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  • Home
    • About Me >
      • My Story
      • My Training
      • Testimonials
  • Blog
  • Healing
    • Private Consults
    • Group Programs and Workshops >
      • 7-Day Gut Reboot!
      • SmartStart
      • Guts to Heal
    • Gift Certificates
    • Access to Supplements
  • Fermenting
    • Fermented Foodies!
    • Home Visits
  • Retreats
  • Resources
    • Guides
    • Beat the Bloat NOW
    • Delicious Broth Recipes!
    • Links
  • Contact

Digestive Aid Kraut

17/7/2020

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One of the best remedies for digestive problems of all kinds is a simple food that most of us know:  SAUERKRAUT.

​But 
I'm not talking about the stuff you buy on the shelf in your grocery store. 

​
It needs to be a raw and fermented variety that you make at home, or find in the refrigerated section at your grocery or health food store. 
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KRAUT, IBS AND ME
As a teen and young adult, I suffered with many symptoms of IBS. I changed (and restricted) my diet (and life) for years with some relief... until I made my first batch of kraut.

I had no idea it could taste so good, and so I ate it everyday - on just about everything. It wasn't my intention to consume it this way, I was just following my gut.

After about a month, I realized that I no longer had any problems with bloating, my skin was glowing and many of my other digestive issues were gone! I hadn't changed anything else in my diet and so I knew it was due to the kraut!

When I introduced it to my clients, and they started getting the same results - eureka! It seemd that a simple effective gut food medicine had been found! (This was back in 2012 before it hit main stream media). 

Even for my clients who cannot tolerate lactic acid ferments, we have started with just a teaspoon or less of sauerkraut juice and worked our way up, and the results have always been great.
WHY KRAUT?
Sauerkraut is a powerful gut aid for many reasons! Any time we ferment a food, it potentiates the natural benefits of that food and cabbage happens to be:​​
  • high in vitamins C and K, sulphoraphane, indole-3-carbinal and isothiocyanates that aid detoxification and fight cancer,
  • an excellent source of glutamine, fuel for healing the intestingal lining,
  • a prebiotic food that fuels and nourishes our permanent gut bacteria,
  • ​a probiotic to boost diversity and quantity of the transient bacteria working in our gut.​
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So sauerkraut is a potent aid of digestion, detoxification and is extremely nutritious! In addition, the ingredients are affordable,  and it is simple to make. What could be better?!​​
GET WILD and MAKE YOUR OWN DIGESTIVE AID KRAUT
So you can eat some real sauerkraut plain,.. or give this recipe a try to really boost your digestion.

It also contains a few of the gut-helping wild weeds gentian, juniper berries and dandelion root plus citris, pepper and ginger.

Use the video link if you need a "how-to" video to get you started. Then head outdoors, collect your wild weeds (see previous posts) and give this a whirl.

PS. It's okay if you can't add all of the last six ingredients. Aim for as many as you can and try it out.

Let me know how it changes your digestive issues! I can't wait to hear all about it...
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Wild Weeds for Bloating

17/7/2020

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You already know that Nature is good for the body, mind and soul... 

...but did you know it also helps digestion?

That's because spending time outdoors shifts our hyper-activated nervous systems out of fight-and-flight and back to rest-and-digest. 

Many people don't realize this is the first step in resolving digestive problems!
That is why July is all about getting outside - not only for the fresh air and peace of mind - but to find and collect (free) wild weeds that aid digestion!

Last week, I mentioned how wild rose and red clover help support and soothe the gut-brain connection. Now let's look at two local weeds can help the stomach with gas and bloating!
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Juniper Berry – Juniper communis or Juniper horizontalis

This is Nature’s version of a digestive enzyme pill!

It is good for stimulating the appetite, soothing stomach cramps and eliminating gas. Try chewing one or two before a meal to aid digestion of difficult foods, or when you have that "too full" bloat after a meal.

You can also dry juniper berries and use them ground up as a seasoning on wild meat and fish (like pepper); and they are awesome for boosting fermentation! I have used them to make gulten-free sourdough starters, and I add them to my krauts for both flavour and a natural probiotic kick!

Learn where to find creeping juniper and how to identify it here.
Wild Mint - Mentha arvensis  

Mint’s digestive properties are well-known. The leaves ease indigestion, gas, heartburn (though not reflux!) and ulcers. Mint tea is best taken prior to a meal or a few hours after, so as not to dilute the digestive secretions needed for digestion.

Mint is also helpful for freshening your perspective and clearing a tired mind! I like to use 1-2 drops of mint essential oil in my one liter water bottle to aid digestion and boost my energy.

Learn where to find it and how to identify wild mint here.
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I am heading outside right now to begin foraging these wild weeds as well as collect (okay eat) some wild strawberries (bery helpful for the gut-brain). More on wild Canadian berries here.
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HOWEVER, in the meantime, check out my recipe for Digestive Aid Kraut that contains gentian, juniper berries and some other helpful wild weeds that assist digestion.

If you've never made sauerkruat before, watch my how-to video here.


Do you forage wild weeds for medicine or found ones that help your symptoms? Which ones? I'd love to hear about it!
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What if the solution is in the grass...?

17/7/2020

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What if good remedies for bloating, brain fog and indigestion were just outside your door?

And you didn’t have to spend so much on supplements or superfoods from half-way across the world?

Well, there is and you don’t!
One frequent complaint I hear from new clients is that they have too many supplements.
  • They don't know what to do with them all.
  • They don’t want to toss them out because they paid good money for them.
  • They definitely don’t want to be told they need any more!

Thus, I often look to how to supplement their supplements with wild natural foods (what a novel thought!).

And with recent global events, it does seem like the perfect time to get back to nature, find some peace of mind, and build self-sufficiency.

Here are two easy wild foods to start with. They are common throughout Canada and some parts of the USA, and they are abundant right now!
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WILD ROSE: 

​A simple tea made from rose petals or rose hips can improve digestion, nourish the good bacteria in the intestines, and stimulate the body’s production of bile.

Rose tea is also relaxing and can be an effective remedy for constipation.
RED CLOVER:

​Flower heads and a couple of their leaves can be added to salads or a tea. They 
stimulate the digestive organs, improve digestion, reduce inflammation of the bowels and help relieve gas.

​If taken at night, it will help both you and your gut bacteria to sleep by soothing the nerves!
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And I haven’t even broached the subject of MUSHROOMS yet. But soon. And July is going to be ALL about using local wild foods to nourish your gut and aid digestion. (There are so many, I can't wait to share them with you!)

So maybe try avoiding the stores this month folks... we're heading outdoors!  Get your shoes on and I'll see you in the next post!
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Gut-Healthy Camping: Foods and Tips...

1/7/2020

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Happy Canada and Independence Days this week, my friends! ​And what better topic to explore this week than gut-healthy CAMPING FOOD!
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What do you love most about camping? Fresh air? Freedom to play? Campfires? Or THE FOOD?

But if you have gut issues, standard camp food can a minefield – the smell and desire to indulge in the taste, the fun, the childhood memories can be too overpowering to say no.
Spending a camping trip uncomfortably bloated, gassy, constipated or worse… running for the outhouse, definitely puts a damper on things.

So if you are going camping or to a picnic this week, enjoy good times AND good food with some of these ideas... ​

The Food Basics

"To fail to plan, is to plan to fail".  The key to not giving into eating foods that will harm you (and they are different for everyone) is simply to plan ahead, and have quick tasty alternatives on hand. 

But let's face it, sometimes we're flying by the seat of our pants and don't have time to plan it all out (especially if you're solo parenting! So much to think about!). That's how I came up with these basics to take, because I can make great tasting, quick meals with these strategic foods:

​
Pre-Cook and Bag: It is easier to cook and clean up in your own kitchen verses in a campground, and having these foods pre-made makes it a cinch to whip up a happy gut meal in 5-10 minutes!
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The day/week before you leave for camping:
​ 
  1. Stir-fry onion, garlic, celery and carrots; 
  2. Stir-fry onions and burger (could also be tofu, beans or whatever meat you prefer);
  3. Cook a chicken, and cut it up into small pieces.​

When the food has cooled, I bag each one separately (and depending on the timeline, may freeze it) and presto! I have the makings for a variety of meals like soup, wraps, omelettes, stir-fries, sauces, etc. ​
To go with this, I often bring: 
  • gluten-free wraps,
  • eggs,
  • spinach and/or lettuce (and you know your edible wild weeds, you can collect while camping)
  • avocados,
  • my favorite spices, herbs and sauces,
  • and especially homemade curtido or kraut.
You could also pre-cook rice to bring, but I prefer prebiotic-rich root veggies to roast over the campfire.  Don't forget your coconut oil!

Treat Yourself

One thing I learned over the years is that the campfire is NOT the place to try to do without your favourites! 

While everyone else is chowing down on chips, hot dogs and pop, you MUST have an alternative at hand or you'll end up giving in and then spending the next day in agony.

So while you may not eat these on a regular basis, they are better alternatives to foods that hurt you. Choose a non-GMO, organic version of your junk food favourites to enjoy. Here are a few of my fav's:
  • Kettle Chips in Avocado Oil, or try these suggestions
  • Alter Eco Mint Dark Chocolate, or try any of these brands​​
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  • Corn-Syrup Free Marshmellows like these vegan ones
  • Grass-Fed or Wild Meat Smokies, here I love to buy Tum-Tum's 
  • GT Kombucha, if I haven't had time to make my own, I make sure I have something fun to drink when everyone else is drinking pop or beers.  When I used to drink alcohol, I also liked to bring Nude or a local brewed beer.  

Don't forget your "First Aid" kit!

​And if things don't go as planned, you'll be prepared to battle bloating, gas, diarrhea and constipation with these life savers! (And for legal reasons, I have to say: do not substitute this info for medical advice. Always discuss with your medical doctor before taking new supplements.)
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💊Digestive enzymes can help you digest foods you don't normally eat. You can also take them after eating to speed up recovery from indigestion.

🦠Probiotics are necessary to keep your inner garden happy. You could instead use milk kefir or sauerkraut. Yogurt isn't enough on its own.

🍃Two drops of essential peppermint oil in a litre of water, to sip during the day, will improve digestion and bloating.

💚 Camping food is often Magnesium and Vitamin C deficient, which will make you feel tired and possibly constipatied, so eat lots of fresh fruits or greens - or take a supplement. You can also increase your dosage to alleviate constipation.

🧴Aloe Vera juice can soothe an irritated digestive tract as well as help with regular bowel movements.
​
❗Hot Water Bottle.... a God-send when your tummy hurts. Its easy to use, even when camping, and can either keep your cold feet warm or your tummy relaxed while you sleep.

I truly hope these suggestions help you to enjoy your next camping trip! What have been your camping life savers? Please share and we can build our bag of tricks, cuz holidays should be fun!!
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    Author

    Hi, I'm Katanne - Nutritionist and Gut Health Specialist. My talent and passion is helping busy people like you to finally enjoy food and life again!! By resolving painful and annoying digestive issues,  we then have energy and enthusiam for our life and being the best version of ourself!
    ​As a busy, do-too-much, everyone-else-comes-first type of person, I learned the hard way that this kind of stress compromises both gut and health. It took ten years to perfect a healing approach that is less about food and more about how we live with our stress.... stress that impacts our digestion, and stress that we often bring on ourselves. We all need efficient and effective solutions that we can integrate into our busy lives, so let me find you some simple solutions to bring enjoyment back to your eating and living!

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It Takes Guts Nutrition
Katanne Belisle RHN​
Gut Health Specialist
Whitehorse, YT, CAN

What Clients Are Saying

 "I was plagued by a myriad of digestive and inflammatory issues and after months of discomfort I was fortunate enough to meet Katanne.  Her insight, intuition, knowledge and caring attention has made it possible for me to heal and thrive with a new understanding of the food I eat.  I am now healthier, happier and have more energy than I have had in quite some time. "  ~ Steve T. 
"Katanne gives well balanced information versed in first hand experience and research. After seeing various health professionals over the years, doing my own research, trials and tribulations, I can (say) that this is the real deal, and that what she provides people is a holistic, realistic approach to healing oneself through food"  ~ Elizabeth G.

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