Am I the only one who finds the holidays a struggle with all of the sugary temptation? I'm over at Simple Organic, talking about an important thing that we can do to help our bodies combat the sugar overload...

Holidays are a time for indulging. We stuff ourselves on turkey feasts, swear that we couldn’t eat another bite, and then happily inhale a scrumptious piece of pumpkin pie. We attend multiple social functions, each one presenting its own array of sweet treats or special drinks.

Kitchens are full of temptation, as we bake cookies or make fudge to give as gifts and stocking stuffers (and sneak just a little taste ourselves).

I (unfortunately) find that I eat a lot of sugar during the Christmas season. Certainly more than I usually would. Most of us do, despite the fact that we know so much sweetness isn’t good for us in a multitude of ways.

If I had written this post a month ago, I might have given you tips on cutting back on sugar during the holidays, healthier alternatives and that sort of thing. But it’s a little late for that now. The damage is done, the sugar consumed. So now what do we do?

Read the rest of the post at Simple Organic.

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Written by Courtney, Contributing Writer

The foods we consume and the lifestyle we live form the foundation of our health. The nutrients in the foods we eat are the building blocks for all of the biological activity within the various systems of our bodies. Disease occurs when our bodies lack the nutrients necessary to perform these functions properly.

This can be due to a poor diet, an inactive lifestyle, harmful chemicals we inhale or absorb through our skin, or undue stress from a reliance on our own strength to get through the day to day instead of finding our strength in the Lord.

There are a multitude of vitamins and supplements to help support our hurried lifestyles and sometimes less-than-ideal  food choices. Walk into any grocery or discount store and you can become overwhelmed with the supplements available to you.

Are Supplements Necessary?

Over the years, I've wrestled with the idea of using vitamins and minerals to supplement my family's diet. I have mixed feelings about supplements.

Ideally, I believe we should obtain vitamins and minerals through the diet, just like we do the macronutrients protein, fats, carbohydrates. When we select nutrient-dense nourishing foods, the nutrients obtained from them are in their natural state in the proper ratios and are easily absorbed and utilized most effectively within the body. Supplements can contain imbalanced ratios or poor quality nutirents that pass through the body without being absorbed and used. This is certainly the case with synthetically-formulated supermarket vitamins.

Now, on the other hand, we can't deny the fact that the soil we tend today is inferior to that which our ancestors once enjoyed. Our current agricultural system has stripped the soil of the majority of nutrients necessary for strong, healthy plant growth. As a result, plants cannot withstand disease and pests and thus need to be doused with strong chemical fertilizers to grow in the first place and pesticides to stay alive.

Our conventional fruits, vegetables, and grains are anything but thriving. Because the health of the soil is critical for plant health, today's grains and produce contain a fraction of the nutrients they once did. Organic produce is healthier, but no doubt still affected by conventional farming methods.

For this reason, it may be wise to include supplements in our diet. Which ones and how much are tricky questions, though, and should be based on a variety of factors, taking into consideration things like the availability of local seasonal foods as well as past and current health history.

With the exception of cod liver oil, my family doesn't take vitamins or other supplements on a regular basis. We will sometimes take muilti-vitamins and occasionally specific vitamins or minerals to treat a specific illness or when a deficiency is suspected. I typically take a multi-vitamin throughout most of my pregnancies and during most of the first year or so while breastfeeding,  just for that peace of mind. I will sometimes keep a supply of chidlren's multivitamins on hand for stretches of reduced appetites or to boost little immune systems during periods when illness abounds during the winter months. Honestly, though, my biggest concern during those winter months is a lack of vitman D, which we do get through the cod liver oil.

I understand the dangers and pitfalls of vitamin supplements, namely the tendency to eat more carelessly while on them and the incredible spectrum of quality among the different types and brands out there. I'm careful to not rely on them, but instead to use them wisely and sparingly only as needed. We seek to meet the majority of our nutritional needs through food. Thoughtfully selecting nutritious foods and preparing nourishing meals is a priority and something I take much joy in as a mother.

A Homemade Herbal Mixture to Supplement a Healthy Diet

I've learned that herbs can be an excellent way to support a healthy diet and over time, I've come to rely on herbal preparations where I once counted on vitamin pills. Many whole food-based vitamins do contain concentrated foods and herbs to supply vital nutrients, and this is ideal when selecting a good vitamin source.

I'm not saying all vitamins are bad or that you should stop taking them. We still take vitamins from time to time, especially to treat illnesses since we don't rely on conventional medicine. But for the most part, I like to use herbal powder mixes in place of the packaged vitamin for a number of reasons.

1. Nutrients straight from whole foods/herbs are more bioavailable, meaning they are best absorbed because they are in their natural form along with the proper ratio of complimentary vitamins and minerals that aid in their absorption.
2. Concentrated herbal powders contain more than just vitamins and minerals. Phytochemicals in the forms of cartenoids and flavonoids, for instance, are present in dried herbs, but not all vitamin supplements contain them. Phytochemicals are beneficial for a number reasons, probably the most important being their antioxidant properties.
3. Herbal powders don't contain any sweeteners or additives.
4. I can alter my herbal powder mixes to meet specific needs during different ages or stages. (For example, during my first trimester of this pregnancy, I included ginger root powder in my herbal mixture to help improve digestion and alleviate fatigue and nausea. I've also included eleuthero root in the past to boost energy and help combat stress and lemon peel for extra vitamin C.)
5. Herbal powder preparations are less expensive than vitamins, and when I throw together my own herbs instead of purchasing prepared herbal powders, the savings are even greater.

Wheatgrass: Wheatgrass is the highlight of this powder mix. It is a very concentrated source of a multitude of nutrients, including beneficial enzymes that make it so easily digestible. It contains all essential amino acids, making it a complete protein, and is particularly known for it's high chlorophyll and mineral content. It is rich in B vitamins and vitamins A, C, D, E, and K. There are  entire books just on wheatgrass and its benefits. Some say it nourishes and revitalizes practically every cell and every system within the body. I'm sure some of its claims are exaggerated, but I'm convinced it's good stuff! I like to grow my own because it's so easy and grows so quickly, but when I do, we juice it and consume it that way. For this herbal mix, I purchase wheatgrass powder from my local food co-op. I'm sure it would be simple to grow and dehydrate your own, though!

Barley Grass: A complete protein (contains all essential amino acids), barley grass also contains an abundance of vitamins and minerals, noted for its high amount of calcium and iron in particular.

Oat Straw: A good source of protein, B vitamins, vitamin A, and several minerals including calcium, magnesium, phosphorous, and iron. Oat Straw is great for a number of things, but is best known for its positive effect on the nervous system and its ability to stabilize blood sugar.

Alfalfa: Alfalfa has always been one of my favorite herbal supplements! It is a rich source of  minerals due to it's deep roots that soak up trace minerals from far beneath the soil. It is a good source of vitamins, particularly vitamin A, C, E, and K. It contains a great amount of chlorophyll and is another complete protein.

Spiriluna: A blue-green algae containing large amounts of chlorophyll (green) and phycocyanin (blue), spiriluna's benefits are numerous. It is another excellent and complete source of protein and a good source of several essential fatty acids, it also contains a great amount of vitamins and minerals.

Kelp: Kelp is a great source of minerals. I especially appreciate kelp powder for its high amount of iodine. We use real salt, sourced from the sea and unrefined. Real salt contains iodine but not in significant amounts. Iodine is critical for many body functions, particularly metabolism and thyroid function. It is best sourced from sea food, but but for a diet lower in seafood, kelp is an excellent supplement.

Fennel Seed Powder: Fennel seeds are a good source of minerals, particularly rich in iron, and contain vitamins A, C, E, and some B vitamins, as well as other antioxidants.

Stinging Nettle: Well-known for a variety of functions within the body. It is espeically rich in iron and contains plenty of vitamin C for iron absorption. It is also high in vitamin K.

Dandelion: Where do I even begin? Dandelion is rich in B vitamins, vitamins A, C, and E and is a good source of the minerals potassium, iron, and zinc. It is a mild cleansing and detoxifying herb, but not so much so that it can't be used safely during pregnancy and in young children. Stephanie describes the benefits of dandelions and shares her own experience harvesting and drying her own dandelions here.

Rose Hips: Probably one of the best sources of vitamin C, rose hips is also desired for it's rich source of carotenoids, including beta-carotene, lycopene and luetin, and other antioxidants. This makes rose hips great for boosting the immune system and protecting cells from oxidative damage.

Tumeric: This is an overall fantastic herb, not to mention a tasty culinary spice! A good-quality tumeric found in a bulk herb or health food store supports many systems within the body. It is a fantastic antioxidant, contains a number of vitamins and minerals, and is also notable for how well it supports healthy metabolism.

Nutritional Yeast: Nutritional yeast contains a decent amount of fiber and protein as well as some trace minerals, namely zinc and selenium, but it is best known for its high amount of B vitamins.

 

This recipe is not perfect, but it is my attempt at ensuring my family receives an abundant supply of nutrients from natural sources.I have altered this powder mix as I discovered new herbal sources of specific nutrients to meet specific needs. As you can see, this current recipe contains an abundance of B vitamins. I sought to add more sources of B vitamins early in my current pregnancy to be sure I was getting an adequate supply and to try to help with severe exhaustion. I also wanted to ensure an adequate supply of naturally-sourced and highly absorbable iron, so that is not lacking here, either.

The Perfect Addition to Your Daily Smoothie or Fresh Juice

How do we take this herbal concoction?

My family loves smoothies! We make up a family-sized batch nearly every morning. My ten year-old daughter has taken over the task of preparing our morning smoothies because she finds so much satisfaction in creating various combinations of this nutritious treat. We sometimes call her our "Smoothie Girl" in because of her love of this task.

We simply add what we call our "super power powder" with whatever we decide to throw into the blender that day. We rarely follow recipes for smoothies. It really just depends on what we have on hand and what sounds good at the time. A typical smoothies contains about half veggies and half fruit along with either water or yogurt. We sometimes dress up our smoothies with freshly-ground flax seeds, chia seeds, coconut oil, fish oil, raw eggs, fresh parsley (or other herbs), or anything else that sounds nutritious and delicious.

Kale and spinach are our favorite go-to greens, probably the base of most of our smoothies. Other favorite smoothie veggies are beets, carrots, celery, tomatoes, garlic, cucumbers, and chard. Our favorite fruits for smoothies are bananas and berries, particularly blueberries and raspberries. Other fruits we often add are mangoes, pineapples, avocados, peaches, and pears. We try to use either seasonal or frozen fruit.

Over time, we've learned to gauge how much to add without measuring, so I'm not a great source of smoothie recipe amounts, even though we've tried just about everything! We make enough for my older children and I to have about 8 ounces each, while the younger ones (5 and under) get about 4-6 ounces each.

We add about 1/4 -1/3 cup of the herbal mixture to our smoothie batch, which ends up being about one tablespoon each for the older children and myself and about 1/2 tablespoon or so for the little ones. Some days we use more or less or leave it out altogether, depending on the type of smoothie we're making. Also, it's not something we take daily, just most of the time.

Interestingly, my youngest children devour their smoothies faster and seem to enjoy them even more than the older ones do. I think it's because they were accustomed to drinking such a variety of fresh flavor combinations at a much earlier age. Smoothies are a great way to serve fresh fruits and vegetables in a very digestible form to babies and toddlers! Serving them early in the morning gets them off to a great start and ensures they fill up on plenty of essential nutrient-dense foods, which is very important in the early years when their little appetites wax and wane.

I do want to remind you that I am not an expert in nutrition. I'm simply a mom who wants to provide the best foundation of health for my family. I believe the food and herbs God created are the best way to nourish my family, and I am delighted to share with you some of the creative ways I've learned to do so! I'd love to hear your input as I know my herbal powder recipe is far from perfect. I'm always learning new ways to keep my family well-nourished and healthy.

Do you find value in either packaged supplements or concentrated powdered herbs like what I shared here? Do you have suggestions for improving the herbal powder recipe I mentioned above?

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Written by Brandy, Contributing Writer

It's that time of year again.  The season that many moms dread for their families - cold and flu season.

Each year I review my old list and research new ways to try and keep our family as healthy as possible.  It's hard enough when a family of four or five gets sick.  But when you are a large family of nine or ten (or more), it's even tougher as the illness just seems to circulate through the home, hitting one family member after another, sometimes taking up to two weeks until everyone's well.

That's the scenario I'm looking to avoid each year.  So as best I can, I try to follow a few basic guidelines for keeping our big family well.  Here's my list of do's and don'ts for surviving sick season.

10 Tips to Boost Your Immune System

DON'T:

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1. ...eat a lot of sugar. Sugar suppresses a person's immune system.  Sugar inhibits phagocytosis, the process by which viruses and bacteria are engulfed and then literally chewed up by white blood cells.  The immune suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours.  That's a long time to experience a glitch in your immune system, especially if you're considering going into public places where there are sure to be germs all around.
2. ...stress out. Stress is also an immune system suppressant, so manage your stress, keeping it to a minimum using exercise and deep-breathing when possible.
3. ...eat processed food. When a person is malnourished, their immune system is weakened.  In addition to being deplete of essential nutrients that we need to stay well, processed junk foods are notorious for being loaded with polyunsaturated fats, which tend to suppress the immune system.
4. ...take too many antibiotics. Do your best to only take antibiotics when you know for sure they're needed for a bacterial infection.  Antibiotics disrupt the normal flora in the gut, leading to potential health problems and weakened immunity.
5. ...try and do too much. Exhaustion depletes your mind and body, and ultimately weakens your immunity.

DO:

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1. ...eat whole foods regularly. It's best to eat whole grains and plenty of fruits and vegetables.
2. ...get enough rest. Give your body the rest it needs each night in order to recharge.
3. ...give your system an extra boost using natural anti-viral foods. Immune-boosting foods include:  yogurt, oats and barley, garlic, fish, chicken soup, tea, beef, and mushrooms, to name a few.
4. ...stay at home when you can. As impractical as it may sound, avoiding illness can often be as simple as staying home.  Avoid going into places like pharmacies where there may be airborne germs from those waiting on prescriptions.  Don't take children to the grocery store with you during peak flu season, and when you must, push the baby in the stroller instead of risking exposing them to the germs that might be lurking on the cart.
5. ...remember to keep exercising. So often, we slow down in the colder months as we're naturally indoors more.  We need to be careful to get our exercise in somehow.  Exercise DVDs in the living room or home equipment make this easy.  If you have a gym membership, just be mindful to wash your hands thoroughly before leaving the gym (and not to re-contaminate on the way out) so that you don't even bring germs back to your own steering wheel.

If you and your family DO get sick:

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• You can try and keep the germs from spreading by making a simple solution of vinegar and water and misting areas where germs tend to collect, like sinks, light switches, and door knobs.
• Keep sick ones in one room and well ones in another.  This tends to only work in our family with our older children who understand this concept.
• Drink plenty of water to assist the body in flushing toxins.
• Increase intake of vitamin C-rich foods.  Serve extra fruit at meals.  Choose fruit and yogurt smoothies for snacks.
• Make fresh-squeezed orange juice or if you have a juicer, explore nutrient packed juices like apple-carrot-grape juice, or try a blend of spinach, kale and lime.  Drink immediately after juicing to get the most benefit from all those living nutrients!
• Make a big batch of nourishing chicken soup, proven to fight infection and give an overall boost when ill.  It's also warming and soothing when you're not feeling well.
• Drink a tablespoon of apple cider vinegar every day to prevent and fight infection.  I like to mix mine with a small amount of apple juice, which makes it a bit easier to drink.  Decrease the amount to one teaspoon for children.
• Increase garlic consumption.  Make garlic toast using a whole clove per slice of whole wheat bread.  Add extra garlic into as many foods as you can, like pasta sauce, baked fish, hummus, salsa, and guacamole.  Take garlic tablets, too, if you desire.  You can also make a garlic poultice during illness to draw out infection.
• Eat pro-biotic rich foods like yogurt.  A healthy gut is directly linked to our overall health and immunity in general.  Take an acidophilus supplement for extra support when needed.
• Drink green tea for its amazing ability to fight cold and flu viruses.
• Air out your home.  It's easy to forget in the cold winter months, and never more important.
• Make an echinacea tincture or buy capsules and take daily during illness.
• Take elderberry syrup.  Buy at your local health food store, or learn to make your own here.
• Try Meg's Cold Kicker remedy
• Use simple home remedies, like this homemade cough and cold syrup

What are your best tips for keeping your family healthy during cold and flu season?

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Written by Stacy K, Contributing Writer

We’ve all heard that breakfast is the most important meal of the day, but with so many choices (and conflicting information), it can be difficult to know what to serve our family.

While cereal or toast may seem easy and convenient, these high-carbohydrate choices lead to elevated blood sugar levels which drop quickly and soon leave us feeling tired and hungry. Research shows that a breakfast high in protein actually stabilizes blood sugar and prevents hunger for a number of hours.

A protein-rich breakfast has two other significant benefits besides keeping you full longer:

1. Improved Concentration and Focus

As we all know, eating breakfast is more than filling the belly and reducing hunger, it’s about nourishing the body and brain. The brain needs amino acids in order to produce neurotransmitters (which are an important part of the brain's communication system); protein is an excellent source of amino acids.  Eating  a high-protein breakfast supports brain function and leads to increased alertness throughout the morning.

A protein-rich meal keeps us full much longer than a carbohydrate based one. Staying full helps our minds focus on the task at hand rather than dealing with hunger pains, allowing the brain to function at a higher capacity.

While a breakfast high in protein is beneficial for anyone, it is especially recommended for children with ADD/ADHD .

2. Weight Control

A high protein breakfast is satisfying to the body. This satisfied feeling helps reduce cravings and snacking. When we eat foods that have little nutritional value (or not enough fat), we are left unsatisfied. This unsatisfied feeling often leads to excessive cravings and extra snacking as we look for satiety.

It has also been shown that a protein-rich breakfast not only keeps you full during the morning hours, it actually helps sustain fullness throughout the entire day. This means we are more in control of our hunger and therefore our food choices.

Image by Drab Makyo

Good Choices for a Protein-Rich Breakfast

At first glance it seems that preparing a protein-rich breakfast might take a lot of extra time. It certainly isn't as quick as pouring cereal out of a box, but with a little forethought, you can have breakfast on the table without spending all morning in the kitchen.

Here are a few suggestions for a simple breakfast that is high in protein:

• Eggs (the most obvious choice) - Eat them scrambled, boiled, poached, fried, as an omelet, or in egg burritos.The best part about eggs is that they can be prepared very quickly (scrambling or frying takes only a few minutes), they are also economical.
  Don't forget to use a little healthy fat when preparing eggs. Fat such as coconut oil, palm oil, butter, ghee, tallow, or lard, are good for you and will help keep you full for a good few hours.

  If you are unsure about which type of eggs are best, read Stephanie's post about how to choose a good egg.

• Meat - such as sausage (homemade, if possible), bacon, or ham. Choose meat from pasture-raised animals when possible. Meat can be cut used economically by cutting into small pieces and adding to eggs, omelets, or casseroles.

• Peanut butter on toast - Yes, this does include bread, but it is a good way to increase protein simply.

• Smoothies made with nut butter or yogurt. Or a real food protein shake.

• Breakfast Casseroles - usually egg based. They are a good place to include extras such as cheese, meat and vegetables and many recipes can be pu together the night before and baked in the morning.

• Protein Pancakes - recipe below.

Protein Pancakes

Pancakes are favorites of many children, but definitely fall into the high-carbohydrate category. Adding cottage cheese and extra eggs will increase the protein level significantly. (I promise you won't taste the cottage cheese!)

I consider this recipe a good compromise. Eating eggs would be preferable, but it's still a good choice. These are a family favorite around our house.

Ingredients
1 1/2 cups whole wheat pastry flour (if you are not there yet, use unbleached white flour and gradually replace small amounts with wheat flour)
1 cup small curd cottage cheese
4 eggs
1/4 teaspoon sea salt
1/2 tablespoon vanilla
1/2 cup milk
1/4 cup oil (I currently use safflower oil but plan to try it with coconut oil soon)

Method
Add all ingredients to a blender and blend until smooth.

Cook as you would regular pancakes (use plenty of butter to grease the pan).

Do you like to eat protein for breakfast? What are you favorite protein-rich breakfast foods?

Top image by Stevendepolo

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Herbs fascinate me.

These timeless plants have been used by various healers over thousands of years in order to treat symptoms, ease discomfort, improve mood or mental function, fight infection, and so much more. It seems to me that many Christians steer away from herbalism, using conventional medicine instead.

I have come to appreciate herbs, though, as a gentle healing gift from God. Every time we drive down to the town of Lynden, WA, I notice that sign from the herbal supplement company Flora, that "For every disease we know, God provides a herb to grow". Whether that is actually true or not, I have no idea, but I do know that the more I study the plants in Creation and the medicinal properties that they have, the more I am in awe of the One who made them and gave them to us.

Just an Amateur

I am certainly not a herbalist. Far from it. At present, I am simply a woman who enjoys studying and learning about the history and practical uses of herbs, for use within our own family.

About a month ago, I mentioned casually on Facebook that I had been organizing my dried herbs in a drawer (and you'll see what a joke the word "organizing" really was down below) and was amazed to realize how many I had accumulated over the past couple of years of casual study. Readers were instantly interested and curious to know exactly what herbs I do use and what it is that I do with them.

So, with the full disclosure that I am not a medical professional of any sort, nor a trained herbalist, I would love to share with you what this amateur herb-loving mama uses.

Herbs in My Home and What I Use Them For

Chamomile (top image): This is a favorite for making relaxing teas, especially for children who are restless at night or for those who are sick and weary. It's wonderful just steeped on its own, or combined with other soothing herbs.

Catnip: Strange as it sounds, I love using catnip! This herb is particularly relaxing and calming. I have used it in a post-partum tea for myself, when I was struggling with anxiety and mild depression. It also works wonders as a weakly brewed tea to be given to a colicky, fussy baby. I definitely noticed the calming effect it had on both myself and my last baby (and it seemed to soothe her tummy as well).

Yarrow: I bought yarrow a couple of years ago with big plans for using it (mostly based on this book, that I have yet to get my hands on inexpensively). I wanted it for digestive help, for boosting the immune system, and for help with balancing hormones. It unfortunately has ended up as one that I haven't become as experienced with as I would like, although I did add it to a potent immune-boosting, anti-flu tea that I made for myself a year or two ago. I have read that it is useful for cuts and infections in wounds, although I tend to run to comfrey for that purpose instead.

Comfrey: This is my herb of choice when there is a need for external healing. I make poultices with comfrey to place on strained or swollen muscles, on scraped knees, on cuts, on rashes, etc. Basically, any need for skin or tissue healing. It's also great in baths for soaking in, depending on where the injury or need for healing is. I also added it to the oat and clay baths that my children soaked in while they had chicken pox this spring, to help encourage faster healing of the sores.

Dandelion: Harvested from my own yard, dandelion leaves are mildly detoxifying, and strengthening for the liver. They are also nutritious, but you need to keep in mind their detoxifying effect. Much more potent is the dandelion root, often used in teas intended for specific times of cleansing or detoxification. The leaves and flowers can also be used fresh, as a nutritious form of "weed control"!

Red Raspberry Leaf: This herb is wonderful in teas for women, as it is well known as a uterine toner and it contains high amounts of vitamin C. It can be used in a woman's tea during any season of life, but if particularly helpful during pregnancy to prepare the uterus for labor and birth and help to reduce the possibility of complications like hemorrhage. Some swear by it during first trimester, but there are others who warn against it at that time. Personally, I like to use it more conservatively, starting with small amounts in my tea during second trimester and upping in to several cups per day during the third trimester. It is also wonderful in lactation tea after birth.

Mullein: This is a newer herb to me, but one that I found very useful this winter. Several members of our family kept battling a very deep cough that would just seem to go away, and then come back with a vengeance. I made a mullein steam by bringing half a pot of water to a boil, turning the heat off, and adding half a cup of dried mullein. Then we would take turns putting a towel over our head and breathing the steam from the pot in deeply. I really felt that it gave us a respite from the constant coughing and helped to clear up some of the deep phlegm. Afterwards, I would strain out the herbs and we would drink some of the remaining "tea". I also added mullein to my honey and onion cough syrup this winter.

Marshmallow Root: Another herb that I added to my repertoire this winter, this one is also very helpful for coughs. I added it to my cough syrup as well, and used it in teas for those dealing with coughs and colds. It helps to soothe inflammation, which is what makes it so helpful for bronchial issues and for decreasing coughing fits.

Peppermint: Besides the fact that I just enjoy a good mint tea sometimes, I also use peppermint teas to aid in digestion. It's helpful to sip on when you have indigestion, and can help with nausea.

Nettles: I use nettles for their nutrient density. They are bursting with many vitamins and minerals. This is an important ingredient in my homemade pregnancy nutrient tea (and yes, I will share this recipe shortly). There are many other uses of nettles which I am eager to learn, since my mother-in-law just moved in to a new home with massive amounts of nettle plants on the property!

Red Clover: I have used this herb in pregnancy nutrient teas, although I have recently read that there are conflicting ideas about whether it is safe in pregnancy or not. I'm continuing to do research on it and haven't made a decision one way or the other yet.

Oat Straw: Another addition my pregnancy tea, oat straw is high in nutrients, especially minerals calcium, magnesium and silica. It also has a soothing, restful effect, making it a nice addition to any tea.

Ginger: This is a perfect warming, winter herb. One of my favorite ways to use powdered ginger is in a hot bath, when I am feeling flu-ish or have a fever and chills. It warms the body and helps to bring down a fever, and I find it helps me to relax enough to sleep better when I'm sick. I also add it to warm honey and lemon teas (and chamomile tea as well) for those who have colds or flus, as it helps to increase circulation, which in turns encourages a faster recovery. It is also good for decongesting, especially when you have a stuffed nose during a cold.

Burdock: This is one that I have only played around with a little bit. I bought some fresh, wild burdock root at a farmer's market last summer, because I had learned that it was very helpful for detoxifying, especially for those with heavy metal concerns. I chopped and dried it myself and have added it to teas for the purpose of cleansing. But, it is strong and bitter tasting, so it's a bit tough to get into the child that I wanted to give it to (or adults, for that matter!). I try to hide it amongst more pleasant tasting herbs and add some honey to make it go down easier.

My messy drawer of ever-helpful herbs!

Other Herb Resources I Find Helpful

I would like to purchase more books on herbs and how to use them for healing, but at this point in time I usually rely on Google searches and I try to look at many different articles and sources in order to weed out bad information. But, here are a few resources that I do actually use and find helpful:

10 Essential Herbs by Lalitha Thomas: This is unfortunately out of print, so you have to find used copies. My mother-in-law has one and I like to take peaks at it or borrow it when I can. This book is very practical. It only focuses on 10 herbs, but I found it so helpful and informative.

The Complete Medicinal Herbal by Penelope Ody: This is a great resource to have, although it isn't as practical as I would like it to be. It includes a large number of herbs, including brief history, usages, and excellent pictures and diagrams. I go to it often for reference and to understand more about a herb, but it doesn't help me as much with the "how" of using herbs.

Herbal Nurturing: This is an inexpensive ebook by Michele of Frugal Granola. She is not a certified herbalist, but she has studied and practised far more than I have, and it is obvious that she is very comfortable using herbs. Her book is full of easy-to-make recipes for common ailments, including many specifically for women and children. If you're looking for a place to start, this might be a good fit for you.

If in doubt, always ask a certified natural practitioner. A midwife will usually be quite knowledgeable on what is safe for mama and baby, and most naturopathic doctors are skilled in the use of herbs as well. If you can find a certified herbalist, even better!

So these are the herbs lurking around my home and what I use them for... how about you? Do you use herbs?

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Once upon a time, milk was not such a complex or controversial subject.

Cows grazed on green grass. Healthy, well-fed, and free to roam, they produced a nutrient-dense, thick, white liquid which was relished either straight from the cow (raw) or turned into cultured dairy for short-term storage or delectable hard cheeses for long-term storage.

It was neither heated to death at ultra-high temperatures, nor were its fat molecules shaken until they shattered into minuscule pieces. It was not demonized as a health hazard, declared to be bacterially unsafe, and the cream was a valuable commodity, considered a boon for raising chubby and rosy cheeked toddlers that grew into sturdy young men and women.

Today, we see a very different picture. Not only is whole milk condemned as fattening, mucus-producing and artery-clogging, but it is not even legal to purchase raw milk in most parts of North America. What happened in a mere 200 years that this amazing, nourishing food has become chagrined and so misunderstood?

The History of Milk

"And the Lord said, I am coming down to deliver my people out of the hands of the Egyptians and unto a good land, a land flowing with milk and honey." Exodus 3:8

From the earliest archaeological records, humans have consumed milk. Nomadic people groups followed their herds as they sought fresh, green pastures for grazing. Herds like cattle and goats were clearly prized in biblical times, and milk or milk products are mentioned more than 50 times in the Bible, usually in reference to extraordinary fertility, provision and rich blessings from the Lord. Ancient Greek and Roman records demonstrate the value of cows, and the extensive use of milk. Hippocrates recommended milk and butter for health. Cattle were extremely valuable to the early settlers of North America, saving the early colonies from starvation and becoming a source of wealth for the average family.

This is just the briefest of snapshots of the role of milk in history. I used the book "The Untold Story of Milk" by Ron Schmid, ND as my reference. It is a fascinating read, and very eye-opening.

Image by jimmyharris

Oh, the Opposition

All truth passes through three stages.
First, it is ridiculed.
Second, it is violently opposed.
Third, it is accepted as being self-evident.
Arthur Schopenhauer

When I read this quote in The Untold Story of Milk, I just had to nod my head in complete agreement. Weren't the Wright brothers ridiculed and scorned in their early attempts to create a flying machine, as naysayers declared it could never be done, and others that humans were never meant to fly in the first place? And yet, nothing is more commonplace today than to take a plane to get where you need to go.

Or what about Dr. Semmelweis, the brilliant Austrian physician who realized that women were dying in droves after giving birth, because their doctors were not washing their hands between performing autopsies and delivering babies. It was 1847, prior to the understanding of germs and their transmission, and despite the fact that he brought the mortality rate from 10-35% down to an astonishing 1% through handwashing practices, his teachings were rejected, he was dismissed from medical practice, and his ideas were not accepted until Louis Pasteur's germ theory after Semmelweiss' death.

For reasons too extensive for the purposes of this post, raw milk has been thoroughly ridiculed and is now moving into a stage of violent opposition. In the Canadian province of British Columbia (where I live), raw milk farmers are under intense pressure to cease and desist, with raw milk raids and expensive court cases, and we are certainly not the only place experiencing such opposition to the raw milk movement.

My goal in writing this post was actually to address more of the benefits and the safety of raw milk, not to get started on a rant (oops!), and yet it's nearly impossible for me to ignore these issues when I talk raw milk. The reason? Much of the negative talk that you hear about milk, and raw milk in particular, is simply fraught with the tensions that exist in modern agriculture, between smaller, family-run and sustainable farms and large-scale corporate agriculture, with its focus on profitability and marketability. So little of it is actually about consumer safety and health, but rather about protecting the massive "dairy industry cartel" (not my term, but I like it) and its profits. I can only hope that we will soon reach the third stage, where the benefits of raw milk become self-evident, and the right to purchase it becomes freely available to all.

Image by kthread

What's So Great About Raw Milk?

But I digress... let's discuss why this is a traditional food par excellence.

I'm going to use the 6 main benefits stated on the Campaign for Real Milk website as a foundation, because I think they sum it up well, and then I'll give you a few brief thoughts of my own and some links to learn more details about each benefit.

1. Real milk comes from cows that eat real food.

Cows are ruminants and they were made to eat grass. It's a simple as that. That's what their stomachs digest with ease, that's what keeps them strong and robust, that's what allows them to pump out disease-free milk that is rich in vital nutrients. Healthier cows means no need for antibiotics, and raw milk (or any organic milk) farmers do not use hormones to artificially boost milk production. And have you ever compared grass-fed butter to regular store butter? The difference in color is vibrant-- my grass-fed butter is a gorgeous yellow, bursting with nutritional goodness.

Other reads: "Cows Eat Grass" and Other Inflammatory Statements, What About Grass-Fed Beef? (on the reasons cows should be pastured)

2. Real milk is not pasteurized.

Milk contains naturally occurring enzymes, as do all raw foods. These God-given enzymes are intended to aid in the digestion of the food. It is crucial that our diets contain a good portion of raw foods chock full of enzymes, because this puts less strain on our bodies to provide digestive enzymes, and diminished enzyme stores can lead to illness and early aging.

Pasteurization also greatly reduces nutrient content in milk, messes with its fragile protein structure, and (very importantly) kills beneficial bacteria and allows other pathogens and harmful bacteria to flourish in the milk.

Other reads: Raw Milk vs. Pasteurized Milk, Abstracts on the Effects of Pasteurization on the Nutritional Value of Milk.

3. Real milk is not homogenized.

Homogenization is an unnecessary process introduced so that rather than old-fashioned style cream-top milk, we have milk where the butterfat globues are broken down and mixed evenly throughout. This seems harmless at first glance, but our body cannot assimilate the fat properly, and treats these molecules as foreign invaders, which may or may not contribute to atherosclerosis (thickening of the artery walls), and quite likely does contribute to food allergies and milk sensitivities.

Other reads: Milk Homogenization and Heart Disease

4. Real milk contains butterfat and lots of it!

We've just talked about why I think that you should eat plenty of real, traditional fats, and that includes whole-fat raw dairy. Butterfat from cows that graze on grass is high in vitamin A and D and K2 in particular, which are extremely important for numerous things including the assimilation of calcium, of protein, for hormone balance, and for a strong immune system (to name a few). It is also rich in short and medium-chain fatty acids, as well as CLA (congugated linoleic acid), with more immune system boosting and heart-healthy qualities.

Other reads: Vitamin A Vagary, How Important is Vitamin D? (although this doesn't sufficiently answer where to get more vitamin D, which I would argue that in the winter, we can get what we need from cod liver oil, and raw butter and cheese that were made with spring/summer grass-fed milk).

5.  Real milk products contain no additives.

Some dairies add powdered skim milk to 1% or 2% milk, and more commonly to other dairy products like sour cream and yogurt. Powdered skim milk is a controversial topic, because many (but not all) believe it to contain harmful oxidized cholesterol (I haven't researched this one enough yet, but when they're tampering with milk at ultra-high temperatures, that's enough to make me avoid it regardless). Additionally, to help make up for the loss of natural vitamin A and D through pasteurization, or the lack of it due to nutritionally-deficient diets for cows that never see the light of day, synthetic vitamins are added to most milks and milk products.

Other reads: The Real Story of Homogenized Milk, Powdered Milk, Skim Milk and Oxidized Cholesterol, and Natural vs. Synthetic Vitamins (I haven't had time to read through this article with a fine tooth comb, but upon a quick read it seems to bring up a lot of the questions and issues in the natural vs. synthetic vitamin topic).

6. Real milk can save family farms.

If we want to protect our right to enjoy real and traditional foods, then we need to support the small family farms that are producing them. Enough said.

Other reads: Farm-to-Consumer Legal Defence Fund

Image by muffet

Other excellent raw milk resources:

Is Raw Milk Really Safe?

How to Find Local Sources of Raw Milk

A Campaign for Real Milk

Why I Choose Raw Milk

Raw Milk: Discussing Its Merits and Its Safety

VIDEO- Baby, I Like It Raw with Mark McAfee, founder of Organic Pastures dairy (note that I don't necessarily recommend anything else on this website other than this particular video interview)

VIDEO- Raw Milk Ninja (another Mark McAfee video, but this one isn't an interview)

The Untold Story of Milk, Revised and Updated: The History, Politics and Science of Nature's Perfect Food: Raw Milk from Pasture-Fed Cows (a fascinating book!)

Do you drink raw milk? Why or why not?

Top image by kthread

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Written by Sherrie Cook, Contributing Writer

Sprouting is becoming a popular nutritional step in many homes now. I've read about it in gardening books and heard rumor of it in blogs.  The news intrigued me.  I decided to try it because really, it couldn't be that difficult.  And boy was I ever...RIGHT!  It's not challenging at all! I was thrilled because I've thought that very same thing about numerous other "kitchen experiments" and been sorely disappointed. But not this time.

I didn't even lose a lot of money or make a big mess during my trial. I call that a super-success!  Now that's not to say my experience was a perfect one, because there are a few mistakes that can be (& were) made along the way, so I'll be sure to share my learning with you.

Before I tell you how to sprout your grains (I used wheat berries because I had them on hand), I want to try to explain the why to sprout your grains.  (Just remember I'm new to all of this, so if I use a vocabulary word out of context and you know better, just cringe a little and read on - I apologize in advance.)

Why should we sprout grains?

Vitamins, Minerals & Protein. Sprouting grains and beans makes them better for you. Advocates of sprouting claim it increases the vitamin content of Vitamin C, folic acid, niacin and riboflavin by as many as one hundred times when compared to unsprouted wheat.  Lloyd Rooney, a professor of soil and crop sciences at Texas A&M University in College Station, says that sprouted grain breads may also be higher in protein because of the sprouting process.

Nutrition. Enzymes introduced during the sprouting process break down or neutralize phytic acid.  This "breaking-down process",  according to Margie King, a Philadelphia Nutrition Examiner, allows the consumer's body to absorb the minerals zinc, calcium, copper, iron and magnesium found within the grains.  Without this phytic acid active in the grain, your body can take advantage of these nutrients, thereby making the grain itself better for you. It has to do with amino acids and protein bonds and such, but before we get too complicated, let's move on.

Health. If you are eating a raw diet, sprouting adds extra enzymes to your menu.  When you choose not to heat your sprouts, enzymes are stable and will remain in your sprout for addition health benefits. People who have a sensitivity to wheat (NOT to be confused with gluten intolerance or celiac disease) may be helped by the presence of these enzymes.  They may find that their bodies are more able to break down wheat in this form with thanks to the natural enzymes activated through the sprouting process.

Sugar & Preservatives (or the lack thereof). For diabetics or those just wanting to keep their sugar levels on an even keel, sprouted grain breads have a lower glycemic index than whole wheat breads.  Additionally, most of these "living breads" (they are so named because the grains or seeds have been awakened from hibernation by the soaking process) contain no preservatives.  For this reason, if you look for them in stores, you should likely check the refrigerated section.

Taste and texture. Sprouted grains have a unique earthy or nutty taste and texture when added to your favorite foods or baking recipes.

How I sprouted my wheat berries:

1. In a mason jar, pour 1/2 cup wheat berries (I used hard red) and 2 cups lukewarm water.
2. Cover top of jar with mesh (I used cheese cloth and a rubber band to secure it).
3. Let sit in dark location for 12 hours.
4. Drain. Add more water. Slosh around gently. Drain. Repeat.
5. Set jar on it's side or mesh side down at a 45° angle so any excess water can drain out.
6. Let sit in dark location for 36 - 48 hours. Rinse and drain (as in step #4) grains every morning and evening (approximately every 12 hours).
7. When white sprouts are approximately 1/8" long, they are officially sprouted!

Things To Do with a Sprouted Wheat Berry

• Dehydrate and mill it into "sprouted" flour for baking (or anywhere you would use "regular" flour)
• Add the sprouts to your favorite cereal, sandwich, yogurt or salad
• Add (chopped or whole) to baked goods like muffins and cookies or pancakes and waffles
• "Hide" in casseroles, meatloaves or pasta sauces
• Plant them in well drained (preferably organic) soil to grow wheat grass for juicing or just for fun!

Hints for successful sprouting:

(aka "things I may or may not have done correctly while sprouting")

1. Keep them covered, but make sure your sprouts get plenty or air circulation so they don't rot or mold.
2. Rinse your sprouts more often in dry conditions.
3. Place your jar in a dark location so they don't begin photosynthesis.
4. Don't mistake the 1 to 3 white "legs" that emerge just after soaking for a sprout.
5. Keep them wet but not in standing water (with the exception of the initial soak, of course).
6. Keep them at a comfortable room temperature (around 70ºF).
7. Don't be alarmed when your soak water gets a little cloudy - this is normal and it will be drained off.
8. Get your children involved - they'll LOVE the process!

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"When I eventually understood the nutritional myths that had me snookered and miserable, the biggest headline was that REAL FATS ARE GOOD- even the maligned saturated fats and its corollary, INDUSTRIAL FATS ARE BAD. It's not complicated. Eat real fats and avoid industrial ones."  Nina Planck, Real Food for Mother and Baby.

I couldn't possibly allow "Traditional Foods" month to come to a close later this week without addressing the issue of which fats are traditional and which are the modern, industrial fats to be avoided. I love this simple quote from Nina Planck, which sums up my own position on the topic well.

Fats are a tough subject, with so much controversial information and conflicting advice out there. I've dug through the research as much as was reasonable for a busy mom and wife, and what I present to you here is a compilation of the kinds of questions that I am most frequently asked when it comes to the fats that we should eat for good health, and my own answers, as thoroughly as I can give them for the purpose of this post.

Which fats are traditional?

• Coconut oil
• Butter or ghee (particularly high vitamin, from grass-fed cows)
• Extra virgin olive oil
• Palm oil or shortening
• Rendered animal fats like tallow and lard (preferably from pastured animals)
• Small amounts of cold-pressed oils such as sesame or flax

Which fats should we avoid?

• Margarine or other non-butter spreads or sprays (yuck!)
• Processed vegetable oils (pretty much any of them in the supermarket aisle- canola, soy, sunflower, safflower, corn, as well as non-virgin olive oil)
• Edible oil products (Cool Whip, International Foods coffee flavorings, etc.)
• Trans fats or hydrogenated fats or partially-hydrogenated fats (primarily found in highly processed, packaged foods and fast food)

Image by Steve Snodgrass

Aren't saturated fats the enemy?

No, in fact they're absolutely necessary for a whole host of bodily functions.

• Saturated fats are crucial for cell membrane structure and integrity.
• They are a valuable source of fat soluble vitamins, such as A, D, and K, which are deficient in most North American diets, and these vitamins are necessary for hormone regulation, reproduction, immunity, bone health and much more.
• Strong bone development requires saturated fats, which regulate calcium levels.
• Saturated fat makes cells more resistant to oxidative damage.
• As well, saturated fats are far more stable at high temperatures than other fats, so they are unlikely to become oxidized and turn into cell-damaging free radicals (as polyunsaturated vegetables oils frequently do).
• More than half of the brain consists of saturated fat and cholesterol, and these fats also comprise a large part of the myelin sheath that surrounds nerve fibers and ensures proper message relaying between the brain and nervous system.
• Saturated fats contain fatty acids such as lauric acid, myristic acid and caprylic acid, which are antifungal, antimicrobial and antiviral, and all contribute towards a stronger immune system.
• Saturated fats are actually GOOD for hearth health, and lower a substance called Lp(a), while increasing good cholesterol (HDL).

There are more, but I'll allowed you to check out the sources I've linked to if you're interested.

Sources- one, two, three, four, five.

What about heart disease and high cholesterol levels?

The implication of saturated fats in the raising rates of heart disease began in the 1950's when researcher Ancel Keys proposed the "lipid hypothesis", a flawed study trying to demonstrate a direct relationship between the amount of saturated fat and cholesterol in the diet, and the resulting incidence of coronary heart disease. There is so much research to support the opposite of Keys' claims, here are just a couple quotes of the many I could have chosen from:

The question hinges on whether saturated fat raises cholesterol and causes heart disease. One way or the other this trial is a test of that hypothesis. It’s arguably the best such trial ever done and the most rigorous. To me that’s always been the story. If saturated fat is bad for us, then these trials should demonstrate it. They imply the opposite. (source- a NY Times article discussing the results of a study from the New England Journal of Medicine)

Another one:

"The more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum [blood] cholesterol….we found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active." The study did show that those who weighed more and had abnormally high blood cholesterol levels were slightly more at risk for future heart disease, but weight gain and cholesterol levels had an inverse correlation with fat and cholesterol intake in the diet. (source- Nourishing Traditions, pg.5) {My note- the ironic thing about this study, the Framingham Heart Study, is that it is often used to prove the lipid hypothesis, even though it does the exact opposite!}

Not to mention the fact that numerous traditional diets have been studied (African Masai, Eskimo, Mediterranean, French, Japanese, to name a few) where saturated fat is consumed in abundance, and yet these cultures display rates of heart disease or heart attack as well as cholesterol levels that are significantly lower than in western countries like the USA and Canada. Additionally, heart disease rates in North America began to rise around the same time that consumption of traditional fats (such as butter and lard) began to decline, and industrial fat consumption (such as margarine and refined vegetable oils) began to rise dramatically. Is there a correlation between those two occurrences? Personally, I think there is.

Image by puuikibeach

Doesn't eating too much fat make you fat?

This is such a lie of our culture. Eating fat doesn't make you fat.

Eating a whole ton of carbs (especially refined ones) and sugar (yes, even too many natural sweeteners and fruit juices)- now that is a recipe for gaining weight. Out of control portions makes it worse. Add to that our apathetic, couch-potato tendencies and that's what is causing obesity in North America. Not saturated fats.

When I first started eating better and consuming more traditional fats, along with decreasing my sugar and refined grain intake, I lost weight. Easily. It just fell off, about 20 lbs of it. I currently eat plenty of fat, as much I feel like eating (no, I don't gorge on spoonfuls of butter or cream, but I do genuinely allow myself to eat it freely, without guilt, and to taste). My fat consumption does not make my weight fluctuate. So what does make it fluctuate? When I get less active, when I eat too many "easy" foods high in carbs, when I allow my sweet intake to go less checked than usual.

Other reads of interest on this topic: Fats to Eat, Fats to Avoid (Or Why I Eat Butter), How to Lose Weight Fast With Coconut Oil, The Fat That Can Make You Thin, Lowfat Diets, and especially the book Eat Fat, Lose Fat by Dr. Mary Enig and Sally Fallon.

What about oils like peanut, sesame, grapeseed and walnut?

If you can find them cold-pressed or unrefined, then from what I understand, these types of oils can play a limited role in the diet. When processed at higher temperatures, they are too fragile and quickly burn because of their low smoke points, and they will break down, oxidize and can create free radicals.

One of the things that we also need to take into account is the balance between omega-3 and omega-6 fatty acids. We should ideally consume these two fatty acids somewhere between a 1:1 and a 4:1 omega-6 to omega-3 ratio. Yet, average North Americans consume ratios of anywhere from 8:1 to 25:1!

You will find the highest percentage of omega-6 in the polyunsaturated vegetable oils (safflower, sunflower, corn, and yes, sesame, grapeseed, peanut, etc.). Oils like walnut and flaxseed lean more towards the omega-3 end. Our goal should be to decrease omega-6 and increase omega-3 consumption.

It's not that you want to avoid consuming omega-6 fatty acids, because they are just as necessary as omega-3, hence the term "essential fatty acids". The issue is that you probably already get plenty (if not too much) omega-6 without even trying, while most of us struggle to up our omega-3 intake to balance out the ratio unless we're very purposeful about it. Being aware to keep your omega-6  intake on the lower end (especially by keeping vegetable oil use very moderate), and consciously boosting your omega-3 intake (particularly by eating fish and fish oils, including cod liver oil, free-range eggs, and grass-fed beef) will help to ensure that your ratio is a healthy one.

Image by Siona Watson

Which fats for which purpose?

:: For pan frying/grilling/roasting: Butter, coconut oil, tallow or lard (any animal fats). I would also include extra-virgin olive oil in this list, but when it comes to really high-temperature sautéing, I would use something different.

:: For deep-frying: Animal fats only. These are the most stable fats that you can use at such high temperatures. We usually use beef tallow, but lard works as well. It tastes amazing. Wow.

:: For baking: Coconut oil and butter are idea. Palm shortening is another option, and lard is supposed to be great for flaky crusts. I personally like to use a mix of coconut oil and butter, though it depends on what I'm making (for pie crusts and the like, only butter will do).

Apparently you can also use olive oil (if you like the taste of it in baking, which I don't really). Katie from Kitchen Stewardship helped me out on this topic (which she has researched more than I have) by emailing me this: "You know how info on nutrition is...never 100% certain of anything! But in everything I've read, yes, EVOO should be fine in baking. I actually put a small dish of straight evoo in the oven at 400 or so once, and after 20 minutes, it wasn't anywhere near the 375 smoke point." I've linked to her series on fat below, which includes several different posts on olive oil in particular.

:: For dressings/marinades/mayonnaise (cold-use): Extra virgin olive oil and unrefined vegetable oils in moderation (flax, sesame, walnut).

Want to research it more yourself?

• Good Fat, Bad Fat: A Video Tutorial @ Food Renegade (this is an excellent video- about 18 minutes, but very helpful for those just beginning to learn about traditional fats)
• Fat Full Fall @ Kitchen Stewardship (There are a ton of different posts exploring the merits of the different types of traditional and conventional fats, how to use them properly and more)
• Huge but Easy Steps Towards a Nourishing Diet: Eat Traditional Fats, Part 1 and Part 2 @ Nourishing Days
• Know Your Fats Introduction @ Weston A. Price Foundation (the general guidelines giving by WAPF for fat consumption)
• The 20 Health Benefits of Real Butter
• How to Render Tallow or Lard (and why the science is in favor of animal fats)
• 7 Reasons to Eat More Saturated Fat
• A New Look at Coconut Oil (long, but detailed if you really want to understand more about this amazing oil)
• Cholesterol Lowering and Low-Fat Diets for Children- very important! This discusses why children should never be fed a low-fat, low-cholesterol diet!
• The Great Con-Ola (an argument against the use of canola oil)
• My Favorite Butter Sources (and choosing high quality butter) @ The Nourishing Gourmet
• Anti-Inflammatory Diet: How to Balance Omega-3 and Omega-6 Fatty Acids
• The World of Oils, Part 1 and Part 2 @ Passionate Homemaking (Lindsay delves more into the specifics of each oil, including buying and storage tips)

Where to buy good fats

I'll discuss some of my favorite "real food" sources in a few weeks, as we get into the topic of frugality in May. For now, here are a few reputable places to buy traditional fats:

Tropical Traditions (coconut oil, palm oil and shortening, olive oil, sesame)- buy in bulk, watch for their weekly sales and use that as your time to buy (and Mondays they often put out 10% or free shipping coupons). If you select "Referred by a friend" use the code 6019440 at checkout, you can also get a free copy of their book on coconut oil.

Mountain Rose Herbs (coconut oil, olive oil)

Amazon (olive oil, coconut oil, palm oil- I even saw a bit of butter and ghee)

Wilderness Family Naturals (coconut, palm, olive, sesame, and mayonnaise made from good fats)

Which fats does your family eat the most? Any other testimonials from those who have switched over to traditional fats?

Disclaimer: I am not a certified medical professional of any kind and am not qualified to give you medical advice, to diagnose any illness or prescribe treatment. My goal is to help to educate and inspire you to take responsibility for your own family's health and make informed choices of your own, not to consult you on medical treatment.

Top image by rainvt

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Written by Beth Corcoran, Contributing Writer

Buying meat at the store can be quite confusing.  On top of having to choose a proper cut of meat to suit your needs, there are many grade labels that may add to the confusion: organic, prime, choice, select, etc.  However, there is one term I would like to highly encourage you to pay attention to when buying meat: grass-fed.

What is Grass-Fed Meat?

Grass-fed meat is actually a traditional food, and it is exactly what it sounds like.  It is the meat from an animal that has been fed grass.  This term is used especially when describing beef.  (While I will be focusing on describing beef, please note that in essence, these descriptions can apply to other meat sources as well.)  Now, you may be wondering why there needs to be this distinction since we’ve been taught from childhood that cows eat grass.

What a Modern Cow Eats

Despite what you were taught in kindergarten, most cattle do not graze happily on green pastures.  The reality is that with modern “farming” practices and the desire to produce large quantities of meat quickly and cheaply with the highest profit, some major changes have occurred in the average cow’s diet—much to the detriment of the health of the cow and you!

Let me walk you through the average life of that piece of meat you see at the grocery store.

When a calf is born, it spends its early days nursing on pastures with its mother.  Once it is weaned, it is usually penned and fed hay and grains.

But when a meat cow is old enough, it is ready to be taken to the feedlot.  You know those places—you can smell them from miles away!  At the feedlot, hundreds or thousands of heads of cattle are pushed together into small living quarters to spend their rest of their living in squalor, eating grain and slop.

Because God created a cow’s rumen to handle grass but not the grains and corn that it is fed, infection and bloat usually sets in.  The goal of the feedlot is to fatten the cow as quickly as possible before infection sets in and the cow dies.  Because of this, cows are fed a cocktail of growth hormones and antibiotics until they are finally sent to slaughter.

The Grass-Fed Cow

Early life for the grass-fed cow is similar to the modern cow.  It spends its days with its mother, nursing and wandering about the grass.

As the cow matures, however, it still has access to forage in the grass as it pleases.  A grass-fed cow is never sent to be fattened at the feed-lot.  It just keeps on eating grass and bugs until it is ready to be slaughtered.

Because a grass-fed cow has never been rapidly fattened, the result is a much leaner cow.  And because it has not had to live in very cramped quarters with other cows, it has not been pumped with antibiotics.

You may be wondering why grass-fed meat seems so much more expensive than conventional meats.  That is because it takes so much longer to fatten a grass-fed cow, and the result is a cow that produces less meat at slaughter.

Photo credit: creight0n

Average Grocery Store Meat

The rapid fattening of the cows at the feedlot results in a meat that is highly marbled with fat.  Ironically, meat with more marbling is generally considered higher quality by our culture, and is thus more expensive.

The resulting meat is also high in saturated fats, as well as growth hormones that can wreak havoc on our endocrine systems. Much heart disease is thought to be caused by these unnaturally fatten cows and their hormones.

(Note: I’m sure a lot of you are also concerned about the treatment of these animals.  I am as well.  While writing this, I have chosen to focus on the actual meat though, since discussing animal treatment is a completely different subject to be saved for another day.)

Grass Fed Meat

On the flip side, there are many benefits to eating grass-fed meats.  Here are just a few:

• The meat is “clean” and not full of hormones or antibiotics.
• Grass fed meat is much leaner—even leaner than most chicken.
• The little fat that is on the meat is full of beneficial Omega 3 fatty acids.
• The meat is less likely to carry diseases such as E. coli or mad cow disease.

How to Cook the Meat

Finding grass-fed meats is pretty easy.  It seems that you can find at least one grass-fed option at the grocery store, and at the health food stores you may find many more options.  My family loves to eat grass-fed beef, but since we live in the heart of Oklahoma, we also eat a lot of grass-fed buffalo that is readily available at the stores here.

While buying grass-fed meats may be simple, cooking it may not be. Actually, cooking grass-fed meats is easy, but finding quality recipes that instruct on how to handle the unique leanness of the meat are quite rare.  Afterall, most mainstream recipe books teach us to value the extra fat in the meats, and also reflect the desire to cook as quickly as possible.  But with lean meat, there just can be no shortcuts. Cooking slowly on lower heat is the key to keeping the meat juicy.

I learned this the hard way.  After I read through Nourishing Traditions a few years ago, I was eager to start buying grass-fed meats.  I came home and cooked it, and much to my dismay, the result was much like chewing on gum.  We had to keep chewing, chewing chewing….

Nourishing Traditions has many recipes for handling the grass-fed meats properly.  There are also many grass-fed cookbooks out there to help with proper cooking techniques.

Recommendations

If you would like to know more about the whole process of how cows are raised and the difference between feedlot and grass-fed cattle, I have a couple of recommendations.

The hands-down best resource I’ve found is the book The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan.  I will start by saying that I definitely do not agree with everything in his book.  However, it provides an extremely thorough look into the meat industry.  I will just say that my eating will never be the same after having read that book!

Also, I already said this, but Nourishing Traditions by Sally Fallon is a wonderful handbook for preparing meats properly.

Related Posts

How to Find Local Sources of Meat

Making the Best of the Regular Grocery Store: Eggs, Meat and Poultry

Help Me Out: Grass-Fed Steaks {This was a cry for help that I (Stephanie) put out a couple of years ago. I completely agree with Beth about learning to cook grass-fed meat differently, and I was really struggling with tough, inedible steaks. There are a lot of helpful readers comments. I have since learned that marinating (esp. with something acidic to begin to pre-digest the meat, like raw apple cider vinegar or buttermilk) helps a LOT}

Do you eat grass-fed meats?  Do you have any resources to share?

Top photo credit: Dieter van Baarle

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Written by Kate Tietje, Contributing Writer

A couple years ago when someone first told me about WAP (Weston A. Price), I joined an online group.  People there kept talking about kombucha.  It sounded weird!  I had no idea what it was, or why anyone would want to drink it.  They kept talking about it as this special, prized drink that they wanted their children to have, and debating its merits. It wasn't until almost a year ago (quite awhile after I first heard of it!) that I really tried it -- and liked it.

Today I brew about 6 gallons of the stuff every two weeks. Yes, we go through that much, and could honestly go through a lot more, if I had the jars to do it.  But what is it?  And why do you want to drink it?

Basics on Kombucha

Kombucha is actually a traditional, femented Chinese tea. Its exact origins are actually unknown, although there are various theories on where it came from and how.  There's one story about how a man was really trying to make a type of vinegar, but some sort of "contamination" got in, and it grew this tough, beige-colored "mushroom" on top.  But he loved the resulting drink so much that he continued to brew it, and spread it around.

Today, kombucha has regained popularity among many, including celebrities (there was a bit of a scandal last summer involving Lindsey Lohan, who apparently drinks it and loves it, which resulted in several commercial brands being pulled from store shelves temporarily).  It is a dairy-free probiotic drink.  It has a sweet-and-sour taste to it, owing to the fact that it is slightly "vinegar-ish."  It is reputed to contain lots of B vitamins and enzymes; and be able to cleanse the liver; repopulate the gut with good bacteria; improve skin, hair, and nails; improve digestion; and much more.

In our personal experience, we feel much better when we drink it on a regular basis.  It's usually naturally carbonated, so it makes a great low-sugar replacement for soda. It's a great method of hydration too.  It does take some getting used to for some (others like it immediately), and homemade is very different from store-bought.  Home brewers can adjust the taste to their liking in a variety of different ways.  As I said...we've been brewing for about a year and we love it!  Except my daughter...she doesn't like anything that has bubbles in it.  My son, however, loves it!

The Alcohol Conundrum

There is a small question about whether or not kombucha contains alcohol, since it is a fermented product (and many go through a second ferment with some fruit juice that's done in sealed jars, when it can produce some alcohol), but most estimates put the potential alcohol level at less than 0.5%. We don't drink, but I have no qualms about consuming kombucha, even in large quantities (I've had up to 40 oz. in a day before) or giving it to my small children.  You may feel as if you are drinking alcohol when you first consume it (warm, happy, buzz-type feeling; but this is caused by the probiotics and enzymes, not alcohol), but every source I've found says it is not an alcoholic beverage.

Please be aware this is a small concern with almost any type of fermented food (not just kombucha), since the fermentation does naturally produce a very small amount of alcohol.  Trace amounts only.

Image by zeevveez

Brewing Kombucha

While there are several brands at the store to choose from (my favorite happens to be G.T. Dave's, the largest), it's expensive.  A 16-oz. bottle typically runs around $4. Obviously if each person in your home is drinking at least 1 bottle a day, that can add up fast.  Who can afford it?!

However, home brewing is very cheap.  A gallon costs me around $0.30 (for plain) or $0.95 (for grape, our favorite). Even with a flavor we're still talking 7 16-oz. bottles for less than $1!  That's a week's worth for each person -- completely affordable.  Even on my newly restricted budget!

To brew, you will need:

• 1 gallon-size glass jar
• 2 quart-sized bags of black tea (or 8 individual sized bags)
• 1 gallon of filtered water
• 1 cup of white sugar (it gets eaten in the fermentation so it doesn't matter here)
• 1 SCOBY (Symbiotic Culture Of Bacteria and Yeast) with at least 1/2 c. prepared kombucha
• A tea towel or other cover and a rubber band

**Stephanie's note: Several of you have asked me where you can get a SCOBY to begin making your own kombucha. One fantastic place that I know of to buy kombucha starter (and many other starter cultures) is Cultures for Health. They sell the starter for $12 and a starter kit for only $16. Another option is craigslist. You can often find someone local to you who is willing to give away or sell their extra SCOBYs. As well, I've also heard that you can make your own SCOBY (though I haven't tried that myself yet). A reader left this link to a tutorial on how to do so.

Okay, this is easy!  I'll outline the procedure very basically here, but you can click through to see a photo tutorial here.

1. Boil some of the water.  Add the tea bags and steep five minutes; remove.
2. Stir the sugar into the hot water.
3. Pour the strong tea into the gallon-sized glass jar and add the rest of the water, filling not quite to the top.
4. Add the prepared (plain) kombucha to the jar (more is better; 1/2 c. is the minimum), then fill up to the top with water
5. Add the SCOBY
6. Cover with a towel or other "breathable" item and secure with a rubberband.  Keeps the flies out, lets air in.
7. Let it sit for 5 - 16 days (average is 7 - 9), then bottle.
8. If using flavor, add about 2 oz. (1/4 c.) per quart of kombucha, and let it sit 2 - 3 days longer.
9. Place finished kombucha in the fridge; enjoy when chilled!

Not too hard, right?

I should note -- when we first started brewing, we tried 11 days (this was still in the winter/early spring, so it was cold and dry) and it was too long.  7 or 8 was just about right.  In the summer as we got better at brewing and more used to the kombucha, we brewed usually 11 - 12 days, with an additional 2 days on the counter (bottled).  This winter, we needed 16 - 18 days initially and 4 in the second ferment!  It varies entirely depending on the container you use (a larger surface area brews faster and is more carbonated than a tall, skinny jar with less surface area), the temperature and humidity levels, and even the age of your SCOBY.  Don't let that scare you, though.  Your first few batches will be drinkable but not perfect, and you'll learn how you like it as you go along!

If you're new to this, check out the Kombucha FAQ and Kombucha Brewing Tips and Hints to learn even more about it!

Do you drink kombucha?  What's your favorite way?

Top image by @joebard

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