A Little Fermentation, A Lot of Good Bacteria…

Once upon a time (2006ish) in a land far far away (Missouri) my family went to an ice cream social on a farm where we bought raw cow’s milk through a co-op.  Before you get all up in arms about raw milk it was legal in Missouri and we had the right to choose to put it in our bodies.  Anyways, at the social we met a woman involved in the co-op  and got into a discussion with her about gut issues.  She told us all about fermentation and how she made homemade sauerkraut, milk kefir and yogurt.  At the time my husband had Gastroesophageal reflux disease (GERD) symptoms pretty bad and he was willing to try anything.  A wonderful friendship was birthed that day and so was homemade sauerkraut in our home!  The husband swears a couple of tablespoons a day keeps the symptoms at bay ~ kinda like an apple a day keeps the doctor away!

Fermented foods have a long history in many cultures.  Before there was frozen foods and refrigeration there were fermented foods!  It is said that Captain James Cook always took a store of sauerkraut on his sea voyages, since experience had taught him it prevented scurvy.   Besides being a good source of Vitamin C, sauerkraut is brimming with healthy probiotics that will help ensure good gut health.   Finnish researchers reported that in laboratory studies, a substance produced by fermented cabbage, isothiocyanates, helped prevent the growth of cancer.

Today, two of the most well-known instances of traditional fermented cabbage side dishes are sauerkraut and Korean kimchi.  In our home we use a very basic recipe from Nourishing Traditions and make it in small batches in mason jars.    

Got S.C.O.B.Y.?!

Got what?!  Symbiotic Colony Of Bacteria and Yeast (S.C.O.B.Y.)!  It’s what everyone wants on the kitchen counter right?  It is the first ingredient in making Kombucha.  Now you’re wondering what Kombucha is….

Kombucha is a lightly effervescent fermented drink of sweetened tea that is used as a functional food.  Well that is somewhat how Wikipedia describes it.  I would describe it as a fermented sweet tea drink used for good gut health.  Kombucha tea can be bought in bottles in most health food stores <insert expensive> or you can make your own <insert fun science project>. 

We started home brewing Kombucha back in 2006 after receiving a healthy S.C.O.B.Y. from a friend.  In the Kombucha brewing world sharing a S.C.O.B.Y. with a friend is better than paying for one.  It’s all done in good health and good wishes. 

The S.C.O.B.Y. is a culture comprising Acetobacter (a genus of acetic acid bacteria) and one or more yeasts.  These form a zoogleal mat.  This mat is often referred to as the S.C.O.B.Y., fermentation mother or mushroom.  This mat was received with written instructions on how to brew the tea, handle the S.C.O.B.Y. and what utensils to use.  Always handle the S.C.O.B.Y. as a living culture and protect it from harm.  Always wash your hands and rinse them with white vinegar before touching the S.C.O.B.Y.  Never allow metal to come in contact with the S.C.O.B.Y., use glass jars and plastic or wooden utensils.  Here are the basic instructions:

Bring 2 cups of water to a boil, add 1 cup of white sugar and bring back to a boil.  Then add 5 green or black tea bags (no decaf), steep for 8 minutes, remove tea bags.  Put 10 cups of water into a gallon size glass jar (that has been rinsed with a smidge of white vinegar).  Add the tea mixture to the water, when water is cooled to room temperature (it thrives in 68° - 85°F) safely add the S.C.O.B.Y. to the mixture.  Cover jar with cloth and rubber band and put it in a dark place for 10-14 days. 

After 10 – 14 days, remove the S.C.O.B.Y. and save a cup of the tea mixture to help kick start a new batch.  (Follow the instructions from the beginning for the next batch but put the cup of starter with 9 cups of water.) 

For the second fermentation period, in two ½ gallon glass jars, put in 2 cups of grape juice per jar.  Fill with the remainder of the strained (use a plastic fine-mesh strainer) Kombucha tea.  Put a tight lid on jars and let sit at room temperature for 3 – 5 days.  If a new S.C.O.B.Y. grows during the second fermentation discard it before putting the tea into the refrigerator. Refrigerate and enjoy!

Side notes ~ the S.C.O.B.Y. should never have mold on it, if mold appears discard the entire batch.  The tea itself should have a sweet-sour smell with a note of vinegar during the fermentation period.  The second fermentation period is when the tea will become fizzy. 

The health benefits are not scientifically proven.  However, it has been reported to help fight some forms of cancer, enhance energy levels, alleviate symptoms of allergies, aid in digestive problems, reduce acid reflux, lower hypertension, clear up candida, help arthritis, and help with chronic fatigue.  High in catechins, it has been found to lower blood pressure, reduce cholesterol and improve cardiovascular functions.  The drink is full of probiotics and promotes good gut health.  It has also been linked to serious side effects and deaths, and improper preparation can lead to contamination.  Side effects can happen with any substance and that includes something as natural and holistic as Kombucha Tea.  Go slowly at first and drink small amounts.  Yours in good health,  Julie 

Gluten, Gluten and More Gluten ~ What’s a Person To Do?!

There is a huge rise in gluten free foods and this is great news for people who are gluten sensitive, because they now have a variety of options.  But is gluten the real problem or is it Genetically Modified (GMO) wheat? 

Gluten is a mixture of two proteins, gliadin and glutenin.  The gluten proteins are found in the mature seed of wheat, barley and rye.  Close relatives of wheat, such as spelt, triticale, kamut, faro, and einkorn, also contain gluten.  Gluten (from Latin gluten, “glue”) gives elasticity to dough, helping it rise and to keep its shape and often gives the final product a chewy texture.  Well hello ~ that makes sense!  Glue, chewy, stick to your ribs I mean intestines kind of food ~ no wonder we are sensitive to it!

If a product contains wheat or GMO wheat it has gluten in it.  I don’t think we can put the blame on a GMO when it comes to the rise of gluten sensitivities in humans.  I do think we need to take a closer look at all the products that have gluten, added gluten and often hidden gluten in the ingredient list.  Who knew we were ingesting so much gluten!  I was surprised to find gluten in soy sauces, pickles, salad dressings, chicken broths, malt vinegars, canned soups, seasonings and spice mixes.  The bottom line when it comes to gluten is do your part ~ read the label ~ or better yet eat foods that do not require a label such as fresh fruits and vegetables! 

Why Fermented Foods?!

Not only is it a win-win situation ~ it’s a gut thing! 

Fermentation breaks down the hard to digest components of foods and tends to maximize the nutrients.  Kinda like digesting my food a little for me before I even take a bite so that I ingest the best parts.  (vision of a mama bird feeding a baby bird)

Lately I’ve been doing fermented oatmeal.  Leaving the oatmeal to ferment overnight does not give it a sour or tangy taste, that being said when the heat goes up in the house this summer I may have to leave it out a little less time.  There is that old saying “some like it hot, some like it cold, some like it in the pot nine days old”.  I like mine about 1 day old and hot.  (see the recipe at www.likeicancook.blogspot.com )

About a week ago sauerkraut was made in this house with raw milk whey, cabbage, caraway seeds and a lot of packing into a mason jar!  Sauerkraut is easy to absorb nutrients and helps improve the quality of gut bacteria we host by acting like a pre-biotic and pro-biotic all in one.

Homemade Sauerkraut

There are many foods and drinks you can prepare with fermentation.  You’ll have to try something that suits your taste buds and gives you what you are looking for.

Water Kefir infused with apples and cinamon

Kick Start Your Metabolism!

 Chiropractic Care and Your Personal Lifestyle

Regular chiropractic care is an important component of any lifestyle change you're planning to put into place. Whether you're improving your diet by eating at least five servings of fresh fruits and vegetables each day, engaging in regular vigorous exercise for at least 30 minutes five times per week, or both, the benefits you obtain will be enhanced by regular chiropractic care.
To derive the most benefit from the healthful food you're eating and the exercise you're doing, your metabolism must be working properly. Your metabolic systems require your nerve system to be functioning at peak capacity. Nerve signals must arrive on time and must be processed properly. Spinal nerve irritation interferes with these activities. Regular chiropractic care helps make sure your nerve system is free of interference and, as a result, helps make sure you're getting the most out of your valuable time and effort spent in implementing your new lifestyle upgrade.

***above was a copy/paste article***

Here's my two cents...

Still living up to your New Years resolution of a new you?  Did you make a New Years resolution?  Why not just set some goals and go for it?!  Short term goals, long term goals, make a plan and stick with it.  Short term goal could be clean eating for 3 days, then increase your goal to 5 days, that kind of thing.  Workout 2 days a week, increase to 3 days a week, etc.  You get the picture.  Baby steps.

Got Grains?!

Kefir grains that is!

Now that Dr Oz has put out how good kefir is for you, everyone will want some!

Basically there are two types of kefir grains, water kefir grains and milk kefir grains.  From what I have read water grains can convert to milk grains but not the other way around.  I am currently trying to convert some of my water kefir grains to milk ones ~ I'll let you know how that goes!

You can buy kefir products at local health food stores and some grocery stores in the dairy aisle.  Or you can grow your own.

Growing your own is pretty easy and kind of fun.  You can change up the recipe and make flavors you enjoy.  I do the basic one with a slice of peeled lemon in each jar.  I have added dried apricots to get a slightly different flavor.  You can also add ginger root and make your own ginger beer.

Benefits of Kefir?  It's a natural supplier of probiotics to the digestive track.  Probiotics refers to the healthy bacteria that usually feed on the "bad" unhealthy bacteria in the stomach and intestines.  By drinking water kefir you will bring a natural balance to your internal microflora.


Get your grains today because soon they will be all gone ~ thanks Dr Oz (when he speaks the stores sell out)

UPDATE:  3/7/14
***For more info on Weston A Price Meetings ~ email me at wicomicocountywapf@yahoo.com***

***Success on making water kefir grains into milk kefir grains***

My first published article......

The following was published in Beach to Bay Times ~ local calendar & commentary book:

Genetically-Modified Organisms (GMOs) ~ What’s All The Hype?!

First what is a GMO?  Wikipedia describes it as:  A genetically modified organism is an organism whose genetic material has been altered using genetic engineering techniques.

To explain it even further…the term GM foods or GMOs is most commonly used to refer to crop plants created for human or animal consumption using the latest molecular biology techniques. These plants have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides or improved nutritional content.   Genetic engineering can create plants with the exact desired trait very rapidly and with great accuracy. Not only can genes be transferred from one plant to another, but genes from non-plant organisms also can be used. The best known example of this is the use of Bt genes in corn and other crops.  Bt, or Bacillus thuringiensis, is a naturally occurring bacterium that produces crystal proteins that are lethal to insect larvae.  Bt crystal protein genes have been transferred into corn, enabling the corn to produce its own pesticides against insects such as the European corn borer.   Don’t those crystal proteins sound delish?

What does that mean for you and me?  Basically it means our foods are genetically altered.  Corn, soy, sugar, canola and sugar beets are just a few of these foods.  Also you’re most likely ingesting GMOs if you’re eating conventional poultry, dairy or meat. The animals are either treated with hormones (to increase milk production, for example) or GMOs are present in their feed (corn, soy).

You have to ask yourself, are these foods really safe?  Have they been tested?  Since GMOs were introduced in 1996 the deteriorating health of Americans does raise questions.  Within nine years, the number of people with three or more chronic diseases nearly doubled.  And overall food related illnesses doubled from 1994 to 2001, according to the Centers of Disease Control.  There is no systematic, well-funded investigation to explore links between GMO consumption and any disease.   Does that make us the guinea pigs?

So what’s a person to eat?  All organic GMO free products?  That would be pretty radical and expensive but you have to ask yourself (and your body) are GMOs right for you?

About our contributing writer:  Julie McKamey is a Wellness Coach and is the chapter leader for the Wicomico County Weston A. Price Foundation.  She lives in Salisbury with her husband, Dr. Kevin McKamey, who is a Chiropractor at Delmarva Chiropractic.