Need something unique to serve at your next Christmas dinner party? 

For the next week, I'm going to share five of my own favourite recipes that I serve at this time of year. Not only are they delicious, but they get people thinking about how tasty food can also be good medicine! 

​Each recipe is packed full of immune-supporting nutrients to help keep your loved ones healthy through the party season, and lots of probiotics to nurture their "inner garden" and support good digestion during the feast! ​

This recipe makes just over a litre, and I'd recommend at least 2L for a party. Keep it tightly capped until its time to serve to maintain the fizz. ​This kombucha is also a great substitute for alcohol since its festive and interesting, and looks great in a wine glass.  Enjoy!

💗 Note to Self: I am grateful my life is full of looking after those I love  💗​

All the sun, water and soil required.

The people who grew it, harvested it, shipped it, stocked it.

The materials for the pan you cooked in or the plate you’re eating off of.​

2.    Take a Pill
If you can’t calm down, taking digestive enzymes with your meals helps break down food in your stomach and intestine, therefore reducing gas, bloating and stomach aches as a minimum.​ This is the product I recommend most often.

​2.     Good digestion depends upon a relaxed state of mind and body – our parasympathetic nervous system (PNS) needs to be engaged so our digestive organs can do their jobs secreting digestive fluids, moving food along at the right pace and keeping our gut bacteria happy.

So as you can see, if we’re constantly worried, fearful, angry and stressed – our gut is not functioning properly.​​ ​

And maybe they even stutter as they try to tell you how or what they’ve been up to (they may even seem amazed themselves) but without a doubt, they’ve been sooooo busy.

It makes me think: What keeps us sooooo busy?

Yes, we have jobs and families, projects and activities – but why does it seem like so much, all the time?

You probably know the answer: “Too much I have to do... Even more that I WANT to do!”

I think our minds can spend a lot of time in the latter while we are trying to do the former… thus that feeling of being scattered and maybe an unhappy, unsatisfied feeling too.

Not that long ago, it was standard practice to have a day off every week for physical and spiritual rest(oration). And, for most people, work days had their boundaries too – ending at a specific time, and not overflowing too often into the rest of their life via cell, text, email, etc.

But those days are gone.

So HOW DO WE TAKE CARE OF OURSELVES when life is so busy??!

What if we started by prioritizing what is most important for our well-being?

​But strangely, on the eve of my birthday, when I was feeling so much else starting to shift (I blame it all on my haircut, lol)  I looked at my glass of wine and said, "Ick...
 
I am not drinking for fun anymore, I'm drinking 'cuz I NEED to. I'm drinking to CHILL OUT. But its just makes me DULL OUT. I don't want to be dulled down anymore!"

There was a quiet voice in me to stop drinking. I chalked it up to birthday/new year drama, but somehow this was different. The decision was known and made in a second - I just wasn’t sure about how committed I’d be the next day... so I didn’t tell anyone in case I failed! ​

Have you ever give up booze or something else for a while and been surprised at what you learned? I'd love to hear about your experiences!

Have you said “bye bye” to sleeping through the night?
 
Are you feeling exhausted or “running on stress hormones” all day?
 
Well, I have been! 
Maybe you’ve heard that I’ve spent all summer creating on a new online program for Guts to Heal, and you would not believe the long hours and (too) early morning I’ve been pouring into it. Honestly, I love it, but it’s a lot of work, and worry, and sometimes I’m just too jazzed up to sleep.

You know it. That harsh, stingy, burny sensation at the back of your eyeballs. The falling backwards feeling when you close your eyes for longer than 3 seconds. That HORRIBLE sensation of wanting to fall asleep in your cozy, comfy bed... but NOW your eyes won't stay closed and your mind is racing with all. the. things. Oh, the horror!
 
Having a hard time sleeping through the night - even with all my knowledge of foods, the body, and the brain-gut connection – is obviously a challenge all humans share from time to time. So it made me what to take note and assess what I could be doing (or not doing) better.
 
So, listen up, fellow sleepyheads. I have some great tips (and an amazing recipe) for you! ​

The science of sleep is fascinating, complicated and growing
 
Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.
 
Lack of sleep affects just about everything in your body, mind and gut.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer. 

​Lack of sleep also means lack of sleep for our gut bacteria, who sleep when we do, and since our bodies make more cortisol the less we sleep, we end up with  slower metabolism, weight gain, hormone imbalance, and inflammation in the gut and body. All this impacts our moods, memory and decision-making skills! 
 
Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!) OMG – What aspect of health does sleep not affect???

Knowing this it's easy to see the three main purposes of sleep:

• To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep… and studies show, so do our good gut bacteria!!!
• To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”.
• To conserve some energy so we're not just actively “out and about” 24-hours a day, every day.

 
Do you know how much sleep adults need?  It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night.  For real!
 
Try not to skimp!
 
(Don't worry, I have you covered with a bunch of actionable tips below.)
 
Tips for better sleep

• The biggest tip is definitely to try to get yourself into a consistent sleep schedule.  Make it a priority and you're more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

 

• Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you're getting some protein every time you eat.

 

• During the day get some sunshine and exercise.  These things tell your body it's daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.

 

• Cut off your caffeine and added sugar intake after 12pm.  Whole foods like fruits and veggies are fine, it's the “added” sugar we're minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

 

• Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 - 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

 
So how many of these tips can you start implementing today? Maybe you have some other tricks you’d like to share? Post them now!!! Inquiring (sleep-deprived) minds want to know!
​

My family and I had an amazing opportunity to spend five months in Mexico this winter.

Of course, the weather is much sunnier and hotter there than we were accustomed to here in the Canadian North. We would all crave something sweet and cool in the afternoons. 

It didn't take a language degree in Spanish to see that the packaged ice cream treats from the local tiendas were full of refined sugars, hydrogenated fats and chemical additives! Five months of eating those everyday, and we wouldn't have been feeling too good.

We did have lots of milk kefir at home though so why not add calcium, magnesium, vitamin D, vitamin K and probiotics to our bodies while we enjoy a delicious treat?! Here's the recipe: 

For 12 popsicles
Ingredients

• 3.5 cups diary or coconut milk kefir
• 4-5 Tbsp of maple syrup
• 4-5 Tbsp raw honey
• 4 Tbsp cocoa powder or raw cocao
• 12 squares organic dark chocolate
• 6 squares organic dark chocolate, finely chopped
• OPTIONAL:  maca root powder, collagen or gelatin powder, protein powder, chopped dates, cocoa nibs, chopped goji berries, bananas.

Procedure:

1. Blend the liquid ingredients together in a food processor or blender.
2. Pour into 12 popsicle forms.
3. Drop one square of dark chocolate into each form so that it sinks to the bottom
4. Dribble the chopped chocolate chunks along the tops of each popsicle. Some will sink in and that is good too!
5. Add the sticks and place in the freezer for 6-8 hours.

If you love sweets and chocolate, you will love these truffles!

You'll also love that they are a worthy and healthy alternative to store bought chocolates.

I love to make these for Easter in lieu of store bought chocolate eggs which are full of hygrogenated vegetable fats, GMO's, high fructose corn syrup, artificial additives, refined sugars and tons of added calories! 

In comparison, these truffles contain prebiotic fiber that feed and support your gut biome while packing serious antioxidants and healthy fats.

They are easy to make and do not require any baking.

Procedure

1. Using a food processor, process the coconut until it becomes mealy but still chunky. 
2. Add the cocoa powder, maca or schizandra powder (if using), and sea salt. Pulse to combine.
3. Add the liquid ingredients: raw honey, melted coconut oil, vanilla and peppermint oil (if using). Pulse until combined. If the mixture is too dry, you can add a few drops of water or juice to thin.
4. Finally, add a handful of cocao nibs or crushed nuts, if desired. Pulse to combine.
5. Prepare a greased baking sheet or use a liner – and grease your hands a bit too, to prevent the mixture from sticking to your hands.
6. Using a teaspoon, pick up a small amount and roll it into a ball in the palms of your hands.
7. You might place the balls on a baking sheet close together, or you could choose to add some pizazz by rolling them in shredded coconut, crushed toasted seeds/nuts, finely shredded citrus peel, or dipped into melted chocolate. Whatever you choose, place the finished ball onto the sheet and chill in the fridge for at least an hour for maximum enjoyment!

​Note:

I’ve also made these balls with almonds, just substitute a cup of shredded coconut for almond meal. These can be made very pretty by dipping in white chocolate and sprinkling dried chopped cherry on top. You can also make these with a little rum, just cut back on the honey for the amount of rum you use.
 ​

Enjoy and let me know how you enjoy them!!

WOW! It is hot! I am currently on Vancouver Island, BC but its looking like this heat wave is extending to Yukon and the rest of Canada.

If you’re like me, you may find you’re not too hungry on hot days. Maybe you and family are looking for something to eat that satisfies yet doesn’t make you feel like a slug.

Here are 5 ways that you can avoid over-consuming calories and still stay cool today:

​Dine on Frozen Favorites - Something ice cold always sounds good on a hot day, but ice cream packs on calories and can be full of gut-irritating ingredients. Instead, freeze your favorite fruits and snack on bite sizes, or mix into smoothies or popsicles (I add kefir for a probiotic boost!). You can even freeze veggies – my kids love to eat frozen peas and let them melt in their mouth!
​
Eat Small Meals a Few Times a Day, instead of two or three big meals. After we eat, our body temperature rises as we digest the food, so the larger the meal, the greater this effect. ​

Say No to Spice!!  I know, I know, people in hot countries eat a lot of spicy foods. Spice raises body temperature and makes you sweat – ultimately cooling you down. That's what they say. However, I’ve yet to meet anyone who seems more chill and comfortable after eating a hot taco!

Eat Yin. Traditional Chinese Medicine (TCM) teaches that some foods have cooling properties (yin), while other foods have heating properties (yang). TCM states that eating the right heating or cooling foods can help balance our energy. Some yummy cooling foods include: banana, clam, crab, grapefruit, lettuce, salt, seaweed, star fruit, water chestnut, watermelon, cucumber, barley, bean curd, chicken egg white, marjoram, oyster, pear, peppermint, radish, strawberry, tangerine, yogurt, broccoli, cauliflower, zucchini, corn, tomatoes, pineapple, turmeric.

So enjoy swimming in rivers or lakes, and crank up the air conditioning if you must, but also try some of these ways to stay cool! ​

WATER KEFIR POPSICLES RECIPE

Water kefir, or tibicos, is a naturally carbonated beverage made with a culture, water and sugar. The culture consumes the sugar and ferments the beverage, leaving you with a slightly sweet, effervescent and probiotic refreshment! You can make it at home or buy in a health food store.

• 1 cup water kefir 
• 1 cup fruit juice
• Handful of frozen brightly coloured berries
  

INSTRUCTIONS:

1. Combine water kefir and fruit juice.
2. Pour mixture into popsicle molds, leaving about 1/2-inch of headspace. I like to use these: https://www.leevalley.com/en-ca/shop/kitchen/kitchen-tools/molds/75947-ice-pop-molds
3. Add handle sticks, if using.
4. Freeze for 6-8 hours.

Most of us attribute summer fatigue to long days, late nights and too much to do. For some of us though, summer insomnia is more complicated and serious than that.

​Without proper rest, we cannot be sufficiently restored and recuperated. Our bodies become vulnerable, our minds go dull, and our spirits wither. It is no way to enjoy life, or summer.

Northerners get really excited about summer; winters are so long, and dark. When daylight returns, we just want to get out, do stuff, get busy.

We plan. We prepare. June whizzes by in a frantic blitz. Then mid-July sneaks up and we realize our summer bucket-list is much longer than the days left in the season.

And therein lies one cause of summer insomnia — the belief that time is running out.

Summer, like youth, is a period of rapid growth and progress. As Nature explodes all around us, we are reminded of what is to be bountiful, beautiful and brief. This can be inspiring or depressing, depending on how we feel about “the fruits of labour” in our own life.

We may find ourselves asking: Am I in the right place, doing the right thing, with the right people? Is my own “season” passing? Have I made the most of my opportunities? Am I growing and maturing into what I want? What comes next?

During the daytime, distractions make it is easy to suppress such thoughts. But if daily life is not meeting our needs or reflecting our inner truths, our spirit goes on high alert.

In the quiet of the night, it will let us know that something essential to our being is being unheard, unsupported, repressed, or taken.

Insomnia is our body's way of saying, “Wake Up!”: It is an opportunity to assess what is not working in our life, and why. It is a call to change.

Being called to change in the summer is probably the safest time. But what are we to do when we are too tired to think clearly or take action?

To help us relax and sleep, we need minerals like magnesium and potassium. (I love to use magnesium oil)

Eating green leafy veggies, seeds, nuts, and bananas are a good start. Alcohol, drugs and some medications will leach minerals from the body, so supplements may be required.

Also, since certain health conditions prevent mineral absorption, the efficacy of our digestive and urinary systems may need to be assessed.

Natural remedies and therapies that can help include vitamins, herbs, homeopathy, acupuncture, and especially hormone therapy. Hormones are impacted by stressful thoughts because of the increase in cortisol. High cortisol increases levels of estrogen which will change the ratio of estrogen to both progesterone and testosterone and this will change metabolism and sleep patterns.

It is also important to accept and acknowledge our feelings, whatever they are. Feelings are just feelings and they will pass, but for the moment consider them important indicators. They can help us stay healthy and “on course” if we pay attention.

We can restore ourselves in other ways too.

Remember those long lost friends, Laughter and Fun?  Dancing, singing, painting, sailing, bowling, fishing, cooking,…  Whatever it is that reunites you with them, do it. Nothing improves the ability to sleep and heal like a little happiness (and fresh air).

This weekend is a perfect opportunity to restore your body, mind and spirit! Seek out a local music festival (like the Atlin Music Festival) or host a simple BBQ and celebrate health and happiness with your friends or neighbours. 

My thought is, if you’re going to be tired anyways… why not have some fun? Fill your heart with what you love to do, renew your spirit and feel your weariness slip away.

Tag me and tell me how you've beaten it!   

This past winter, when events in my life seemed unbearable, I would eat way too much at dinner –   I was trying to fill up a big empty hole that the day had not filled.
 
 Here are three tips to avoid overeating at meals that work in any mood, place or party.  

However, did you know that it's possible to confuse the feeling of thirst with that of hunger?

Your stomach may actually be craving a big glass of water rather than a feast. This is very probable in the North during the winter when indoor heat or cold air saps your moisture!
 
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. 

Not only will the water start to fill up your stomach before you get to the buffet, but drinking enough water has been shown to improve digestion and increase metabolism.
 
Win-win!

present moment, being mindful of your eating environment helps to focus your attention on the meal.

Try taking note of your surroundings: the ambience, the music, the buzz of conversation and laughter - and how these fill you up emotionally.

Take smaller bites, eat more slowly, chew more thoroughly, and savour every mouthful.  Notice and appreciate the smell, taste and texture. Breathe. Enjoy.
 
Eating slower often means eating less.  The more you chew, the more you mix your food with saliva and leptin – the hormone that decreases appetite.
 
When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full!  So take your time, pay attention to your surroundings and food - and enjoy every bite.
 
Tips: You can also try eating off of a small plate, and putting your fork down between bites.

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”and these secret weapons are great to have on your side when you're about to indulge in a large meal.

Raw veggies also contain live enzymes that help you to digest your meal more fully, meaning you won't be snacking later becuase you feel like you are still "missing something".   Another win-win!

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
 
Recipe: Tasty Pre-Meal Water Ideas
 
If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

• Slices of lemon & ginger
• Slices of strawberries & orange
• Slices of apple & a cinnamon stick
• Chopped pineapple & mango
  
• Wild blueberries & raspberries

 
Tip: You can buy a bag of frozen chopped fruit and throw those into your cup, thermos, or mason jar in the morning.  They're already washed and cut!

This is one of my most asked for recipes at the Fermented Foodies meetings. This deadly delicious dessert is always a hit with kids and adults alike! Makes one 500ml jar. Note: You need to start this 24-30 hours in advance!

Ingredients:

1 can  Arroy-D Coconut Milk
2-4 Tbl  Live Milk Kefir Culture
1 Tbl  Cocoa powder
1-2 tsp  Fine Ground Expresso Coffee Beans (I use Midnight Sun, decaf)
1-3 Tbl  Maple Syrup (optional)

 Directions:
In a clean jar, empty one can of coconut milk and add the live milk kefir culture. Cover the jar and allow to ferment at room temperature for 24 hours. It look clumpy and taste a little sour.

Remove the milk kefir culture and set aside for your next ferment.

Add the remaining ingredients, stir or shake well.

You can consume it immediately or for best results, allow to flavor to develop by fermenting another couple hours. It tastes best cold and if you refrigerate it for a few hours, it will be more like a mousse than a drink.

Obviously, everyone is an individual. Coffee can be good for you and bad for your spouse because we all react differently to coffee. It's a matter of your genetics, your gut bacteria profile and how much coffee you're used to drinking.
 
Let's look at caffeine metabolism, the effects it has on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.

NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains many things over and above caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill - and decaffeinated coffee has a lot less caffeine though it still contains some.

Caffeine Metabolism
 
Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.
 
About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel "wired" for up to 9 hours after having a coffee. The other half are "fast" metabolizers of caffeine - getting energy and increased alertness then back to normal a few hours later.
 
This is part of the reason those headlines contradict each other so much - because we’re all different!

The Effects of Coffee (and Caffeine) on Mind and Body
 
NOTE: Most studies look at caffeinated coffee, not decaf.
 
So, as I said earlier, the effects that coffee has on the mind and body differ due to our metabolism. It also has to do with our body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects more strongly than people who have coffee every day.
 
Here’s a list of these effects (that usually decrease with long-term use):

• Stimulates the brain
• Boosts metabolism
• Boosts energy and exercise performance
• Increases the stress hormone, cortisol
• Dehydrates
  

New research is also shining a light on how coffee affects our gut bacteria. A recent German study found that coffee beverages contain fiber - indigestible polysaccharides - that feed our good bacteria and help them produce short chain fatty acids (SCFA). These SCFAs are very important for colon health as they are the primary energy source for colonic cells and have anti-carcinogenc and anti-inflammatory properties.

So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.
 
Coffee and health risks
 
There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.
 
Here’s a quick summary of what coffee can lead to:

• Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
• Increased sleep disruption
• Lower risk of Alzheimer's and Parkinson's
• Lower risk of developing type 2 diabetes
• Lower risk of certain liver diseases
• Lower risk of death (“all cause mortality")
• Mixed reviews on whether it lowers risks of cancer and heart disease

 
Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).
 
NOTE: What’s most important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.
 
Should You Drink Coffee or Not?
 
There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.
 
Caffeinated coffee is not recommended for:

• People with arrhythmias (e.g. irregular heartbeat)
• People who often feel anxious
• People who have trouble sleeping
• People who are pregnant
• Children and
•  teens.

 
If none of these apply, then monitor how your body reacts when you have coffee. Does it:

• Give you the jitters?
• Increase anxious feelings?
• Affect your sleep? (if you wake up intermittently or too early, than probably yes!)
• Give you heart palpitations?
• Affect your digestion (e.g. heartburn, loose stool, etc.)?
• Give you a reason to drink a lot of sugar and cream?

 
Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference.
 
Recipe: Pumpkin Spice Latte
 
Serves 1
 
3 tbsp coconut milk or milk kefir
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree
½ tsp maple syrup (optional)
1 cup organic coffee (decaf if preferred)
 
Instructions
 
Add all ingredients to blender and blend until creamy. Serve & enjoy!
Tip: You can also use tea instead of milk if you prefer.
 
References:
 
http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee
 
http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938
 
http://suppversity.blogspot.ca/2014/05/caffeine-resistance-genetic.html
 
https://authoritynutrition.com/how-much-coffee-should-you-drink/

https://www.sciencenews.org/blog/food-thought/gut-feeling-about-coffee

Curtido is a spicy version of sauerkraut from El Salvador... something like a pickled coleslaw or a mild kimchi.

It is quick to prepare and awesome on just about anything!

I love to eat it with rice, lentils and melted cheese; or slathered on a warm piece of buttered sourdough! (I did say I was part Ukrainian!) 

Definitely a staple in my fridge throughout the year and particularly wonderful to ferment with fresh autumn veggies.

Curtido: A Spicy Salvadorian Sauerkraut
Prep Time: 20 minutes
 
Ingredients:

• 1 head cabbage, grated
• 1 carrot, grated
• ½ white onion, thinly sliced
• 2 cloves garlic
• 1½ T dried oregano

(1/2 T less if you don’t love oregano)

• ¼ to ½T of chili pepper flakes
• ¼ tsp cumin
• 1 T sea salt

 
I use my food processor to grate the cabbage and carrot but you can use a hand grater or slice very thin.

1. In a large bowl, combine the cabbage and carrot with the remaining ingredients (except the chili pepper)
2. With clean hands, massage the mixture until the salt begins to draw out water from the vegetables. This is your brine and you want the mixture to be juicy.
3. Stir in the chili peppers (we don’t want to massage the peppers with our hands!)
4. Stuff the mixture into a crock or 1-litre jar and press down until the brine fluid comes above the veggies. Add a weight to keep the food below the brine level – I like to use a clean 125ml jar which I can fill with water for extra weight if needed.
5. Cover and put in a warm, shaded spot to ferment ( 3-7days).
6. Taste and check your curtido daily to ensure the veggies stay submerged in the brine. You can add clean, unchlorinated water if you need a little extra fluid.
7. Once it is to your liking, you can eat it or store in the fridge for many weeks (if it lasts that long!)

This salsa has a kapow that simply cannot be recreated with any other spice, herb or process. You will love its deep, zippy and brilliant flavours! This salsa always gets a lot of WOW's and smiles! Best to make with fresh tomatoes.

Ingredients

• 1 medium onion, diced
  
• 2 large tomatoes, diced
  
• 1 medium green pepper, diced
  
• 1-2 jalepeños, diced
  
• Clove of garlic, minced
  
• Handful of fresh cilantro
  
• Lemon and lime juice to taste
  
• One of the following:
  

   - 2 teaspoons salt
   - 1 to 2 teaspoons salt and ¼ cup whey
   - 1 to 2 teaspoons salt and ¼ cup water kefir

Instructions

1. Mix all the ingredients together. 
   
2. Place the salsa in a jar or crock,
3. pressing down to release some liquid.
4. Vegetables should be submerged under
5. the liquid. Add a bit of extra water if needed.
6. Ferment for 2+ days at room temperature.

Once the fermentation period is complete, the salsa can be removed to a storage container and stored in the refrigerator or root cellar… if it lasts that long!

Makes approximately 1 litre.

There are many ways to make traditional Korean Kimchi, but I am a Yukon Girl so I like to make my own version using what is locally available (minus the ginger – if you know of any one growing/selling local ginger, please let me know!)

It may seem farfetched but, apparently, it’s not.

I am a big picture person. I see that if we are well integrated into our community - spending time eating, drinking and working together - that our “inner” community of microbes is diversifying and working together too. It seems that research supports this.

In a recent study looking at young adults, an association was found between eating fermented foods and a reduction in social anxiety.  Researchers found that amongst students who were prone to being anxious and hyper, those who ate fermented foods were less anxious overall and that included social circumstances.

Less anxiety = more sociable. Who knew it could be that simple?

To be fair, this research backs up previous research that indicated better gut health with a healthy composition of good bacteria also lowered anxiety in both mice and human studies. In one study from McMaster University, mice treated with antibiotics became more antisocial. Once their normal intestinal good bacteria levels returned, their behavior returned to normal. I bet you never thought of mice as being social but apparently, they like each other a lot.

It is also interesting to note that people who suffer from IBS, also often suffer from anxiety and depression and we now know that IBS is a condition where sufferers have lower good bacteria levels.

In another mouse study, researchers used germ-free mice who were genetically were less social and gave them bacteria from highly social mice. The mice became more active and daring.

If you suffer from social anxiety, maybe instead of medication, you need a good poop transplant from someone who is much more of a social butterfly. Yes, in case you did not know, there really are poop transplants and they are extremely popular, showing a lot of promise for a number of conditions.

Now if you are looking for something less messy and less complicated to help anxiety, then fermented foods could be an easy and far more appealing option. The benefits have been linked to the fact that fermented foods contain probiotics (good bacteria) and previously, studies have found that probiotics (in the form of supplements) have also been helpful with anxiety and depression.

Supplements are good but food is more fun. And I love the recipes I have created using fermented foods. A good recipe has a combination of flavours that the fermented food enhances. Many good quality fermented foods such as sauerkraut, kefir, miso, kimchi and yogurt are available in health food and grocery stores. Always look for them in the refrigerator section. Please note that any fermented food that is found on a shelf has been pasteurized, which means the beneficial bacteria and enzymes are dead.

If you are new to fermented foods, why not come give them a try – for free! This Friday, May 26th, I host the monthly Fermented Foodies Culture Club at Farmer Rob’s from 5-6pm. It is the last one until August, so try to make it. Just bring yourself or bring your ferments, cultures and recipes to share. Everyone is welcome.

Can't make the socials? Call me and let's make a date for me to come to YOUR kitchen and show you how. For $125 you get a full hour of demonstration and instruction, recipes, any cultures you need to get started, plus ongoing phone or email support from me! More info here.  Invite some friends, have a party and share the fee!

Happy bubbles!

References
Fermented foods, neuroticism, and social anxiety: An interaction model, Matthew R. Hilimire et al, Psychiatry Research, Volume 228, Issue 2, 15 August 2015, Pages 203–208
A randomized, double-blind, placebo-controlled pilot study of a probiotic in emotional symptoms of chronic fatigue syndrome, A Venket Rao et al, Gut Pathog. 2009; 1: 6.
A randomized controlled trial to test the effect of multispecies probiotics on cognitive reactivity to sad mood , Laura Steenbergena et al, Brain, Behavior, and Immunity, Volume 48, August 2015, Pages 258–264
Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve, Javier A. Bravo et al, PNAS vol. 108 no. 38 16050–16055
Systematic Review of Intestinal Microbiota Transplantation (Fecal Bacteriotherapy) for Recurrent Clostridium difficile Infection , Ethan Gough et al, Clin Infect Dis. (2011)   53  (10):  994-1002.

Here are five reasons why dill carrots are one of my favorite fermented foods.

1. Simple, inexpensive ingredients.
   
2. Short prep time.
   
3. Extremely nutritious and beneficial for the gut, skin and eyes.
   
4. Everyone likes them, even kids (you don't even have to tell them it's fermented!)
   
5. They are crunchy and therefore snack worthy, plus they pack well.
   

In fact, these are so likeable that will be the first in a pilot program I've started to provide fermented foods to the Soup Kitchen.

So, without further a-do, here is a recipe for you to make Fermented Dill Carrot Sticks at home.

Prep Time: 10 minutes
 
Ingredients

• 5-7 fresh medium carrots*, peeled, de-topped, and cut into sticks
  
• 1 Tbl sea salt
  
• 1 Tbl whey or kefir or brine from another vegetable ferment
  
• 1 Tbl chopped fresh dill (or 1 tsp dried)
  
• 3 cloves of garlic (opt)
  
• Water (clean, non-chlorinated)
  

 
Instructions

1. Place carrot sticks, garlic and dill in a quart (1L) mason jar. Tap down or shake the jar gently to settle the carrots if needed.
   
2. Sprinkle the salt on top. (I only use about 3/4 tablespoon)
   
3. Fill the jar with water to within one inch of the top of the jar. Screw on the lid and shake gently to dissolve the salt.
   
4. Let the jar sit at room temperature for 4-7 days. The longer you leave them, the more sour they will become.
   

 
*Note: You can make this recipe with regular bagged carrots, but I find they are only half as tasty as fresh farm carrots. As a minimum, buy carrots with tops still attached.
 
THAT'S IT! Very simple. Now go on and give it a try!

And that's not all DO MORE does...

The critical piece is that DO MORE stresses us out! And stress profoundly affects our gut in 3 ways:

#1 Stress incites our sympathetic nervous system (fight or flight), driving our resources to our brain and heart. Simply stated, this means digestion is turned off. So, if you are always stressed, it won’t matter how healthy your food is – you are neither digesting nor detoxing effectively! You get sick more often.

#2 Stress stimulates the secretion of cortisol and messes with our hormones. Cortisol raises blood sugar levels (which then drop and we "need" carbs), heightens awareness (feels like you can’t “turn off”) and affects levels of estrogen, progesterone and testosterone (mental acuity, memory, sleep, physique, digestion, etc). Long term secretion of cortisol also compromises the integrity of the gut lining and contributes to leaky gut. You eat too much, react to foods, feel brain dead, and can't sleep or perform well.

#3 Though we do not understand the mechanisms yet, there is much clinical evidence to support that stress diminishes populations of good bacteria in our gut. That puts more pressure on our liver to detoxify our blood, and break down/build nutrients. You bloat up, have bad skin, hard poop, headaches.

This may explain why we can go on vacation, relax, eat what we please and not have digestive issues – as well as why we can’t heal our gut even though we are eliminating foods and/or eating very healthy.

Yes, eliminating foods and eating healthy are important, but we also have to help ourselves deal with DO MORE. We have to support our body to cope with stress.

What to do?

Fermented foods provide fodder to nourish our gut's good microbes while supplying us with additional friendly bacteria and vitamins, so eating more foods like sauerkraut, kimchi, kefir and sourdough can really help us out. Come to the Fermented Foodies "Culture Club" social this Friday to try some out.

Adaptogen foods like schizandra berries and maca root are also good for nourishing our adrenals.

And, of course, meditation and meditative activities are helpful for reducing stress.

In this weekend's Discovery Workshop, I talk more about how stress affects our organs, hormones, and thus our health. I provide practical recommendations and options for foods, supplements, habits, and tools to help you bring balance and health back to your busy life. You can go here to learn more: http://www.katherinebelisle.com/discovery-workshop.html

So don’t let DO MORE rule your life. Take some time to relax, listen to your body, and learn how to best support it during stressful times. I promise that you will leave better equipped to make healthy choices for your gut and your life!

With love for your gut (and not for DO MORE)!

Peace,
Katherine

Once we know what is wrong, suffering now propels us forward with the incentive to make changes and end the suffering.
 
When it comes to serious illness or chronic conditions that threaten our normal state of well-being or our very life, we must be willing to see the opportunity for such new beginnings!
 
Disease can be emancipating. When else do we have the excuse and the courage to cut away from our lives the people, places or activities that are harmful and draining of our energy?
 
Some even argue that we subconsciously create or allow illness into our lives for this very reason: to provide the setting in which we can change our life and save our soul from the misery of living without joy - the joy that comes from following our truth and purpose.
 
Here’s something that struck me this week as I struggled with a new health fear of my own.
 
How much of my day is spent doing activities that give me energy, rather than those that drain my energy? (And how many months and years has this been going on?)
 
Continuing to live days full of “have-to’s” with rare opportunities for “want-to’s” is not living. It is setting ourselves up for a serious wake-up call, an illness or some other catastrophe that will force us to look after our health. Is it any wonder we say things like, “I’m so sick of this”?
 
Spring is a really good time for changing our ways. We can harness nature’s energy of fresh starts and new beginnings to create a few of our own.  What “seeds” do I want to plant in my life? How will I prepare the “soil” so they will germinate? Who will support and help me tend the “garden” so they are nurtured and grow to maturity?
 
No matter what your creed, we can gain inspiration from this week’s Easter story:  A respected healer and teacher living in days of greed, prejudice, and tyranny - surrendering to those very social ills to be captured, tortured and put to death, only to RISE AGAIN into a NEW life. This story helps us realize that we need to suffer through, and put an end to, the things that are killing us in order to resurrect our life.
 
If you are finding yourself “sick of” feeling stressed out – anxious, moody or depressed – and “tired of” your daily life being disturbed by stomach aches, fatigue, body aches, lack of sleep, and cravings for sugar or junk food -  try my FREE 7 Day Challenge to reset your digestive system so it can properly nourish you and lift your energy. You can get it here (Soon to be $35).
 
You may also be interested in the one-day Discovery Workshop coming up Saturday, April 29 from 9:30-3:30pm. It will help you assess what is going wrong in your gut and how your body is being affected, and you'll enjoy a fermented foods demonstration plus practical solutions and strategies for building healthy guts. You can click here for more information. Grab the early bird savings of $26 if you register before April 18th.
 
Or if you are ready to start a healing protocol right now with me, to walk you step-by-step through a process of assessing your health (history, symptoms, challenges) and designed to specifically meet your goals by providing for your physical, emotional and mental needs, contact me here to set up an appointment.  

I hope you’ll take time this weekend to rest, reflect and plan out your” garden”. You deserve to live life with ease and joy!  We don't have to suffer if we take time to address our dis-eases now.