Thursday, October 16, 2008

Super Foods and You

Before taking vitamins or supplements, I suggest adding super foods to the diet. I do not even take a daily multi-vitamin (including a prenatal when pregnant). Isolated vitamins and minerals create imbalances in the body, whereas whole foods provide nutrients in dosages and combinations that are synergistic; the way nature intended it to be. Here is a list of super foods that compliment a healthy lifestyle (all this information can be found on the Weston A. Price Foundation website and in Nourishing Traditions by Sally Fallon and Mary Enig).

Azomite mineral powder: Naturally high in minerals and clay compounds (another good alternatives is dolomite powder, which is what I use). It is an excellent source of silica, calcium, magnesium, and an array of trace minerals. The clay compounds have incredible detoxifying properties. I make an electrolyte replacement drink by mixing one teaspoon of dolomite with 4 ounces of organic raw apple juice, 12 ounces filtered water, and a pinch of Celtic grey sea salt.

Acerola powder: This is a berry that contains vitamin C and its cofactors, including a variety of bioflavonoids and rutin, which help with the absorption of ascorbic acid.

Bee pollen: Research has shows that it can successfully treat ailments such as allergies, asthma, menstrual problems, anemia, low energy, arthritis, and many other conditions. It contains 22 amino acids, 27 minerals and many vitamins, hormones, and fatty acids. If that isn't enough, it contains a plethora of enzymes and coenzymes (more than 5000).

Spirulina: High in protein, carotenoids, and minerals. It is the easiest of all algaes (like chlorella and blue-green) to digest and absorb. It treats a variety of health problems.

Note: I make a Good Morning Shake for my kids and I, with our breakfast meal, using acerola, bee pollen, and spirulina. I then add a banana, home made plain yogurt, raw honey, raw milk, and pure vanilla extract (to taste) in a blender and mix it up. It's delicious!

High vitamin butter: Deep yellow butter from cows grazing on rapidly growing green grass. This supplies vitamins A, D, and K.

Cod liver oil: Provides omega fatty acids and vitamins A and D. It is rich in EPA (an Omega-3) which promotes proper function of brain and nervous system. I like the liquid form with a little lemon juice added to keep it from coming back up (burping) and it cuts the taste. Then, I chase it with water (my kids take it every morning as well).

Evening Primrose oil or Borage oil: These contain gamma-linolenic acid (GLA) which is an omega-6 fatty acid. GLA-rich oils are used to treat cancer, PMS, breast disease, colitis, I.B.S. (Irritable Bowl Syndrome), and cystic fibrosis. Also, they have been shown to increase liver function and mental acuity.

Kelp: Provides minerals such as iodine and other trace minerals that are lacking our depleted soils. Just don't overdo the kelp, while a little iodine improves thyroid output, too much can actually cause thyroid problems.

I find all these super foods at my nutrition store and they are usually pretty easy to find. If you can't find them near you, however, online services are now inexpensive and simple to use. Here's to your health!

Time Saving Tips


I was asked, by friends, how to make home made chicken stock without having to set aside 6 to 8 hours. Personally, I put the stock on the lowest setting possible overnight. In the morning, I remove the carcass and strain the stock into Mason jars. However, I have an electric stove and feel comfortable leaving it on at night, but you might not want to do this if you have a gas stove. Using a crock pot is another great alternative. Also, feel free to make variations to the recipe such as, if you don't have a whole chicken on hand, use chicken pieces instead or use what vegetables you have in the refrigerator (kale, leeks, turnips, etc). Enjoy!

Tuesday, October 14, 2008

Homemade Chicken Stock

Homemade chicken stock is loaded with usable minerals (meaning the body can easily absorb them) such as calcium, magnesium, phosphorus, and trace minerals. It also contains glucosamine and chondroitin sulfates! In addition, homemade broth, unlike the store-bought versions, contains rich amounts of gelatin. Gelatin research has shown its usefulness in the treatment of digestive diseases as well as muscle diseases, diabetes, and various infectious diseases. My kids and I love to sip warmed stock (adding Celtic Grey sea salt) with our breakfast meal!

Recipe (from the book Nourishing Traditions by Sally Fallon and Mary G. Enig, PhD):

1 whole, free-range chicken
4 quarts cold, filtered water
2 tablespoons vinegar (preferably raw apple cider)
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley

Cut off wings and remove neck, fat glands and the gizzards from the cavity of the chicken. Cut neck and wings into several pieces. Place chicken in a large stainless steel pot with water, vinegar, and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover, and simmer for 6 to 8 hours. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove chicken with a slotted spoon, let cool, and remove meat from the carcass. Reserve for use in salads, soups, or sandwiches. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in Mason jars in your refrigerator.

Holistic Approach to Healing

I have been working for a holistic nutritional company, on and off now, for seven years. I talk with people from all walks of life with a wide array of ailments. Before beginning any kind of supplemental program, I begin by outlining the basic steps of a holistic approach to healing themselves. There are six steps, taken from an article on The Weston A. Price Foundation website, called Rethinking Reproductive Health by Katie Singer:

Step 1: Do nothing. Take this time to pray, meditate, and rest. It is important to let go of the busy world around you, at this point, and take a little time to get in tune with your self.

Step 2: Collect information. Keep a journal during this period. Talk to friends, read books, and search for answers on your own. Be precise in your record taking. Track moods, feelings (both physical and emotional), and daily activities.

Step 3: Nourish and tonify. Eat well. Eliminate foods that are refined, laden with sugar, loaded with rancid trans fatty acids, and devoid of nutrients. Don't be fooled into labels that claim "All Natural" or that are disguised as health foods. Take some time to prepare your own meals, especially homemade chicken stock, bone broth, and tonics. I recommend everyone include super foods as well. Cod liver oil, coconut oil, acerola, spirulina, etc. These are nutrient-rich foods that have incredible healing properties. Be sure to add exercise in this step. Take a daily walk, join a group class for added support, and incorporate resistance training to your program.

Step 4: Sedate and stimulate. This is the part where supplements begin to enter the program. If your problem is still persisting, try homeopathic remedies first. Other good options are chiropractic medicine, massage, or herbal tinctures. Don't make the mistake of overloading on these, though. Introduce one at a time and slowly. Continue to write down your observations of mood and well-being. Stick with what works for you and get rid of what doesn't.

Step 5: Use supplements. Standardized herbs and good-quality vitamin and mineral supplements should be used first. Then, the use of over-the-counter drugs or even prescription drugs. Be aware, and record, any known side effects. Consider making a list of pros and cons to see whether the supplement would be right for you.

Step 6: Break and enter. Surgery, shots, diagnostic tests, and other conventional approaches can be used as a last resort. I caution to use these only when all other resources have been exhausted. Most people find they don't need to take this last step at all.

In today's society, life revolves around the "quick fix". Many people want to know what they can do today to reverse a lifetime of abuse. Don't make that mistake. Conventional medicine typically consists of putting a band aid on the problem without actually fixing anything. Many times the problem gets worse, leading to increases in dosage, or other problems arise simply from the side effects of the drugs. If you follow the steps of healing, I think you will find out more about yourself than you ever imagined possible and...that nature is much smarter than we are.

(Singer cites these two references for the Six Steps of Healing:)
1. Weed, S. (1985) Wise woman herbal for the childbearing year. Ash Tree Publishing.

2. Weed, S. (2002) The new menopausal years the wise woman way: Alternative approaches for women 30-90. Ash Tree Publishing.