image credit: anyalogic

The longer I study health and nutrition the more I find that I am adopting a simple and traditional approach to the way I take care of myself. I am continually making adjustments to reflect my philosophy in all areas. For nutrition, I believe that foods we eat and the supplements we take must be as close as possible to the way nature created. In other words, whole.

In her book Nourishing Traditions, Sally Fallon cites extensive research on the health and nutrition of traditional cultures – who is healthiest, who lives the longest and the reasons why. She discusses at length our modern obsession with augmenting foods from their natural form, trendy diets, and the poor nutritional advice from the “establishment.” She is also a valuable author for vegetarians and vegans, although her suggestions for optimal health may create a dilemma as her argument for a balanced diet from all food sources is hefty and worth consideration.

I have been eating a whole food diet for about 10 years, believing that this is superior to the standard American fare of overly refined and processed foods. I was surprised to read that  aspects of my whole food diet may be as detrimental to my health as a diet rich in sugar and refined foods!

Huh?

Sally Fallon points out that those who cook with whole grains and pulses such a quinoa, millet, rolled oats, bulgur, and lentils plus baking with kamut, spelt and whole wheat flours etc are wasting money and losing out on nutrients simply because they do not prepare the grains in a way that the body can absorb all the nutrients.

Modern Cooking Methods Are Failing Us

Fallon states: All grains contain phytic acid in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains can lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit at first may lead to irritable bowel syndrome and other adverse effects. (italics mine)

The proteins in grain, such as gluten, are also very hard to digest. Strain on the digestive system to break down diets high in wheat can lead to the eventual development of allergies, celiac disease, mental illness, chronic indigestion, and candida.

The Power of Soaking and Fermentation

The simple practice of soaking or fermenting your grains and legumes in warm acidulated water for 12-24 hours will neutralize a large portion of the phytic acid. Soaking encourages the production of numerous enzymes which increases the amounts of many vitamins, especially B vitamins, vastly improving the nutritional benefits. Soaking also partially breaks down gluten and other difficult to digest proteins so that they are more readily absorbed.

All grains with gluten should be soaked or fermented. This includes oats, rye, barley, and wheat. All flour products used for baking including kamut, spelt and wheat should also be soaked in an acidic medium for 12 to 24 hours.

The soaking mixture is generally warm water with about 2Tbs of yogurt, Kefir or whey. It’s really quite amazing to see the difference in the grain after this process.

image credit: WordRidden

Really…It’s Easy!

Before you get overwhelmed at the though of spending even more time on your meals, I have found that soaking and fermenting has been pretty simple to implement. While I’m not ready to get into fermenting veggies and fruits just yet, adjusting how I prepare grains has been fairly simple.

Here are few ideas to consider:

• Fermentation is practical, frugal, healthy and timeless.
• If you are eating “quick oats” because you are short on time in the morning, soaking is the answer for you. Not only can you switch to healthier oats such as rolled or steel cut oats, but now your cooking time has been cut in half!
• Consider slowly eliminating all boxed cereals out of your pantry. Even the granola, spelt and other fancy “whole grain” cereals! They are highly refined, expensive and of little benefit to your health.
• Get a couple of bowls soaking each week and slowly eliminate canned beans from your pantry, saving you even more money.
• Source out great recipes using whole grains (I will slowly be adding them here as well) and create a simple meal plan so you know what to have soaking 12-24 hours in advance.

Nourishing Traditions is a great read. Fermentation is just one part of the 700 page cookbook that will totally transform the way you think about food (and what is “healthy”). We have made numerous changes at home that I’ll continue to blog about in the days to follow.

Looking for more information on fermentation?

The Nourishing Gourmet, inspired from Nourishing Traditions is a great place to start. Kimi is an experienced gourmet of frugal and traditional cooking and she shares her tried and true methods on her blog.

Wild Fermentation website and book brings back the lost art of fermentation with an impressive list of recipes and links.

National Center for Home Food Preservation

Are you a “fermenting” family?! Share your thoughts and experience in the comments below.

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Why Your Whole Food Diet May Be Unhealthy

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I Can Make You Smile

photo: Nikki L.

Just because it’s winter doesn’t mean the smoothies have to stop. Even if you don’t have frozen fruit you can still create healthy smoothies for breakfast or any other time of day.

Breakfast smoothies are a wonderful way to start the day however I find that if they are made with only fruit, I am hungry within an hour. With a few tweaks to a regular smoothie, you can heave a healthy and hearty breakfast smoothie in minutes.

It’s best to start the day with protein. I usually have eggs along with a breakfast smoothie. People generally underestimate how much protein they really need to maintain their energy and well being. I am lucky to have a great coach in our family who showed me how to get enough into my diet, especially while pregnant with Evan.

These smoothie recipes are a great hit with our family. They are nutritious and quick with a good serving  of protein as well. If you tend to skip breakfast because you are busy (ahem…a big no-no!) then you will love how easy these are. Try them!

Our Favorite (Healthy!) Breakfast Smoothie Recipes:

Almond Boost

1-2 cups milk (we use almond or rice – I am not convinced soy is a healthy choice)
1/2 banana
1-2 Tbs almond butter (raw or roasted)
1-2 scoops of good quality whey protein powder (this is optional – you also get protein from the almond butter)
dash of cinnamon
1 tsp raw honey (optional, there is plenty of flavor from the other ingredients)

Place all ingredients together in a blender, adding the protein powder last so it does not stick to the sides. Blend until smooth. Serves 1-2.

Oatmeal Breakfast in a Glass

1-2 cups milk (almond or rice)
1/2 banana
1/2 cup cooked oatmeal (Rolled oats are most healthy. Precook some oats and refrigerate for your breakfast smoothies. Oats should be soaked overnight first before cooking to ensure you can absorb the most nutrients)
1-2 scoops of good quality whey protein powder (optional)
1tsp raw honey or maple syrup
dash of cinnamon

(adding a few strawberries or blueberries is also delicious)

Place all ingredients together in a blender, adding the protein powder last so it does not stick to the sides. Blend until smooth. Serves 1-2.

I thought my husband was a sucker (sorry honey) when told me he was buying an infomercial product but he’s proven me wrong with this one. If you want a very quick and clean way to make a smoothie with almost zero clean up I have to highly recommend The Magic Bullet. We use it at least two times a day. Since we each prefer different smoothie recipes, I love that I can make multiple smoothies at the same time. We drink from the mixing cup and I don’t have to spend the time washing and reassembling a big blender. I only need to screw off the blade top and rinse.

The Magic Bullet would also be ideal for making smoothies at the office.

To your health, I hope you enjoy.

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Healthy Breakfast Smoothie Recipes

I have been following the swine flu debacle since the beginning. Other than stating what we are doing in our home to keep our immune system up, I have not written much about my position on flu vaccines and all the issues surrounding the swine flu scare. I wish I had more time to write because I am fuming, but a few links will have to do for now.

A letter from the FDA/FTC has been sent to Dr Andrew Weil. Dr.Weil is in violation of federal law for marketing that certain herbs and concoctions, used for centuries in many cases, would be helpful in fighting boosting your immune system and warding off the cold and flu.

Some of the statements in question are:

On a webpage entitled, “The Swine Flu – H1N1 ,” with the subtitle “Swine Flu and You”:

“[D]uring the flu season, I suggest taking a daily antioxidant, multivitamin-mineral supplement, as well as astragalus, a well-known immune-boosting herb that can help ward off colds and flu. You might also consider. .. the Weil Immune Support Formula[,] which contains both astragalus and immune-supportive polypore mushrooms ….”

On a product webpage describing the Immune Support Formula:

“The Immune Support Formula contains astragalus. . . . Astragalus … is used traditionally to ward off colds and flu and has been well studied for its antiviral and immunity-enhancing properties.”

“Th[e] synergistic combination of immune modulators [found in the Immune Support Formula] is especially useful for those who tend to get every bug that goes around during the winter.”

On the same webpage, under “Supplement Facts,” describing the Astragalus supplement (which is one element of the Immune Support Formula):

“Astragalus … is … used traditionally to ward off colds and flu, and has demonstrated both antiviral and immune-boosting effects in scientific investigation.”

On the website’s home page, DrWeil.com:

“Worried About Flu? Dr. Weil’s Immune Support Formula can help maintain a strong defense against the flu. It contains astragalus, a traditional herb that boosts immunity. Buy it now in one click, and start protecting your immune system against flu this season.”

On the Dr. Weil Vitamins – Daily Vitamin Packs webpage:

“[L]earn more about Dr. Weil’s Immune Support Formula, which contains astragalus – an herb Dr. Weil recommends to help ward off colds and flu.”the H1N1 virus.

You might as well consider this letter as a saw that is cutting off your hand. Imagine if you are unable to purchase natural health products from suppliers you deem as trustworthy. Your local health food store?

I want the right to choose to buy whatever I want, regardless of what they deem as a national security risk or not. The only pushers here are the drug pushers who will stop at nothing to profit from the fear they are creating.

This is the slow erosion of rights and freedoms in the name of “public security.” Keep your eye on the slow move for mandatory vaccinations and if you think mandatory vaccinations will end after the swine flu scare has lifted. think again.

I’m so tired of the argument that the FDA has public health and safety in mind. Studies have shown that many of the investigators who approve drugs were former employees of the company they are evaluating.What a conflict of interest.

The FDA/FTC state that there needs to be scientific evidence of the claims natural practitioners make when they recommend certain products as beneficial. How convenient that they have made it impossible for anyone to market a product as preventative or curative unless that product is a pharmaceutical (drug) that is synthetically produced and patentable.

Suffice to say, there is a major undercurrent of distrust flowing through the population about the virus and the vaccine.

Here are a few links I found interesting relating to the swine flu:

The Flu Case – the official site of Jane Burgermeister. A courageous Christian woman whi filed charges against Baxter/WHO

Jane Burgemeister Interview Project Camelot – very interesting interview with important message. A five star rating video.

Ron Paul Discusses the Swine Flu

H1N1 – Questions Worth Considering

How Serious is H1N1? Deaths and Transmission Rate Uncovered

CBS Reveals that Swine Flu Cases Seriously Overestimated

Special Swine Flu Update

CBS News Unplugged- H1N1 cases overestimated

No matter how you look at it…this whole issue is going to be messy. Very messy.

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Swine Flu Rant

We love to make salads all year long, but as the weather turns colder we prefer a heartier salad that has some staying power. Pulses (such as lentils and beans) are best eaten together with whole grains because the combination makes a complete protein that your body can digest and absorb easily.

If you are not eating lentils yet what the heck are you waiting for?! There is no better time to introduce lentils and beans than with small children. I often gave Liv black beans, garbanzo beans, lentils with raw cheese (a complete protein) as a snack instead of refined starches such as fish crackers. Now she loves them!

That being said, I remember the first time I cooked with lentils. My husbands brother, in his early twenties, came to visit. As a regular consumer of junk food, I decided it was my mission to get him healthy while he visited. His welcome dinner was a lentil Shepard’s pie with miso gravy. Unfortunately, it was bland, dry and chewy.  The poor kid was so polite trying to eat it up, but he was clearly being tortured. This particular recipe was not a good introduction to healthy eating. I promise you’ll love this salad…it’s not dry or bland.

Eat for lunch or as a healthy dinner companion. I usually pull some of the lentil salad out for Liv before I add the parsley and red onion.

Healthy Lentil Rice Salad With Cranberries

1 Tbs lemon zest – a grater or micro-plane zester works best for this.
1/4 cup lemon juice
2 Tbs extra virgin olive oil
1 tsp Dijon mustard
1/4 tsp cinnamon
pinch of cayenne
1 can of lentils (540ml) drained and rinsed or 2 cups cooked
2 cups long grain brown rice – cooked
1 cup parsley – loosely packed & chopped
3/4 cup red onion – diced
1/2 cup currants
1/2 cup dried cranberries
1 Tbs fresh mint – finely chopped

In a large bowl whisk together lemon zest, lemon juice, olive oil, Dijon, cinnamon and cayenne.
Add lentils, toss and then add rice and toss gently.
Add parsley, onion, currants, cranberries and mint. Toss gently and serve.
Serves 4-6.  Store in the fridge for up to 3 days.

Originally published in Alive Magazine

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Healthy Lentil Rice Salad with Cranberries