce. The vegetables become soft, delicious, and have a slightly pickled taste.

You can benefit by adding cultured vegetables to your diet because they:

Help re-establish a healthy inner ecosystem.
Stimulate digestion and ensure your food moves through your digestive tract with ease. Cultured vegetables are pre-digested through the fermentation process and are easy for the body to digest.
Are alkalizing and very cleansing. They help restore balance if your body is in a toxic, acidic condition.
Promote healthy skin and anti-aging.

Sunshine Blend Cultured Vegetables

1 pound organic carrots, scrubbed and trimmed
1 bunch golden beets, peeled
1 large or 2 small sweet potatoes
2 medium onions, peeled
 1-2 organic cucumbers
1 bunch celery, cleaned and trimmed
 ½ bunch cilantro, washed and drained, stems removed
1 large or 2 small heads of cabbage, washed (make sure to hold aside at least one leaf of cabbage for each jar of cultured veggies)
fresh grated ginger to taste
1 Granny Smith apple
honey
 Body Ecology culture starter
distilled water or RO water
3 or 4 mason jars (1 quart each)
 food processor
 blender
 cutting board
 good vegetables knives
 1-2 large bowls (you can also use a large stock pot)
 1 small glass bowl and some honey for the culture starter (do not use a metal bowl or utensils)
 1 large pot of boiling water, optional (for sterilizing all equipment)
 several clean kitchen towels

DIRECTIONS

Fill a large pot with water and start heating to bring water to a boil. (Boiling water will be used to sterilize the mason jars!)
While the water is heating, gather together all the equipment and vegetables. Trust me, this will save you a lot of time!
Sterilize your mason jars and lids by placing in the boiling water for a few seconds. Using long tongs, dip each piece into the water. Set aside the jars and lids (right side up so that air can get in) on a clean towel for the water to evaporate.
In a small bowl add a packet of Body Ecology culture starter to tepid (about 92 degrees) water. Follow the packet directions. Add in a 1 Tablespoon of sweetener such as honey, agave nectar or EcoBloom. Stir gently and set aside while the bacteria begin to multiply. Allow the culture started mixed with sweetener to sit for at least 30 minutes.
Using your food processor with the grater/shredder attachment, grate the carrots, beets, sweet potatoes, onions, celery, and at least ½ to 1 whole head of cabbage. (Remember to save enough cabbage leaves, one for each jar of cultured vegetables.) Put the shredded veggies in the large bowl or multiple bowls.
Cut the cucumber into small ½ inch cubes and mix with the shredded veggies.
Stir in the cilantro.
Take out a 1/2 cup of the veggie mixture and put it in the blender with about 2 cups of distilled water. Puree the mixture to form a brine. Add the culture starter, if using, to the brine and mix well. Pour the brine into the bowl of vegetables and combine.
Tightly pack the vegetables into the mason jars using your fist, leaving at least 2 inches of space at the top of the jars. Dip the cabbage leaves into some brine, roll them, and wedge them into the jars to force the shredded veggies below the surface of the brine. Twistthelidson to the jars very tightly.
Set the jars in a dark place at room temperature for 5 days, undisturbed. After five days, try the veggies. If you want a stronger taste, leave the other jars at room temperature for up to 7 days. At the end of this time, wipe off the jars (some seepage or foaming may have occurred) and place in the refrigerator. The vegetables are ready for eating at this point, although they will continue to improve over time. They will keep for many, many months in the refrigerator.

Important – When stirring the starter culture, only use either a glass, wood, or plastic utensil to stir – never metal.

NOTE: If you choose to double or triple this recipe, you do NOT need to use multiple packets of the Body Ecology culture starter. Just one is all you need!

Delicious ideas for how to use your fermented vegetables:

1. As a side dish.

2. Added to salads.

3. As a sauce or topping.

4. On a wrap or sandwich.

5. As a dip.

6. As a condiment.

7. Use the juice to flavor soups and sauces.

8. Mix with avocado to make guacamole.

HEALING PROPERTIES OF BONE BROTH

By Jenna Lynn Blaze

On March 19, 2014

In Healthy Diet

Bone-based broths have a long history as a beneficial food for people recuperating from illness, child-birth or surgery. They are nutrient-dense, easy to digest, rich in flavor and easy for the body to assimilate. Bones used to make stocks are filled with minerals that many of us don’t get enough of, including calcium, magnesium, phosphorus, silicon, sulphur and others.

Also, bones contain cartilage, collagen and marrow — substances found in no other foods. Collagen is the source of bone broth’s immune-boosting properties.

BENEFITS OF BONE BROTH:

Heals leaky gut/improves digestion
Can aid in healing IBS, crohn’s, ulcerative colitis and acid reflux
Fights infections such as colds and flu
Heals food intolerances and allergies
Improves joint health (arthritis)
Gelatin promotes probiotic balance and growth
Reduces cellulite
Boosts the immune system
Reduces inflammation in the respiratory system
Detoxifies cells, gut and liver

Gelatin in bone broths contains amino acids arginine, glycine, glutamine and proline. These amino acids also contribute to stock’s healing properties.

Arginine

Necessary for immune system function and wound healing
Needed for the production and release of growth hormone
Helps regenerate damaged liver cells
Needed for the production of sperm

Glycine

Prevents breakdown of protein tissue like muscle
Used to make bile salts and glutathione
Helps detoxify the body of chemicals and acts as antioxidant
Is a neurotransmitter that improves sleep and improves memory and performance
Anti-inflammatory

Proline

Helps regenerate cartilage and heal joints
Reduces cellulite and makes skin more supple
Helps repair leaky gut
Anti-inflammatory

Glutamine

Protects gut lining
Metabolic fuel for cells in small intestine
Improves metabolism and muscle-building

BONE BROTH RECIPE

Ingredients:
4 quarts of filtered water
1 whole organic/free range chicken (remember you can use any type of protein)
1 garlic clove (more/less to taste)
2 Tbsp organic apple cider vinegar (or lemon juice)
1 Tsp unrefined sea salt (more/less to taste )
1 bay leaf
1 small onion
Fresh ginger (peeled)
Fresh turmeric (teaspoon dry powder can be replaced for fresh)
3 stalks organic celery

Preparation:

Bake the chicken on 325 for 2 hours.
Once the chicken has cooled off, remove the meat and use as you like.
Place the left over bones and water into a crock pot and set the heat to HIGH.
Bring the stock to a boil, then reduce the heat setting to the LOWEST setting.
Add apple cider vinegar, garlic, onion, turmeric, ginger, bay leaf and celery.
Allow the stock to cook for a minimum of 12 hours. A low and slow cook time is necessary to fully extract the nutrients in and around bone.
Turn off the crock pot and allow the stock to cool.
Strain the stock through a fine mesh metal strainer and discard bones.
If you want to make chicken vegetable soup add your favorite vegetables (for added nutrient value). Continue cooking until vegetables are the consistency you like.
Place the cooled stock into covered glass containers for storage in the fridge or freezer.
You can also freeze the bone broth in ice-cube trays. Use the cubes anytime you want to add extra nutrients/flavor to a dish you are making.

TIPS:

Only use animal products that you know are organic, pasture-fed and free of antibiotics and hormones (bones can be purchased at U.S. Wellness Meats).
If you’re making beef broth or lamb broth, you should brown the meat before putting it into a stock pot.
Add a bit of apple cider vinegar to your pot to help draw the minerals from the bones.
When re-heating bone broth, bring it to a boil to kill any bacteria.
The combination of animal products and vegetables seemed to have synergistic effects, working together to be more beneficial than either alone.
I have found in my practice that a very small number of clients may not respond well to bone broth at first. When adding something new (whether it is a supplement, homeopathic remedy, food, or even a new personal care product) it is always a good idea to be observant for any changes. Every product, no matter how great, organic, natural, or wonderful it is reported to be for others, is not necessarily a perfect fit for everyone! It is wise to be observant when adding anything new. If you see any behavior changes (lethargy, hyperactivity for example) or any physical symptoms (cold symptoms, stomach ache, etc.) perhaps bone broth is not a good fit for your child. Muscle testing (also known as applied kinesiology (AK)) is a good way to test for benefit and tolerance. You can learn AK yourself, and many natural health practitioners incorporate it into their practices. I incorporate AK into my client work, testing foods, supplements, remedies, and a tool to help to refine the most optimal healing strategy for each individual. If you are uncertain or see/experience symptoms when you add bone broth, you could use applied kinesiology or work with a practitioner who does to test if bone broth is best for you or your child at this time.

Sources:

Weston A. Price Foundation

University of Nebraska Medical Center. “Chicken Soup for a Cold” http://www.unmc.edu/publicrelations/chickensoup_newsrelease.htm (accessed 21 October 2011).

DAIRY – A HIDDEN SOURCE OF GLUTEN?

By Jenna Lynn Blaze

On March 6, 2014

In Healthy Diet

Introduction:

Did you try eating a gluten-free diet without seeing significant improvement in your health? Yesterday, in my post, I spoke about one of the possible reasons for this. Removing corn from your diet is important in order to truly be “gluten-free.” Today, I want to explain another reason some people don’t see improvement in their persistent health problems simply by eliminating gluten from their diet… dairy. Removing dairy from your diet is another important step in order to truly determine if a gluten-free diet is key for your healing.

Researchers have identified that dairy proteins can affect as much as 50% of those with gluten problems. A quote from a research study is listed below:

“Patients with celiac disease (CD) on a gluten-free diet may still have gastrointestinal symptoms. On clinical grounds cow’s milk (CM) protein sensitivity may be suspected…A mucosal inflammatory response similar to that elicited by gluten was produced by CM protein in about 50% of the patients with celiac disease. Casein, in particular, seems to be involved in this reaction.”

Source: Clin Exp Immunol. 2007 Mar;147(3):449-55.

Reasons Why Dairy Causes an Inflammatory Reaction:

Processing of dairy alters the casein protein creating a molecule that resembles gluten, thus creating an inflammatory response.
Cows eat large quantities of GMO corn and grain based foods. It is likely that these grain based proteins (including gluten) make their way into the milk, thus creating an inflammatory reaction.
Gluten can cause intestinal permeability. When this happens, people often times become allergic to the foods that they consume most often. Dairy is often a major staple used by those on a gluten-free diet and therefore, many develop an allergic response to dairy.
Those with gluten induced intestinal damage tend to have a hard time breaking down the sugars and proteins in dairy. This can cause tremendous GI distress, gas, distention, bloating, and pain. The undigested dairy materials can rot in the gut. This can also lead to disruption in the healthy bacterial counts of the gut.

Should You Eat Dairy Products on a Gluten Free Diet?

I would encourage a dairy free diet for at least 6 months when initially going gluten-free. This will allow time for your digestive system to heal.

Guidelines to Follow if You are Going to Include Dairy in Your Gluten Free Diet:

Buy grass-fed dairy only.
Be sure your dairy comes from animals who are antibiotics and hormone free.
Buy dairy in the raw form. If you want to pasteurize it, heat it up yourself on your stove at home.

Closing:

Remember, just because your doctor’s test did not show you have a sensitivity to gluten, there’s no guarantee that gluten is not slowing down your healing. Health is a choice we make every moment – what we choose to put in and around us, conversations we choose to listen to, things we choose to eat and drink – all impact the rate at which we heal. You have the power to choose the rate of your healing by the simple choices you make every day.

Through Applied Kinesiology, I can determine the foods most optimal for your healing – what to limit and what to avoid completely.

Source: Gluten Free Society

GLUTEN FREE DIET DIDN’T WORK FOR YOU? CONSIDER THIS…

By Jenna Lynn Blaze

On March 5, 2014

In Healthy Diet

Many times, my clients will tell me that a gluten-free diet did not improve their health in any noticeable way. However, when I ask them a few follow-up questions, I often discover what may be the reason they did not see their negative symptoms improve. One of the biggest reasons for this is that people who go on a gluten-free diet tend to begin eating large amounts of corn.

Corn is in virtually all of the pre-packaged gluten-free foods (they contain corn gluten or corn byproducts). In addition, corn is used in the production of sweeteners, shampoos, soaps, plastics, fuels, etc. On top of that, all of our domesticated farm animals are fed staple diets of genetically modified corn. The only way to avoid eating corn in your beef is to buy grass-fed. It is easy to see why the typical American is eating an over-abundance of corn in their diet.

Since 1978, there have been a number of studies investigating whether or not corn gluten is a problem for patients with gluten sensitivity. There are multiple studies showing that corn has a negative effect on patients with celiac disease. Here is a quote from a recent study:

“Maize is used as an alternative to wheat to elaborate foodstuffs for celiac patients in a gluten-free diet. However, some maize prolamins (zeins) contain amino acid sequences that resemble the wheat gluten immunodominant peptides… “

At this point there is ample evidence to consider corn gluten as a major contributor to gluten related illnesses. Regardless of gluten content, a diet high in corn is not conducive to good healing. A TRUE gluten-free diet eliminates all forms of gluten – including corn gluten.

If you even remotely suspect that you may be sensitive to gluten, I urge you to give the gluten-free diet a try (including the elimination of corn). Sadly, statistics show that those with gluten sensitivity will go on to develop 7 + autoimmune diseases in their lifetime.

In my next post, I will discuss another hidden source of gluten for those attempting to follow a gluten-free diet. Stay tuned.

Blessings,

Jenice

Source: Gluten Free Society

ARE NIGHTSHADES BAD FOR YOU?

By Jenna Lynn Blaze

On February 14, 2014

In Healthy Diet

What Are Nightshades?

The nightshades are members of family of plants called Solanaceae. For example, tomatoes, potatoes (not sweet potatoes or yams), eggplant and peppers—this means all peppers including chili peppers, Habanero, cayenne pepper and paprika (not peppercorns). Other nightshades include goji berries, ashwagandha, Cape gooseberries (not normal gooseberries), ground cherries and garden huckleberries.

Who May be Especially Sensitive to Nightshades?

People who suffer from inflammation and joint pain
People sensitive to weather changes
People with muscle pain and tightness and morning stiffness
People with poor healing, arthritis, insomnia and gall bladder problems
People with heart burn or GERD

Why Are Some People Sensitive to Nightshades?

Because overconsumption of calcitriol from nightshade foods can circumvent the kidney’s control and over time lead to calcium deposits in the soft tissues such as the tendons, ligaments, cartilage, cardiovascular tissues, kidneys and skin.
Because of Solanine, a potent poison found in species of the nightshade family (especially potatoes and eggplant). Solanine is poisonous because it inhibits the breakdown of acetylcholine, resulting in increased level and duration of action of this neurotransmitter. What does this mean? It causes prolonged muscle contractions. This is why people who are sensitive to nightshades or eat a lot of them often feel stiff when they wake up in the morning or sit for extended periods. Solanine affects the gene expression of human intestinal cell linings, inhibits proteolytic enzyme activity, and destroys human liver cells.
Nightshades contain nicotine, which is why they can be addictive. A large body of research shows that nicotine consumption inhibits proper healing.

Are Nightshades Causing Your Medical Problems?

Try removing all nightshades from your diet for at least six weeks. Many people notice an improvement in their pain; sometimes it goes away completely.
If you avoid nightshades for six weeks, yet your pain has not decreased, do a “nightshade party day”: salsa and eggs for breakfast, tomato and eggplant for lunch, potatoes for dinner. Eat as much as you can in one day and then watch for symptoms over the next two days. Often there is a delayed onset reaction.

Bottom Line Recommendation:

Even if you are one of those lucky people who don’t seem to have trouble with nightshades, it’s a good idea not to overdo.
Avoid having nightshades with every meal. Vary your diet. Sweet potatoes, yams and parsnips are good substitutes for potatoes. You can steam cauliflower and mash it with butter and cream. As a substitute for chili pepper, use wasabi, horseradish, mustard powder, ginger, or freshly ground peppercorns. There’s no good substitute for tomatoes, so learn to use them sparingly.
Cooking reduces the solanine levels in potatoes somewhat, and may even help reduce other toxins. So if you are eating nightshade foods, cook them in butter or poultry fat—this is a synergistic combination because these fats provide vitamin K₂. And you’ll end up eating less of the nightshade foods because when you cook in good fats, you are more quickly satisfied and end up eating less.
For those who are sensitive to nightshades, the best strategy is to avoid them completely for a long time, until you can completely heal.

My Thoughts:

I know, for my clients, it is especially hard for them to give up tomato sauce. Here is a link to a recipe for “tomato-less” tomato sauce. Also, there is a company that sells tomato-less tomato sauce. Their product is called Nomato.

Blessings!

Jenice

Source and Full Article: Weston A. Price Foundation

WHAT IS THE PALEO DIET?

By Jenna Lynn Blaze

On February 10, 2014

In Healthy Diet

Source: The Paleo Diet

DIET OVERVIEW:

The Paleo Diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago.

Decades of research by Dr. Loren Cordain and his scientific colleagues demonstrate that hunter-gatherers typically were free from the chronic illnesses and diseases that are epidemic in Western populations.

Foods on the Paleo Diet include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu.

DIET PREMISES:

Higher protein intake – Protein comprises 15 % of the calories in the average western diet, which is considerably lower than the average values of 19-35 % found in hunter-gatherer diets.
Lower carbohydrate intake and lower glycemic index – Fresh fruits and vegetables represent the main carbohydrate source and will provide for 35-45 % of your daily calories. Most of these foods have low glycemic indices and therefore, won’t spike blood sugar levels.
Higher fiber intake – Dietary fiber is essential for good health, and despite what we’re told, whole grains aren’t the place to find it. Vegetables are a healthier source of fiber.
Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats – It is not the total amount of fat in your diet that raises your blood cholesterol levels and increases your risk for heart disease, cancer, and type 2 diabetes, but rather the type of fat. Cut the trans fats and the Omega-6 polyunsaturated fats in your diet.
Higher potassium and lower sodium intake – Today, the average American consumes about twice as much sodium as potassium because we eat so much processed food. Cut processed foods from your diet and raise your potassium level to where it should be.
Net dietary alkaline load that balances dietary acid – Eat foods that promote proper acid/alkaline balance so that you have optimal digestion.

QUICK LIST OF WHAT TO EAT:

Grass-produced meats
Fish/seafood
Fresh fruits and veggies
Eggs
Nuts and seeds
Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)

WHAT NOT TO EAT:

Cereal grains
Legumes (including peanuts)
Dairy
Refined sugar
Potatoes
Processed foods
Salt
Refined vegetable oils

If you’re looking for some recipes, check out my Paleo Recipes Pinterest Board:

Here are some other good websites/blogs for additional information and recipes: