9 Reasons to Eat Fermented Foods

Hi! Happy September! This month I’d like to focus on gut health! You may have heard that all disease begins in the gut. And it’s really important to take care of your microbiome. After all, your gut is your second brain!

So, let’s talk fermented foods. What are fermented foods? 
 
You have probably heard of sauerkraut and kimchee. These are examples of fermented foods, but beware if you are buying these straight from the shelf at the supermarket. Store bought fermented foods often contain high amounts of salt. They also tend to be completely over processed and are also usually pasteurized, which means they have been prepared at high temperatures that kill all the goodness that properly fermented foods provide.

What you want to look for is raw fermented foods. An example of raw fermented foods is cultured vegetables that are left in airtight jars at room temperature for several days. Commonly, the vegetable used for this is cabbage, but you might also find it mixed with carrots or beets or radishes and other vegetables which can be used as ferments too. One of my favorites is red cabbage with beets!
 
Examples of traditionally fermented foods that naturally contain probiotics include: 


• Fermented drinks: Kefir, Kombucha
• Fermented vegetables: Sauerkraut, kimchee, and cucumbers. 
• Fermented soy: Miso, tempeh, and natto. 


Why eat fermented foods? 
 
When vegetables have been fermented, they become even more nutritious. The healthy enzymes which are present in the vegetables flourish when fermented, and create an environment that is full of probiotics, enzymes and minerals which are important for a healthy body. The probiotic good bacteria and enzymes in fermented foods help to populate our gut and intestines with lactobacilli which are really important for healthy digestion. 
 
They also help to eliminate toxins from our body, so eating them will allow your intestines to detox which is a really good thing! Raw, cultured vegetables are really potent in terms of helping your body to operate efficiently. When your body is working the way it should, then you will not only feel great, but you will look beautiful too. Eating fermented vegetables will also help with weight loss and lead to more energy, as well as balance out the pH levels of your body. 
 
When everything is working as it should, you will find your immunity is boosted from having a healthy gut and you will start to really feel cleaner. It is important to eat fermented foods regularly to really experience all the amazing health benefits that were mentioned above. 
 
The great thing is that they are easy to eat with just about anything. It is recommended to get into the habit of adding them to your salads or even just having them as a side to other dishes you eat. They are particularly good to eat paired with starches and proteins, as it will help you to digest these foods better. 


 
Nine reasons to eat fermented foods 
 
1. Fermented foods improve digestion. 
 
2. Fermented foods restore the proper balance of bacteria in the gut. These health ailments (lactose intolerance, gluten intolerance, constipation, irritable bowel syndrome, yeast infections, allergies, and asthma) have been linked to a lack of good bacteria in the gut. 
 
3. Raw, fermented foods are rich in enzymes. Your body needs enzymes to properly digest, absorb, and make full use of your food. As you age, your body’s supply of enzymes decreases. 
 
4. Fermenting food actually increases the vitamin content. 
 
5. Eating fermented food helps us to absorb the nutrients we’re consuming. You can ingest huge amounts of nutrients, but unless you actually absorb them, they’re useless to you. When you improve digestion, you improve absorption. 
 
6. Fermenting food helps to preserve it for longer periods of time. These fermented foods ie sauerkraut, pickles and salsa will keep for months. A suggestion: if you have a huge batch of produce in your garden that you don’t want to go to waste or know how to use up, ferment it! 
 
7. Fermenting food is inexpensive. There’s nothing fancy required for this hobby. And many of the foods required to make these recipes are very cheap. You can use inexpensive cabbage to make sauerkraut, or get yourself a kombucha scoby and with a little water, sweetener and tea, you have a health elixir. 
 
8. Fermenting food increases the flavor. 

9. Fermented foods help build immunity.
 
How to Incorporate More Fermented Foods Into Your Diet 
 
Drink fermented beverages. Kefir and kombucha are available at many health food stores. They’re also very easy to make at home. Serve food with pickles, sauerkraut, salsa, ketchup, kim chi, and other naturally fermented condiments. You can buy naturally fermented condiments at health food stores or make your own. Get creative and experiment! Try making your own kombucha, kefir ice cream, sourdough bread, and fermented coconut milk, Eat some Japanese natto with rice. 


How to Ferment Your Own Foods 
 
It’s easy to get started with fermentation. You just need some starter cultures and some mason jars. First, wash your hands with soap and water.
 
1. Start with a cabbage or cucumber. Discard outer wilted leaves. Shred the cabbage in the food processor or slice it into quarters then cut into thin ribbons. Add this mixture to a bowl and add kosher salt or pink sea salt. Start to massage the cabbage and salt with your hands. It’s good if there is some liquid that appears. You want the cabbage to become limp and watery.
 
2. Pack the mixture into a sterilized (dishwasher cleaned) jar, and press it down so that the cabbage is tightly packed and under the liquid. Leave some space at the top of the jar, as the cabbage mixture will expand. Cover the jar with a cloth and use a rubber band to keep the cloth down. Leave at room temperature for 3 to 10 days away from sunlight.
 
3. Check the cabbage everyday. Press down any cabbage that floats above the liquid. After 3 days, try cabbage. It is tastes okay then put the jar into the fridge. Or you can let it ferment a lot longer, one more week. You can start eating some of the fermented cabbage once you put the jar into the refrigerator and enjoy! 

Namaste,

Shaline
 
 

How’s your gut?

Hi there!

I hope everyone had a great holiday! Now that the holidays are behind us, are you ready to begin the new year getting your health back on track?

I struggled with gut issues for years. I had gas, bloating, constipation, gastritis, food sensitivities, and acid reflux. I know those issues very well and I know how uncomfortable they are. I’ve felt bad on many occasions because of that. I couldn’t live a normal life.

Several million people suffer from digestive issues.

An estimated 15 million Americans have food allergies…whether they realize it or not (and most don’t).

Your gut health makes up 70% of your immune system; therefore, if your immune system is chronically compromised, it’s likely due to poor gut health.

You gut is referred to as your body’s second brain.

Poor gut health causes auto-immune diseases, hormonal imbalance, mental illness, diabetes, weight gain, skin issues and countless other problematic conditions.

Once you rebuild the health of your gut, you’ll look and feel like a brand new person.

So, I’ve created a program to share with you my secrets on what I did to relieve my acid reflux and get off meds completely. This program is intended to help you feel better and have a normal life again.

In 8 weeks, you’ll discover:

  •  Which foods serve your unique body
  •  How to rebuild your gut health from the inside out
  •  Melt away toxic pounds
  •  Detoxify your cells and reclaim the healthy body that’s rightfully yours
  •  Access an unlimited natural supply of energy
  •  And so much more

What you get in this program:

  • 4 bi-weekly, jam-packed eBooks overflowing with every piece of information you need to get the results your body craves—think of it as the ultimate go-to resource guide for your gut!
  • A mouthwatering Recipe Guide packed with over 59 chef-approved food and drink recipes to keep you nourished, satisfied and toxin-free!
  • 8-Weeks of suggested meals to make gut rebuilding easy as 1-2-3. for the entire 2-month period—yes, you heard that right—no need to plan for 8 weeks (go ahead and take a deep breath)! I made life easy for you.
  • 8 Shopping lists to make your trips to the supermarket 110% hassle-free!
  • Handouts with simple reminders for your gut health journey
  • A Food Diary so that you can reflect on how your meals make you feel and unleash your maximum potential!
  • Email support
  • Private Facebook group

Don’t spend another ounce of energy thinking about when or what to eat.

This program guarantees results AND takes the headache out of “What should I eat today?”

It’s time to get your energy, your gut, your body, and your life back. So take the first step.

Start feeling your best today. Glow from the inside out. Feel outstanding no matter how busy your life is because you deserve to feel incredible with every breath.

I promise you this:

You will not starve.

You will not be deprived.

I’m here to make sure you succeed! See you on the inside!

Namaste,

Shaline

#guthealth #healthcoaching #nutrition #digestivehealth #cleanfoodblogger #glutensensitivities #glutenintolerance

What Exercise Has to do with Gut Health

Exercise isn’t all about the physical. It goes far beyond muscle tone and calories burned. Exercise affects your whole body, including your gut. Professional athletes show a much more diverse micro biome than their non-exercising counterparts of similar age and weight.

Moving your body helps stimulate the lymphatic system, the system that helps your body to remove toxins and maintain a healthy circulation. Other ways to stimulate the lymphatic system include massage and dry brushing, but exercise is highly effective and has other benefits like boosting mood and cardiovascular health.

Exercise helps gut flora by modulating it and increasing diversity. It helps with detoxification and increasing oxygen levels which can help boost energy, a common issue with anyone trying to repair their digestion. When the powerful mood boosting effects of exercise meet those of a healthy microbiome, something amazing happens. We take back our power and realize that feeling food is in our hands.

But let’s face it, when you’re suffering from digestive distress, it’s not exactly enticing to go to the gym or workout really hard. That’s fine because all that’s really needed is a brisk walk, a swim, just something to get your blood flowing and your heart rate up. The most important thing is just to move in a way that makes you happy and your gut will be happy too.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page and/or my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Shaline

How Probiotics Can Help You

There’s been so much talk of probiotics lately. There are now thousands of studies touting the benefits these little invisible bacteria have for human health. It’s quite profound, and might even seem too good to be true until you experience it yourself.

One of my client’s family has benefitted immensely since they started taking a high-quality probiotic supplement, and way beyond just digestive health. The benefits of probiotics are extensive and have helped her family in a multitude of ways.

One of the biggest changes for her was her hormones, probiotics have significantly helped to improve her mood and stabilize the ups and downs. They’ve helped her skin from breaking out all the time and her serotonin levels feel much more stable now.

Her partner had always suffered from digestive issues and chronic stomach aches. After a while on probiotics he started to have fewer complaints about a sore tummy after a meal.

For her children, probiotics have changed their ability to focus. They’re much calmer and better able to maintain concentration. What most people don’t know is there’s a strong link between brain health and gut health. If her kids had to take antibiotics she mad sure to load them up with extra probiotics to balance it out and protect their precious brains.

You don’t always have to take a supplement for probiotics because fermented foods when eaten daily are just as powerful. However, kids aren’t always keen on sauerkraut, kim chee, and kefir so try to get them to take a probiotic daily. A popular probiotic is called Garden of Life and the kids version is great too.

Incorporating fermented foods and probiotics really changed their lives for the better. Who would’ve thought the invisible world could have such a drastic positive effect!

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page or private Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your health and happiness,

Shaline

It’s Giveaway Time!!!

Happy Belated New Year Everyone!!  I hope you had a wonderful holiday season.  So, anyway, to start the new year off, I am having a giveaway.  When you follow my blog, your name will be entered into a drawing for Dr. Josh Axe’s book, Eat Dirt.  This book has tons of information on gut health!!  I just love Dr. Axe!  If your name is selected, I will sent the book to you!!! Sound good?!

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7 Steps to Reducing Acid Reflux

How I alleviated my acid reflux

My Journey

For years I’ve had digestive issues and I was on and off proton pump inhibitors.  It got to the point where the medication didn’t work.  You name the medication, I probably was prescribed it. I knew I had to make a change.

I’ve always been interested in nutrition and enrolled in an online nutrition class.

It was at a women’s networking meeting that I met a woman who was enrolled in the Health Coach Training Program at the Institute for Integrative Nutrition.  I asked her why she was enrolled at IIN and the difference between their program and the nutrition class I was taking.  She mentioned that she liked the IIN program because they offered a holistic approach to nutrition and taught over 100 dietary theories.

When I got home from the meeting, I got on the internet and began researching IIN.  I was impressed with their program and the fact the program covered learning several dietary theories and there was a section of the program devoted to digestive health. So, I enrolled in the program!  I was excited!  I met so many like-minded people and these people are now my friends/colleagues!

When I enrolled in the Health Coach Training Program, my first objective was to write down my health goal. My goal was to naturally alleviate my acid reflux.

Steps to reducing acid

Elimination Diet

The Elimination Diet means doing the following for one week:

  1. Temporarily eliminating dairy products (milk, ice cream, cheese, etc.)
  2. Eliminating the “white” stuff (white pasta, white rice, potatoes, white flour/bread)…gluten!
  3. Reducing/Eliminating meat (beef, chicken, etc.)
  4. Eliminating processed foods
  5. Reducing acidic foods
  6. Reducing sugar cravings!  This is a big one for me!  I love my sweets!
  7. Reducing caffeine and alcohol consumption.

Reintroducing foods the right way

This is also much simpler than people make it out to be.

Pick one thing you eliminated—like gluten, dairy, or eggs—but not more than one, and eat it.

Once you’ve made a call on the first food you reintroduce, pick another one and follow the same steps.

By gradually reintroducing one food group back into your diet at a time and keeping a food journal, you can track how you feel after eating these foods. See how you feel over the next 48 hours. If you have no reaction after two days, eat that same food again, and for a second time, notice how you feel. From there, it’s up to you whether or not to re-incorporate that food into your diet on a regular basis.

  • DO eat fish.  Watch out for fish with high content of mercury and try to avoid farm raised fish.
  • DO eat lots of fiber, fresh whole foods, and unprocessed meals you make yourself.
  • DO eat lots of healthy fats found in olive oil, ghee, coconut oil, sunflower oil, flax oil, walnut oil, and avocados.

Adding clean foods back into your diet such as brown rice, brown rice, buckwheat, or whole grain pasta, quinoa, almond milk or coconut milk, organic ice cream, and sprouted bread. Adding in more fruits and vegetables, and alkaline foods.

On a personal note: I began eating kale and I had never heard or tried kale and had not eaten many other leafy greens (cruciferous vegetables ) until I enrolled at IIN. I added kale in to my smoothies as well as superfoods. I also added quality nutritional supplements, probiotics, digestive enzymes, omega-3, Vitamin D, resveratrol, and grape seed extract.

I temporarily went vegan but I consider myself a Flexitarian. I eat raw, vegan, gluten-free, non-GMO, and organic when I can. I also eat eggs, chicken, fish, and ground turkey. I add turmeric, ginger, and lemon for my foods/soups/water.

You will lose weight, feel less bloated, have more energy, and sleep better!

Remember this: No one diet works for everyone.  Eating healthy, losing weight, and weight management is a lifestyle not a diet!

Check out my eBook, Clean Eating: Guide to Clean Food Detoxing and Gut Rebuilding on Amazon.

What is the difference between blending and juicing?

Several of my clients have asked me what the difference is between blending and juicing.  In this first post, we will discuss the differences.   In my second and third post, we will discuss the differences between a blender (VitaMix), a juicer (Breville), and an extractor (NutriBullet), and we will compare brands.

Blending

Blending is a technique that creates a smoothie out of a number of fruits and vegetables.  You can include as little as two or three, or add more. Blending liquefies and emulsifies the ingredients you throw in the blender, creating a relatively thick, homogenous and voluminous beverage. While technically you could throw anything in there, the more ingredients you add the more important it is to keep an eye on complementary flavors and textures, or you’ll end up with a weird tasting, weird looking, and texturized drink. With blending you should cut fruits and vegetables in smaller pieces, remove skins and pits, and be careful not to overload the blender. High speed blenders like Vitamix and Blendtec are hardly sensitive for such ailments. The smoothies made with a blender can be made more nutritious by adding ingredients such as yogurt, flaxseeds, avocado, coconut oil, protein powder, etc.

Juicing

Juicing is the extracting of juice from fruits and vegetables. The vitamins, minerals, antioxidants and phytonutrients end up in the juice, while the pulp and the fiber is removed and discarded. This makes for a very liquid and smooth drink. By separating the pulp from the juice, it is also a very concentrated beverage. This can be an advantage as well as a disadvantage. The level of concentration makes it easy to consume a large quantity of fruits and vegetables. People juice because all of the nutrients get assimilated into the bloodstream straight away, your body gets to use it all without having to digest food first. Juice is also a very clean drink, containing only juice from freshly juiced produce.

Reasons to Blend Fruits and Vegetables

These are some of the reasons why blending is not only a convenient way to get your greens, but also a superior way:

Quantity:To get the most out of eating leafy greens, you need to eat a LOT of them.  This is actually a time consuming task, and unless you love greens more than any other food in the world and plan to eat several large salads a day; you aren’t likely to eat them in the quantities that will deliver serious health benefits.  You may find that you are able to consume up to three times as many greens in a smoothie as you are in a salad or steamed dish.

Taste:Thanks to our modern processed diet, many of us have a hard time appreciating the flavors of greens.  Some of us love them, but for the many more who don’t, hiding greens in a smoothie is the perfect way to eat them without tasting them.

Benefits of Raw:  There is a lot of evidence pointing to the benefits of eating raw foods.  Most plants, when cooked, tend to lose their nutrients and digestive enzymes to varying degrees, depending on the temperature at which they are cooked, the method, etc.  Anything heated over the temperature of 118 degrees is considered cooked.  Raw Foodists use this temperature as a baseline.  Since the greens in your smoothie are always raw, you get the benefit of all the nutrients in their purest whole food state.

Digestion:  Greens are called roughage for a reason; they can be pretty rough on our intestinal tracts.  And when we chew, we don’t always get all the benefits of the food.  According to Dr. Joel Fuhrman, longtime advocate of achieving nutritional excellence through the consumption of a plant-based diet: “When we simply chew a salad, about 70 to 90 percent of the [plant] cells are not broken open. As a result, most of the valuable nutrients contained within those cells never enter our bloodstream.”  He considers what he calls a “blended salad” a “powerful and delicious way to maximize your intake of nutrients.” Since the food in a smoothie has already been mostly pulverized from going through the blender, your body will digest the food much more easily, and assimilate the nutrients much faster.  Once the nutrients are in your system, you often feel the difference in terms of energy and well-being immediately.