Brine and Broth

My Top 10 (Non-Food) Ways to Help Improve Your Digestion

4/26/2021

When people are looking to heal their digestion, the first place they tend to look is food. Don't get me wrong, I believe that nutrient-dense, traditional foods are one of the keys to achieving and maintaining gut health. However, it is just as essential to understand that there are so many other ways to help your gut that are not centered around nutrition, and that these areas must be addressed when we look to start on a gut-healing protocol.

This holistic understanding of the gut-healing process can be a relief to many who find this journey to be an uphill battle with food. While healing diets and changing our food choices can help our microbiome and other digestive health factors, this excessive focus on what we do or don’t eat can often make us too focused on or even afraid of food.

Elimination diets, though very useful, can also limit our dietary choices so much that we can end up with nutrient deficiencies or an overly-restrictive, unenjoyable diet, continuing this negative cycle. Also, we often find that just changing the diet--even to a seemingly “perfect” one--doesn’t quite get the job done when it comes to gut healing.

There is hope offered, then, as well look at ourselves in a zoomed-out, whole-person way; as we look to heal our gut, we can find comfort in the fact that, in addition to a wonderfully healing diet, there are other ways we can help ourselves to improve digestive function, microbiome diversity, and more.

I encourage you to look through my past writing to dig deeper into foods and supplements that can help with healing digestion, but I’m here today to offer some simple ways that you can start sending your gut a little love today, no special diet or even supplements required. These are all things you can do at-home with little to no extra tools required, helping to empower you in taking charge of your gut health.

Here are my top 10 (Non-Food, Non-Supplement) Tips
for Improving Gut Health!

1. Address the Stress
If there was just one area that you could focus on outside of diet and supplementation to start to improve your gut health, it would be stress management and mindfulness.

When our body is chronically in fight-or-flight mode (aka “stressed”), blood and energy are diverted away from the digestive organs and to other parts of the body, decreasing digestive functioning. Digestive enzymes and secretions are not excreted adequately when we are under stress, and motility is decreased as well. This is a great survival mechanism in the short-term, but when this is happening in the body over a long period of time, negative consequences can be seen in many areas, including the digestion.

Stress also impacts digestion by increasing inflammation, in the gut and the whole body, and can actually change the makeup of the microbiome in a negative way. Many people who suffer from chronic gut issues like IBS or GERD find that stressful events or periods in their lives can trigger "flare-ups" or symptoms of their digestive issues, likely linked to increased inflammation and damage to the microbiome

This unhealthy stress on the body can be both from the overall load we bear from different aspects of life (who has stress right now?) or from trauma as well. To address gut health and correct imbalances from a “root cause” level, then we must look at stress. In the big picture, de-stressing your life and changing priorities and patterns that may be disrupting this is likely a place to start. Creating healthy relationships, fostering social and spiritual connections, creating a mindfulness practice that helps you to decompress daily healthy relationships, getting plenty of sleep are all good starting points.

If these practices aren’t enough to improve your stress levels or there is a history of trauma, then considering therapy or counseling can be a wonderful idea for improving your overall well-being, including your digestive health.

Once place to start practicing these changes, especially related to digestive functioning, is right before we eat. When our body is calm and relaxed, in the so-called rest-and-digest mode, blood and energy can be sent to the digestive system to stimulate functioning. The vagus nerve is also stimulated in this parasympathetic state, which is crucial in the innervation and function of the digestive organs.

Start by simply taking several deep breaths and some quiet time before eating, or consider having a moment of gratitude before meals to help your body transition into that important rest-and-digest mode. Avoid eating while rushed or “activated” as much as possible, taking the time you need to relax before your meals as an important step in digestion.

If you are suffering from chronic digestive issues, this may be a piece of the puzzle in your healing journey, and one that so many are seeing emerge as part of their puzzle of digestive issues right now.

2. Release and Relax
Along with the organs of the digestive tract, the muscles of the abdomen and the psoas also have critical roles in digestive function. Their roles are multifactorial in impactive digestion, through nervous system activation, as well as affecting mechanics and motility.

For my own gut-healing process, this has been one of the most important things I've done to help improve my symptoms such as bloating and constipation. It is also one of the hardest to put into place, especially for women.

Due to our culture of aesthetics, having a "flat" stomach is something many of us feel we need to attain. So, we suck in our stomachs or “flex” (activate) our abdominal muscles regularly throughout the day to keep up a certain appearance, not just when we need to use them, as is their function.

Sucking in and keeping our muscles tight all the time puts pressure on our abdominal cavity, which can impair digestion. It decreases motility, the rate at which food moves through the GI tract and also activates the nervous system through chronic tension. When the body is in this sympathetic activation state (some call this “fight or flight”), digestion is also slowed down, making this bad habit harmful in multiple ways.

This new habit of keeping the belly relaxed, unless activating muscles is needed for a physical activity, may take some practice to re-learn basic movements like standing and even breathing. There will likely also be some discomfort around appearance for many, but relaxing your abdominal muscles and letting the abdominal cavity function with its normal amount of pressure and force can help improve digestive symptoms.

Biomechanist Katy Bowman has written a great deal on the effect of abdominal tightness and pressure from sucking in, both in her blog and in her book “Diastasis Recti,” and I highly encourage you to read what she has to say on the matter. Tune Up Fitness also goes into the mechanics of this chronic tension and how to release it in this post as well.

To start practicing this relaxation at home, position yourself on your hands and knees, or while standing if you prefer and breathe deeply to relax, letting it all hang out.

Another part of your body that can be too tight and cause digestive problems is the psoas. These somewhat elusive muscles are connected to multiple parts of your body, including the hips and spine, and can get too tight from sitting too often (which is a chronic problem in modernized societies), poor alignment, stress and trauma.

Much like the abdominal muscles, tension in these muscles can inhibit the function of our digestive organs, but the chronic tension here often has to do with ongoing stress, which also impacts digestion from nervous system activation.

By doing a psoas release regularly, you can help to lengthen this often shortened muscle and lessen the tension in them, so digestive function can also be improved. Try to spend a few minutes each day releasing (which is different than stretching) your psoas, especially if you sit a lot during your day or have chronic stress.

There are some short videos on the Heart and Bones Yoga Youtube channel here that you can check out for more ideas, or search for similar tutorials online if you need extra help. We cannot overlook how tight, tense muscles around our digestive organs impact their function, and what a gift we can give ourselves by allowing them to relax and let go!

3. Healing Touch: Abdominal Massage and IC Valve Release
Another solution to the issues of abdominal tension and impaired digestive function is massage. The muscles in the abdomen are so much more than what we think of as the "abs," and by releasing tension in these muscles through body work, you will be improving the functioning of the digestive organs as well as helping release stress.

The psoas, as mentioned above, can also need help with release, especially if you have difficulty doing this by movements or stretches at home, or if you have chronic stress or trauma stored in these muscles that a skilled practitioner may be helpful in releasing.

With massage, the digestive organs are also stimulated, improving motility and circulation. The lymphatic system is also stimulated through abdominal massage, which is helpful in eliminating waste in the body as well as decreasing inflammation.

You can ask your massage therapist to give your abdomen some attention next time you have a treatment, if they have had proper training and you feel comfortable with them treating this sensitive area of the body. If you prefer, you can find a practitioner who specializes in abdominal massage near you. Once you have received some body work, your practitioner will likely be able to give you some techniques you can use on yourself at home on an ongoing basis.

One self-massage technique I find relieving is ileocecal (IC) valve massage. This valve can be “stuck” open or closed, due to diet, stress, and muscle tension, which can cause either constipation or diarrhea, as well as pain and tenderness (not to be confused with appendicitis, please!).

Dysfunction of the IC valve can also impair motility and has been linked to gut conditions like SIBO and IBS; if you suffer from either of these conditions, you may consider IC massage as part of your treatment regimen--check out this video to learn how to give your IC valve a little love!

4. Avoid Tight Clothing
This recommendation ties into the importance of allowing normal pressure in the abdomen, instead of it pushing up, down, or out. Tight, restrictive clothing, particularly in the midsection, puts extra pressure on your abdominal (see: digestive) organs. This can impact motility, but can also compress organs and cause upward or downward pressure, leading to ill effects like GERD (upward) and pelvic floor issues (downward).

The list of clothing that can be too restrictive includes shirts, waistlines in pants or skirts, as well as belts and undergarments like bras and underwear (I'm looking at you, Spanx!!). Wearing clothing that fits well and also that isn't designed with restrictive parts that are worn over the abdomen can help the pressure stay as it should and circulation to flow.

Also, if clothes are more loose-fitting over the midsection, the tendency to suck in may start to lessen, especially as you are practicing relaxing your abdomen more and more. Get a bra that fits correctly, un-tighten your belt, look for clothes you can move and stretch in, and avoid clothes that rub you the wrong way...in your abdomen.

5. Squat it Out
Toilets that we use in the Westernized world were not designed with digestion in mind. Weird, right? Sitting with your torso and legs in an "L" shape is not the most optimal way to eliminate, and can actually make constipation and hemorrhoids worse.

Traditional cultures, and even some cultures today, did their elimination (ok, let’s just call it what it is: pooping!) in the squatting position rather than in a seated position, and their bowel movements were better for it. In the squatting position, which is the more natural position to be in for humans for elimination, the colon can be in its proper shape and length for better functioning during bowel movements, letting them pass more freely without strain.

This puts less pressure on the abdomen and can reduce the need for straining, which can, among other things, lead to hemorrhoids. Those with pelvic floor issues can also be benefitted by squatting to urinate. Like most people reading this, you probably have a “normally” shaped stool that requires sitting, but there is a solution that doesn't require to get a whole new toilet!

You can use a stool like the Squatty Potty made specially for this purpose or use a typical bathroom step stool you may already have around; whatever your use, simply put it in front of your toilet to rest your feet on it, letting your knees be bent and elevated, dropping your pelvis and putting it into the more natural squatting position. You will find that pooping was never so comfortable!

6. Move More
Exercise, as we well know, improves body composition and helps with weight management, builds muscle and bone density, and even improves mental health and mood...but did you know it is also beneficial for gut health?

Exercise can be a great way to increase circulation to your abdomen and digestive organs. Walking is a pretty well-known remedy for constipation, but other exercises such as weight lifting, running, yoga, and natural/functional movement exercises can also be beneficial.

Movements such as spinal twists, side stretches, lunges and squats stretch out create mobility, build strength, and release tension in many of the muscles that support the abdomen and hips, as well as give a little massage to the digestive organs, so include these types of movements frequently in your exercise regimen.

Katy Bowman, who I mentioned above (and yes... I am really, really into her work) also has a video you can purchase called "Smart Digestion" as well as a few short "Alignment Snack" videos that deal with this and other related areas.

Much like sucking in your stomach, lack of movement like frequent chair sitting and poor posture/alignment also put excess pressure on your abdominal cavity, so using a standing desk or taking movement breaks during bouts of seated work can help relieve some of that pressure to benefit digestion as well.

Besides its mechanical benefit to digestion, exercise also impacts the microbiome positively. Regular physical activity can promote the growth of beneficial microbes, improve diversity of the microbiota, support the gut barrier function and the gut immune function, all leading to a more robust, balanced microbiome. Check out the work of Lucy Mailing, PhD for a more in-depth look at this incredible connection between the gut and exercise.

7. Get on the Chew, Chew Train
I have seen over and over again that how you eat can have a similar impact on digestion just as what you eat--though for many is an even harder habit to change. By "how" you eat, I am referring to how much you chew your food and how quickly you are eating.

Let's start with chewing. Basically, chew your food more than you think you need to. Chew, chew and chew some more. Seems simple, right? But, this can be hard, especially if we are eating on-the-go or in a hurry. My guideline for if food is chewed thoroughly enough is that is should be about the consistency of applesauce before swallowing--give those jaw muscles a nice workout while you're at it!

Food that is more broken down by the actions of the jaw and teeth (chewing) is better for digestion from a physical and chemical standpoint. Food that is properly masticated is easier for the stomach to process, which can be helpful for those with upper GI issues like GERD or gastroparesis. Limiting how much water you drink with meals can also help these upper GI issues, as too much water can dilute your stomach acid and inhibit breakdown of food in the stomach.

When you chew, the enzyme salivary amylase is released in your mouth to begin the enzymatic part of the digestive process. This is one of the reasons I am a fan of foods that are minimally processed (physically) and needs lots of chewing, like meat and vegetables, instead of foods that don't need any chewing, like smoothies.

Also, if there are bitter compounds in your food (think bitter greens, dark chocolate, etc.), having more contact time with the bitter receptors on your tongue will also better stimulate the digestive juices and get things moving.

Along with plenty of chewing, you must take your time eating, too. This plays into the whole "rest-and-digest" piece, reminding yourself to stay calm and chill during meal times. Taking your time to eat will also allow your digestion to move at an appropriate pace and allow better breakdown of your food.

Take at least 20 minutes to eat your meals, or more if possible. This is a good goal to aim for in helping your body process your food like it should. I know we all get in a hurry sometimes, but just do your best and try to stretch out meal times like a European as much as you can.

8. Think Fast
While what you eat can greatly impact your microbiome and gut function, so can not eating (also known as fasting). Fasting, either intermittently or for longer periods of time, has been shown to improve balance in the microbiome, both increasing populations of beneficial flora and decreasing pathogens.

Fasting and spacing meals farther apart can also promote the functioning of the migrating motor complex (MMC), which helps to move food properly through the GI tract; if this is disrupted, not only can elimination be impacted, but overgrowth, such as SIBO, can also occur.

Fasting is not recommended for everyone, however. Depending on your health condition, it may not be appropriate for you to fast for long periods of time, such as 16 hours or longer. To begin experimenting to see if longer breaks from food can improve your gut functioning, try simply with a 12 hour fast overnight. Some studies show this can be enough to start to induce changes in the microbiome.

Intermittent fasting may not be necessary for a long-term dietary pattern for most people, but it may be a great tool as part of a gut-healing protocol to see if symptoms can be improved and balanced restored when used for a period of time.

For those with more severe GI conditions or those considering longer periods of fasting, it is best to work with a practitioner to ensure the safety of following a more restrictive protocol. And please consider other methods of gut health improvement besides fasting if you have a history of disordered eating or have medical conditions or are pregnant or nursing.

Apart from fasting, simply spacing meals out at least 4 hours apart can help with letting your digestive tract do its thing during the day as well. If your specific nutrient needs or eating patterns require snacking or smaller meals (some people with upper GI issues cannot tolerate large meals), then try to space your snacks and meals as far apart as possible.

9. Get Dirty
If you have dysbiosis and feel like your diet and supplement regimens are working enough to heal your imbalances, there may be other ways you are sabotaging your body's flora and damaging the microbiome. It may be time to get creative with different ways to improve your microbiome. It is important to look at the many ways we are contributing to dysbiosis through our daily habits.

For example, chlorine, which is in municipal water supplies, is anti-microbial. Consuming large amounts of this will affect the good bacteria in the body as well as the bad. Obviously, this is needed in city water systems, but filtering it out is important for your microbial health. I really like the Berkey Filter to remove chlorine and other disruptors in drinking water.

The skin has a huge microbiome itself, and provides a protective mucosal layer, so in addition to removing chlorine drinking water, you can filter it from shower or bath water as well. This protection of the skin microbes also means avoiding anti-bacterial soaps and hand sanitizers, as well as chemical cleaning products in the home.

Cleaning with vinegar, lemon, and natural soaps at home, instead of disinfectants and bleach, is also important to keep the body's bacteria in balance. Removing chemicals from water, cleaners and cosmetics from our toxic load, and even addressing our EMF load can all lead to improvements in the microbiome, all without changing the diet.

But, avoiding “bad” stuff isn’t usually enough to bring balance in any area of life--we also must bring in more of the good stuff! Introducing good bacteria can add diversity to the microbiome, too. This is where interacting with nature comes in...especially in the form of getting dirty.

Since it is Spring as I write this, I encourage going out and digging in the dirt as much as you can, adding to your microbiome with all-natural soil-based organisms, for free! This could be planting vegetables or foraging, or just playing with your kids. Walking barefoot in natural settings (bonus benefit of earthing and vitamin D-rich sunshine!), petting animals, hugging/climbing trees, swimming in natural waters and kissing your sweetheart are also great ways to increase the diversity in your microbiome without ever popping a probiotic...all in the name of wellness, of course.

10. DIY Detox
Supporting your digestive system not only involves the breakdown and absorption of food; it also involves detoxification and elimination of waste from the body. The digestive system is great at this, but if we are battling overgrowth in the gut (such as SIBO or parasites), assault from environmental factors, or have a weakened gut immune system, getting a little help from some strategies to help support these natural processes can be really beneficial. Dr. Natasha Campbell McBride recommends detox regimens as an essential part of the GAPS protocol for this very reason.

I know the word “detox” can seem trendy and off-putting, and even un-scientific, but the fact is, the body has natural detoxification processes via the lymphatic and digestive systems, with major help from the liver, and we can impact the functioning of these systems and support them in several ways.

Along with a nutrient-dense diet rich in antioxidants, adding in some daily self-care practices that support circulation, lymphatic flow and detoxification can be helpful in keeping your digestive function working optimally. Some of my favorite at-home lymph support strategies include: infrared sauna, dry brushing, cold exposure (such as hot/cold contrast showers), and soaking in clay or Epsom salt baths.

The Epsom salt soaks not only help support your body’s detoxification processes, but also provide magnesium. Epsom baths can be a remedy for constipation, as magnesium is one of the few minerals that can be absorbed through the skin and it can support gut motility. Try adding some Epsom salts to your next bath or foot soak to see if it helps your symptoms. Alternatively, you could find a mineral-rich hot spring near you and soak in that instead...that would be even better!

(Note: If you are pregnant, or have diabetes or other conditions that affect circulation, do not attempt an at-home detox bath.)

Need a Little More Support?

Being empowered to work on your gut healing at home is a great place or start (or even continue) your journey. But, if you need a helping hand on this path, with diet, lifestyle, or supplement recommendations, testing, coaching, and more, please reach out!

Follow this link to my booking page to set up a free discovery call and see if working together might be the next step on your healing journey.

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Harvesting Wild Ramps and a Recipe for Ramp and Nettle Sauerkraut

4/12/2021

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One of my favorite things about spring is the start of foraging season here in Southwest Wisconsin, where you can really connect to place and season by gathering your own food. Once maple syrup season, the true beginning of the foraging time, has passed, it is time for some of the green plants to start emerging. One of the very first wild foods that becomes abundant in this area in early Spring is ramps. Their season is short, starting in early April to about mid-May, so these are a special food that we greet with much anticipation.

Ramps are a type of wild onion that tastes like a leek crossed with garlic, so think super allium-y, herby- flavor profile. These grow best in the woods where there is plenty of shade, often on a hillside. However, if you live in an urban area, you can often find these in the produce section of your favorite grocery store, especially those that carry wild-crafted items such as a health food store.

Like all wild-crafted foods, ramps should be harvested with respect and a consideration towards sustainability and responsibility, only taking what you need and leaving plenty of plants to grow and thrive--both to preserve the plant species but also to ensure foraging can continue in seasons to come. You can choose to harvest only the greens or, if you are not taking very much, you can harvest the whole plant if done correctly. If you are unfamiliar with wild-harvesting for ramps or any wild plant, please do your research on plant identification ahead of time (I like Samuel Thayer's books for this!) to ensure your safety.

We have been carefully harvesting small amounts of ramps from heavy forest patches both for eating and and for transplanting them to our land to have our own wild ramp source right at home, letting the species proliferate even more. For more on respectfully harvesting ramp (yes, even sometimes with the bulb), read this article from Alan of Forager Chef.

Much like garlic, onion and other alliums, ramps can be added to so many dishes this time of year. Some of my favorite ways to incorporate them into meals is in scrambled eggs, frittatas, stir fries, meatballs, and even on burgers. I also love to put these flavorful plants into some of my favorite sauces, like pesto, chimmichurri, chutney and zhoug, replacing the onion or garlic in standard recipes for a unique yet familiar flavor.

Being an avid fermentationist, I of course have to find a way to ferment these beauties as well, both to prolong their appearance in my kitchen and to add a special (read: strong and funky) flavor to my ferments. The leafy green tops work well in a sauce or saute and, if using the bulb (the white part similar to those found on scallions), you can ferment these in a brine for pickled ramp bulbs.

My favorite ferment using ramps is a sauerkraut that captures the goodness of early spring: Ramp and Nettle Sauerkraut. The onion/garlic flavor of the ramps with the green, mineral-y flavor of the nettles are a perfect way to liven up traditional sauerkraut. You are adding a lot of nutrition as well, with the mineral boost from nutrient-dense wild greens and creating a probiotic-rich way to preserve these great spring treats as long as you like.

Ramp and Nettle Sauerkraut
Makes 1 gallon
This recipe makes 1 gallon of kraut, but can easily be modified to make a bigger or smaller batch.

Ingredients:
6 lbs green cabbage, finely shredded--usually 2-3 heads depending on size and density
2 cups ramps, coarsely chopped--green leaves only or whole, cleaned ramps trimmed of roots
4 cups young nettle leaves, loosely packed and chopped (can wild harvest if you have access and knowledge, but you may be able to find at a grocery store when in-season, or substitute other dark, leafy green instead)
        **You will need to wear gloves when handling the nettles, as they will sting when raw and unprocessed.
             The act of chopping and pounding in the kraut will get rid of the sting, so it will be fine to eat these
              raw after the kraut is finished with no sting!**
2-3 Tbs sea salt, or as needed based on weight of vegetables, using ratio of 1 tsp salt per pound of vegetables

Directions:
1. Combine the cabbage, ramps, and nettles in a large bowl.

2. Add salt based on weight of vegetables, using ratio above. Use a fine-grain sea salt with no additives, iodine, etc.

3. Using gloved hands, massage the salt into the vegetables, squeezing and crushing as you go. This will help to break the cell wall of the cabbage and release its water, combining with the salt to make a brine--this method is known as dry-salting. Massage together for several minutes (5-10 typically) until the cabbage has become softened and some water has been released, taking breaks and coming back to the kraut as needed.

4. Transfer the mixture into a glass jar or fermentation crock. I use a canning funnel to make this part easier and less messy. Do this step in batches, pounding the mixture into the jar as you go to make room for the whole batch of veggies. Press the mixture down firmly using a wooden spoon (or special kraut pounder) as a tamper to get as much air out of the vessel as possible. You can also use your hand to compress the vegetables a bit more and make room for the rest of the vegetable mix, continuing this tamping/compacting process until all of the mixture is in the jar or crock.

5. Press down with gloved hands one final time after all of the veggies are in, attempting to remove as much air as possible and pushing up as much brine as you can. Place a weight on top of the mixture and cover with a lid or cloth.

6. Let the kraut sit to ferment on the counter at room temperature for approximately 14 days. If your kitchen is warmer than room temp, this will go a bit faster (around 10 or so days), or it will take longer if you keep your kitchen cooler than room temp (closer to 18 days). Check your kraut regularly through the fermentation process to ensure the veggies stay submerged in brine. If they expand and rise above the weight/water line, simply press them down with a clean hand to submerge them again. Check regularly for mold and discard the batch if any forms.
**Your kraut is "ready" when it has a tart, tangy flavor, softened texture, and a slight effervescence from the fermentation process. If you like a milder-flavored kraut, you can stop the fermentation sooner, or let it go up to 21 days for a stronger-flavored kraut. **

7. Once your kraut is done fermenting, remove the weight and transfer to the fridge for long term storage. This will keep for about 1 year in the fridge (or cool root cellar), as long as the vegetables are kept well submerged below the brine.

Serve your Ramp and Nettle Sauerkraut as you would any other kraut, as a topping for brats, burgers, or sandwiches. We love this flavor combination on eggs, green salads, mixed into coleslaw, or stirred into rice just before serving for a flavor and acidity boost. Or, find your favorite way to serve this funky ferment, adding not only flavor but probiotics, enzymes and extra vitamins to any meal it accompanies!

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Honey Lemon Curd (GAPS-friendly and Gluten-Free)

3/31/2021

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Celebrate Citrus with Lemon Curd

We are approaching the end of citrus season (basically, the winter months) and when ripe, juicy, tart citrus fruits abound, then lemon curd is a must! Though I try to keep my food as local as possible, I do like to splurge on some super-premium citrus during the cold months to boost my mood (and taste buds!), carrying me through until local fruit is available.

I try not to feel guilty about knowing how far that fruit traveled from California to get here, but I suppose perfection is not the goal. When local fresh fruit is nowhere to be found except in the freezer, you can find a flavorful pick-me-up from citrus, starting the countdown to local produce (rhubarb here we come!)

Be sure to use organic lemons if at all possible. Lemons can be heavily sprayed with pesticides, and in recipes like this that use the zest, it is important to choose organic lemons to avoid those chemicals.

What is Lemon Curd?

So what is lemon curd? Curd is a British spread, much like a custard, made with eggs, butter, sugar (honey in this case) and citrus juice. Lemon is the most traditional citrus used, but you could substitute lime, tangerine, or grapefruit if you like. As odd as the name sounds, it is one seriously delicious treat, and citrus season is prime time to make it. Lemon curd is bright and buttery--the perfect blend of tart and sweet.

I use my lemon curd on sourdough toast or pancakes, as well as dolloped on soaked oatmeal, homemade yogurt, used as a tart filling, or eaten as-is as a healthy fat-packed sweet snack. I'm sure you will find your favorite use for your lemon curd, too.

A Nutrient-Dense Sweet Treat

Lemon curd is sweet, to be sure, but it is also full of nutrients! Lemons are a great source of vitamin C, great for the immune system and collagen production, and what better way to pack some extra lemon into your diet?

This recipe is also heavy on the eggs and butter, offering vitamins A and K2, healthy fats, choline and cholesterol, all essential nutrients to the body. Now that our chickens have started laying eggs regularly again with the return of the light, this recipe is a great way to use up our bounty of eggs.

My version is sweetened with local honey to add enzymes and antioxidants, in addition to a more complex flavor than white sugar, also making it GAPS-friendly. You could use maple syrup in place of honey if desired, especially if you would rather not heat your honey. Maple is another natural sweetener option that adds minerals and nutrients, along with its sweetness, and I love using it often since we make our own! Either sweetener is fine here, but honey is the only GAPS-legal sweetener; if you are on the low FODMAP diet, use maple instead.

Honey Lemon Curd
Makes 1 pint

Ingredients:
2 whole organic, pastured eggs
2 organic, pastured egg yolks*
1/2 cup lemon juice--the juice of about 4 lemons
2 Tbs lemon zest
1/3 cup local honey--can substitute real maple syrup if desired
8 Tbs pastured butter
Pinch of sea salt

Directions:
1. In a small bowl, whisk together the whole eggs and egg yolks.

2. In a medium saucepan (use a non-reactive material, such as glass or stainless steel pan), combine the lemon juice, lemon zest, honey, and salt.

3. Cut the butter into cubes and add to the pan.

4. Cook the butter, honey, and lemon over medium heat, stirring pretty regularly to prevent sticking. When the mixture starts to warm, gradually add the eggs, a little at a time, whisking as you add them. This will temper the eggs and prevent them from curdling too soon.

5. When the mixture starts to bubble, keep an eye on the texture. Whisk intermittently, but be careful not to overmix. The mixture will start to thicken as the eggs cook and curdle, and the curd is ready when it is approximately the texture of pudding, cooking for about 5-8 minutes.

6. Remove from the heat and let the curd cool for a few minutes, and then strain it through a fine mesh strainer to remove pieces of egg and lemon zest to create a smooth texture. Alternately, you could put the cooled curd into a blender to smooth it out, while leaving the zest in it.

7. Transfer to a pint-sized glass jar. Cover and refrigerate several hours or overnight, until cooled and firmed. This will keep 1-2 weeks in the fridge.

*Don't throw those egg whites out! The extra egg whites can go into omelets or scrambled eggs, or to make honey-sweetened coconut macaroons or meringue.

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How to Select the Right Probiotic for Your Gut Health

3/30/2021

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Probiotics Are Not One-Size-Fits-All

Probiotic supplements and foods (i.e., fermented foods) can be key in helping improve the microbiome, leading to better gut function and overall better health. However, one common mistake I often see in those looking to improve their gut health is not knowing how to select the right probiotic. It can be hard to know which one to buy, leading many people will grab whatever probiotic is cheap or seems "good enough," expecting this to be a magic bullet for gut health.

Unfortunately, not all probiotics are created equal, both in quality and ingredients, and it is important to know how to pick the right probiotic for your own unique body so you can maximize their benefits. These are not one-size-fits all supplements and I want to let you in on how to select the right probiotic for you.

As Always, Start with Food

Before diving into probiotic supplements, I want to address probiotics in the diet. As a food-focused dietitian, I like to emphasize food first (over supplements) to help support a healthy microbiome--this would include probiotic-rich fermented foods like sauerkraut, kim chi, yogurt, kefir, kvass, and kombucha, which contribute beneficial bacteria and yeasts to the body along with enzymes, prebiotic fibers and post-biotic digestion support.

Consuming probiotic foods as well as fiber-rich foods like vegetables, fruits, beans, nuts and whole grains, can help to create a diverse and robust microbiome, without having to add a supplement. For many healthy people, starting with a nutrient-dense diet, choosing organic foods whenever possible, avoiding processed sugars, flours and oils can often be a good start to creating a healthy microbiome.

Additionally, getting plenty of exercise and sleep, addressing stress and spending time in nature while avoiding chemicals in personal care products, cosmetics, cleaning supplies and more, can all support the microbiome in addition to a good diet. If you can adopt these diet and lifestyle principles as a starting off point, you will likely see an improvement in your gut health and overall wellbeing.

While using foods to support the microbiome is great for generally healthy people, in certain situations, adding therapeutic doses of probiotic supplements can be beneficial. Some people with sensitive digestive systems don't tolerate fermented foods, such those with FODMAP or histamine intolerances, and supplements can help add beneficial microbes to the body in place of these foods.

Who Can Benefit From Probiotic Supplements?

Since having a robust, diverse microbiome is one of the most important foundations of good health--from gut health, to immune function, and even mood and mental health--probiotic supplements can be beneficial in many situations, and can be an important part of a healing protocol.

Beneficial bacteria, yeasts and other microbes in the body (our microbiota) have numerous jobs, and we are only truly beginning to understand the myriad ways they promote good health. Beneficial bacteria help maintain the integrity of the gut lining (helping to prevent gut permeability, aka "leaky gut"), create healthy mucous membranes, facilitate the digestion and absorption of food, promote regularity of the bowels, help create digestive enzymes, and promote bile flow.

Along with these gut and digestive functions, commensal bacteria also promote respiratory and dental health, protect the body from pathogens, play a role in immune function, help with weight management and blood sugar control, help produce neurotransmitters (serotonin, dopamine, GABA, etc.) to support mental health, decrease the likelihood of allergies and food intolerances, and even take part in the production of some nutrients like vitamins B12 and K2, and short-chain fatty acids like butyrate.

So, if you have digestive ailments or other health issues that may be improved with a stronger, more diverse microbiome, then adding in probiotic foods or supplements might be beneficial for you.

What to Look for in a Probiotic Supplement

It can be confusing and overwhelming to select a probiotic supplement, and you want to be sure you are getting what you are paying for. My primary advice is to do as much research as you can before selecting and buying your product, as your average "grocery store" probiotic may not provide the benefits you desire or expect.

Here are some of the important things to consider when selecting a probiotic:

Species and Strain Specificity
First, I will start with a brief intro about the taxonomy of probiotics. The genus refers to the general "family" of the probiotic, such as lactobacillus, Bifidobacterium, or bacillus. The species is a more specific description of the bacteria (what most people are familiar with in probiotic names), such as lactobacillus rhamnoses. The most specific descriptor of a microbe is the strain (such as Saccharomyces boulardii I-745), which is the subtype of the species and gives the best indication of how this might benefit the user.

When choosing a probiotic supplement, I believe the most important thing to look for is picking the right species and strains of bacteria (or yeast) tailored to your specific health needs. This is important if you are looking to address specific symptoms or health conditions, as different species and strains have been shown to benefit different situations, while others have no research to support their use in different situations.

Getting specific about species and strains can also help to not worsen symptoms in some cases as well. For example, some people who have IBS or SIBO (small intestinal bacterial overgrowth) do not do well with some strains, and may even have symptoms worsened with some strain, while needing to use other strains in order to improve their symptoms. This is a key reason why probiotics are not one-size-fits-all!

Each species and, more importantly, strain of beneficial microbes has a different role in the body, so using the right microbe to help you is essential. Always carefully read the label to see which species and strains are included in the supplement. Do your research to determine what these strains have been shown to benefit certain conditions(or not)--the more information a label gives on species and strains it contains, the better. If the strain is not listed on the label, reach out to the manufacturer to gather more information and make the most informed decision you can.

I tend to recommend different probiotic strains for different health conditions, as some species and strains have been clinically proven to benefit certain conditions, but not for others. Doing your research and working with a practitioner before taking (and paying for!) a supplement ensures you get the right microbes, or combination of microbes, to actually help you reach your health goals.

Diversity
In addition to specific strains and species, I also typically recommend supplements with multiple strains in it, helping to promote the most diversity possible and attempt to confer the most benefit to digestive function and other health outcomes.

While the most strains in a supplement may not necessarily mean it will provide more benefit, I do like to see some variety and diversity of (evidence-based) strains in a probiotic supplement. There is much debate about whether probiotic supplements actually colonize the gut or not, but we do know that they provide benefit to digestive function, immune function, and other health markers, so adding many types of beneficial microbes is important, even if they only provide these benefits transiently.

Guaranteed Potency and Clinical Results
Good companies have transparency, guarantee high potency in their products, and back up their products with clinically-proven results. Many products will include a guarantee of potency, so look for this on the label to be sure that as many of the microbes are still potent and viable when you buy it off the shelf as possible.

Seeing "clinically tested" strains on the label and brands with third-party testing and certification is also a good sign as well. Again, if you do not see these types of information on the labels, reach out to the company to inquire further. If they can give you this information, great, but if not, move on to another company that provides more transparency.

CFU (Colony Forming Units)
Many people primarily focus on CFU (the number of microbes present in the supplement) when picking a probiotic. Our culture tends to fixate on "the more, the better," but this may not apply to probiotic supplementation; a super-high CFU count is not typically something I emphasize, as I feel quality and strain-specificity are more important than quantity.

I don't see a lot of evidence for higher CFU counts having more benefit to the gut, so getting hung up on this marker may be a waste of time. Look for a supplement with a CFU in the several billions, but focus your probiotic search much more closely on strains and quality.

Additives and "Other" Ingredients
When you read the label of your probiotic supplement, look for additives or allergens in the capsules that may not work for your body, especially if you have sensitivities or dietary restrictions. Some strains are grown using soy or dairy, and may need to be avoided for those with allergies.

Many probiotic manufacturers are adding other ingredients to amend the probiotic part of the supplement, such as prebiotic fibers, enzymes, or herbs. While these may be beneficial for some, others may not react well to added ingredients (such as prebiotics), so read your labels to look for these "extras." Also, fillers that are commonly used in capsules may cause GI distress or other reactions, so look at the inactive ingredients before using supplements as well.

As a side note, I do want to caution us to avoid thinking of probiotics in the same way that modern, allopathic medicine views treatments; the goal of these foods and supplements is to provide us beneficial microbes in the gut and improve digestive function, immune function and more.

So, while I like to use strains and species that have been proven in studies to benefit different health conditions, they are not "cures" and adding these strains is not the only step in creating better health, rather, are one of many layers of improving health. That is where working with a practitioner comes in!

Working With a Provider to Select Your Probiotic and Improve Gut Health

While being empowered to improve our own health is an important principle, there are times where working with a provider can be a part of that self-empowered picture. I always recommend working with a healthcare practitioner (or even a team of them) to find out which probiotic supplements and dietary changes may help support your gut health or other health condition.

One of the reasons for this is unintended side effects. As mentioned above, some don't tolerate probiotic supplements, whether at high doses or with certain strains, which is part of the reason I don't recommend adding a probiotic supplement across the board.

Some people need to avoid these supplements altogether, such as those with compromised immune systems or with certain digestive conditions, which is a big reason why working with a practitioner is better than assuming a certain supplement will be beneficial or appropriate.

Another reason is that a practitioner can help take the guess-work out of your treatment plan. They can order tests, such as stool testing, to determine where there are imbalances and what supplements may be therapeutic . A practitioner can help with your research into clinical studies on strains for various conditions, as well as address overgrowth and other factors contributing to GI symptoms.

Lastly, working with a practitioner helps to view the microbiome and the body as a whole, working with you on a comprehensive plan--remember, probiotics are not magic bullets! We must support the body with a good diet and healthy lifestyle practices, treat overgrowth of unwanted microbes and address inflammation and gut permeability to help create a healthy gut environment and diverse microbiome.

We also must ask the question of why and how the gut was allowed to become imbalanced in the first place. Using the extra support from supplements can be beneficial-but they are not a cure-all for better gut health and certainly must be a part of a comprehensive healing protocol.

If you have a certain digestive or other health conditions you feel may be improved with adding in probiotics, do your own research, talk to a provider to find the right species and strains for your body (or to see if a probiotic is even right for you) and to help improve your microbiome through diet and lifestyle.

Want Help on Your Healing Journey?

If you feel you may need some help in selecting the right probiotic for you and could use some guidance in your gut-healing journey, then please reach out!

Go to my website, www.laurapoerd.com, to set up a FREE 15-minute consult or book a package to get started on healing your gut.

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How EMF's Harm Your Gut Health--Plus, My Guide to Cutting the Cord with Wireless

3/5/2021

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Good Health Requires More Than Just Good Food!

While diet and nutrition are essential to good health, these are only part of the total picture of wellbeing. Other areas that must be addressed when looking at gut health and overall physical health include movement and exercise, stress and sleep, connection and community, as well as our toxic load.

There are certainly a huge number of toxins that can harm health, such as pesticides, herbicides, pharmaceutical drugs, vaccines, and more, but the damage done to our body from modernized life accumulating in our toxic load does not always come in the form of chemicals; sometimes, it comes from technology and devices and, for many, goes unseen. However, unseen does not mean unaffected.

There are electronic and radiation additions to our toxic load as well, coming from non-native EMF's (man-made electromagnetic frequencies) and radiofrequency radiation (such as Wi-Fi). Here, I would like to dig into their effects on our bodies, specifically looking at how modern technology damages our health and microbiome.

With my primary focus being on gut health and the microbiome, I cannot overlook this relationship between technology and our health. With more people (including myself) working from home now, and the recent rollout of more 5G networks, many of us are on the computer and using technology more than ever before, being exposed to more electromagnetic "pollution" than ever, so it is an important time to address this issue.

While many technological advances can be convenient and can certainly make it easier to earn a living during these strange times, the increased use of technology does not come without consequences—but there are ways to interface with these technologies to decrease their negative impact on our health.

I will cover some of the health effects of wireless technology and EMF's, but more importantly, I want to give some practical solutions for ways to improve your relationship with technology, both for health, privacy and happiness.
Some of my solutions and tips may seem extreme or darn near impossible but please believe that they are totally doable--I know, because I do them myself!

The Electromagnetic Load

The overarching theme of all my suggestions regarding protecting your health from harmful technology is this: remove anything wireless or “smart” from the home and, if you can help it, elsewhere in your life. I’m talking Wi-Fi, smart phones, Bluetooth headphones, and so much more.

The primary reason for this elimination is to decrease your exposure to non-native electronic and magnetic frequencies created through industrialization, often referred to as EMF's, "dirty" electricity (high frequency voltage transients), and radiofrequency radiation emitted by wireless devices and other electronic technologies, as these unequivocally cause damage the body.

Some refer to the amount of EMF’s and other harmful radiation our bodies must deal with as the "electromagnetic load," equated to the "toxic load" we bear from other environmental toxins we accumulate in this industrialized society. Our goal must be to decrease our electromagnetic load in order to protect our health.

While some people are sensitive to EMF's (they are often diagnosed with EMS, or electromagnetic sensitivity) and immediately feel their negative health effects, this is not true for everyone--and we should look to those with EMS as our canaries in the coal mine, showing us that these "invisible" pollutants are very real and have an effect on us.

EMF’s are unavoidable, especially in public spaces as nearly every place imaginable has Wi-Fi now, but also because all electricity has some impact on us (even the sun and our own bodies emit native EMF’s--we are electrical beings, after all!). So, while we may not be able to completely avoid these technologies, we must choose practices and products that emit less radiation and fewer EMF's, decreasing the burden on our bodies—especially with the knowledge that we are only beginning to understand how harmful these so-called innovations can be.

Why Should You Care About EMF's? How Do They Affect Our Health?

You cannot successfully carry out your healing journey--including healing your gut--without considering how these frequencies and radiation may be damaging your body.

As one paper from 2016 noted: “Studies, empirical observations, and patient reports clearly indicate interactions between EMF exposure and health problems. Individual susceptibility and environmental factors are frequently neglected. New wireless technologies and applications have been introduced without any certainty about their health effects, raising new challenges for medicine and society.”

This may seem fringe-y and far-fetched, or unimportant and even theoretical. Luckily, I have lots of science to back up what I am saying and am not basing all of my recommendations on feelings (though my intuition tells me these technologies are harmful, just to back up all that nice research).

These effects discussed below offer a bit of background on the why of the lifestyle changes I suggest implementing, but I am only scratching the surface here—click the links provided for more information and dig deeper into the sources related to EMF and radiofrequency health effects.

Some of the noted effects of non-native EMF’s (from man-made technologies) include:

Disruption to the microbiome (this study was on microbiota on the skin, but we know there is only one microbiome, as the whole body is connected!): "These findings led us to hypothesize that cell phone level RF-EMF disrupts human skin microbiota."
Effect on microbial growth and action
Effects on the nervous system: "It has been found that RF-EMF can induce changes in central nervous system nerve cells, including neuronal cell apoptosis, changes in the function of the nerve myelin and ion channels; furthermore, RF-EMF act as a stress source in living creatures. "
Damage to the antioxidant system and creation of extra free radicals, which can lead to inflammation and other diseases: "Exposure to EMF has been observed to cause increased free radical production in the cellular environment...In this case, antioxidant defense mechanisms are impaired by being subjected to an agent that causes overproduction of ROS, including EMF, thus resulting in oxidative stress. Studies in recent years have reported that free radicals play a major role in the mechanism behind many diseases, such as diabetes and cancer."
Potential for damage to the liver and brain (via oxidative stress), including in offspring when exposed during pregnancy: "In conclusion, Wi-Fi-induced oxidative stress in the brain and liver of developing rats was the result of reduced GSH-Px, GSH and antioxidant vitamin concentrations. Moreover, the brain seemed to be more sensitive to oxidative injury compared to the liver in the development of newborns."
Disruption to hormones and pregnancy (seen in rats, which may mean similar effects in humans): "In conclusion, although EMR exposure decreased the prolactin, estrogen, and progesterone levels in the plasma of maternal rats and their offspring, EMR-induced oxidative stress in the uteri of maternal rats increased during the development of offspring. Mobile phone- and Wi-Fi-induced EMR may be one cause of increased oxidative uterine injury in growing rats and decreased hormone levels in maternal rats."
Antibiotic resistance
Increased blood sugar
Impairment of memory
Potential links to cancer and skin conditions
Disruption in sleep and other non-specific symptoms in sensitive individuals, with longer-term effects in those even who don't perceive excessive EMF's; I recommend keeping as much of your technology, even the wired kind, out of your bedroom at night for optimal sleep

Clearly, these EMF's disrupt the growth of microbes, increase oxidation, create stress in the body, interfere with our nervous system, and can potentially inhibit liver function--all leading me to the conclusion that they must be addressed in the pursuit of gut health and improving the microbiome.

One researcher has noted: “Cultures have shown beneficial bacteria grows more slowly in the presence of electromagnetic fields, says Rau, allowing pathological organisms to dominate.” Think of how this could impact the beneficial microbes necessary for a healthy gut and robust microbiome, especially with how inundated we are with these technologies!

Practical Steps to Decrease EMF Radiation Exposure: Un-Cut the Wires!

I am not here to just report on problems, but offer solutions--that is the true way forward! If you want to try to incorporate decreased technology practices in your life, start to take some of these suggested steps below and begin to peel away the layers of modern technology.

While we can’t remove all devices from our life, it is time to seek out alternatives and new habits that allow us to move toward less entanglement and more connection. As you lower your electromagnetic load, you will see a benefit to not only to your physical health, but to mental wellbeing and connections as well.

Disclaimer: this will not be easy. Certainly, there are sacrifices to be made, routines and habits to adjust, but putting even some of these steps into place is worth it. Just like the sacrifices and effort required for eating healthy and exercising, these changes will require some discipline, too. These are just steps we have taken at our home, but finding what is right for you will be your own journey--enjoy it and be proud of every step you take!

Instead of...

Wireless internet at home or work

Smart phones or tablets

Other “smart,” wireless/cordless, or Bluetooth-enabled devices and appliances

Electronic “assistants” like Alexa, Google Home, etc.: these require WiFi, but also make us look to devices to answer questions and meet our needs, while also being huge invaders of privacy

GPS-enabled devices--phones, Garmin, etc.

Microwaves

LED, fluorescent (CFL), remote-controlled or smart lightbulbs

Holding cell phones to your ears, carrying devices in your pocket or resting them on your lap

Guessing or assuming how much EMF pollution is in your home or office

Living near high voltage power lines and cell phone towers

Switch to...

“Wired” internet in the home for computers, connecting with ethernet cables like the old days--except you can now use the phone at the same time as the internet!

Corded landlines (must be corded to reduce EMF load, as even cordless land lines are strong EMF emitters) and flip phones and laptop or desktop computers (yes, you can still buy flip phones!); You will have to replace the “other” features of a smart phone with things like an digital camera for photos and an MP3 player for music and podcasts, and use your computer for social media, including Instagram; be sure to leave all devices in airplane mode with Wi-Fi and Bluetooth turned off for the most protection.

Plug in anything that you can and only buy non-smart devices and appliances--examples include: speakers, watches, headphones (I love my airtube headset!), fridges, washers and other appliances, printers, Rumba-type vacuums, smart meters (we had to fight to get our meter read manually—but was worth it for both EMF load and privacy) and baby monitors (smart or otherwise, all emit EMF's due to being cordless) or any other devices that need Wi-Fi to use them and have wired versions available

Look up questions, turn on music, check the weather manually with a search engine or phone a friend (or go outside to look up the weather!).

Look up directions and print off maps ahead of time, or ask directions-yes, Mapquest still exists!

Use convection/toaster ovens and old-fashioned stove top cooking to heat up food.

Use incandescent bulbs and candles to light your home; this also helps limit artificial blue light exposure, especially at night, an important factor in sleep and natural melatonin production; while these use slightly more energy, remember that we can just use less lighting at night in general by going to bed earlier or use candles if you need more light! I also recommend using a blue light blocker on the computer if using it after dark (the free downloadable program I like is called F.lux)

Use shielding devices when you can, especially when carrying your devices with you, such as laptop or cellphones (we use items from Mission Darkness), or if you want to rest your laptop on your lap. Some of these essentially create a Faraday cage around your device, shielding incoming and outgoing signals for privacy as well as radiation. Defender Shield makes similar products as well. Keep devices far from your body, as the closer they are, the more radiation you are exposed to.

Get an EMF meter to see where the zones are in your home that may need to be adjusted in some way, such as moving higher EMF-emitting items away from primetime spots like the bed or couch, wherever you spend most of your time; those most sensitive to EMF's may need to install a Stetzer filter to decrease their electromagnetic load.

Choose to live as far away from high voltage power lines and cell phone towers (especially those with 5G) as you can; I know this is not always possible, but I encourage you to use this as an important factor when determining where to live if at all possible.

Other Factors to Support Decreasing Dependence on Tech

Health outcomes are certainly my main motivation to remove wireless and Bluetooth devices from your life, but other reasons also exist. These devices drastically decrease your privacy, as they are constantly collecting transmitting your data, while also tracking your every move. They also inhibit your ability to ground and connect with the people and the tangible world around you.

Some measures we have used to increase our privacy online include: Turn off location services, microphones and cameras (or even cover the camera lens) on your computers/devices when not using them; ditch Google and use Smart Page or Duck Duck Go for search engines; switch to Brave Brower over Chrome or Edge for your web browser; use Linux as an operating system over Microsoft; and my husband insists on using ProtonMail over Gmail for email purposes, but I am still working on transitioning to this myself.

Removal of unnecessary devices also helps re-train you to communicate and interact more for real: make phone calls, play games with your family, do more physical activity (can you get up to turn on the light, or do you really need a smart lightbulb??), and get out more in nature, without so much assistance from and distraction by technology.

I am not necessarily against all technology—hello, I am typing this on a computer right now--but I encourage us to view it as a tool and not as a measure of status or progress that must continue to expand into more areas of our lives and become more advanced. I like to try and compartmentalize it as best I can: use it for work when necessary and for entertainment in moderation, choosing devices and appliances that decrease my electromagnetic load.

Want to Learn More?

For more information (like, way more) on the history and effects of these technologies on our health, I encourage you to read the book The Invisible Rainbow by Arthur Firstenberg. He goes in-depth into the damages these technologies do to our bodies, including our microbiome and immune system, our mental health and so much more.

The Weston A. Price Foundation has a great series of podcasts diving into EMF information and effects, which you can check out here: https://www.westonaprice.org/podcast-category/emfs-5g/

There are also several great blog posts and articles on these sites: Children's Health Defense Fund, EMF Empowerment, and EMF Academy if you want to learn more about news, products, and steps to take to protect your health.

The goal here is not to be perfection or piety; the goal I am proposing is simply the commitment to better health through decreasing our electromagnetic load, in addition to nutrition, movement and more. The process of untangling from wireless technology may be slow I, but is necessary to support gut health and overall wellbeing—and our household is proof that it can be done!

Start with one step, a few or even all of them, doing what you can to gradually move away from incessant technology use and bombardment with harmful radiation. What steps have you and your family taken to help decrease your EMF load? Let me know in the comments!

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The Best Herbs for SIBO

2/20/2021

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What Is SIBO?
An Introduction to Small Intestinal Bacterial Overgrowth

SIBO is an acronym for Small Intestinal Bacterial Overgrowth. This essentially means there is a dysbiosis, or imbalance of good and bad bacteria, in the small intestine. The gut, along with the entire body, has an invisible ecosystem of microbes, such as bacteria, yeasts, worms, and more, called the microbiome. A healthy microbiome is not only needed for proper digestion, but has also been linked to immune function, lowered inflammation, weight management, clearer skin, and even better mental health.

In a healthy, normal digestive tract, there is a robust and diverse population of these beneficial microbes, nourished by a healthy mucous membrane, which help to digest and absorb food in the small intestine.

However, in the case of SIBO, there is not enough of these "good" microbes in the gut and unwanted bacteria take over. This can be caused by multiple factors, such as a nutrient-poor, industrialized diet, chronic use of antibiotics or other medications, history of certain types of infections, poor gut motility, low stomach acid, hypothyroidism, and even chronic stress.

When the gut doesn't function properly, food doesn't get adequately digested and move through the GI tract as it should, allowing undigested food to remain longer in the small intestines This is where opportunistic, pathogenic bacteria can thrive and take over.

Certainly, everyone has some of these "bad" microbes in the gut at various times. However, when their population grows and there aren't enough commensal, or beneficial, microbes to keep them at bay, they encroach into parts of the gut where they don't belong. The beneficial microbes are then able to do their jobs, and problems in the gut will arise.

Symptoms of SIBO

SIBO can have a variety of symptoms, many of which are digestive issues. Some of these include gas, bloating, abdominal pain, diarrhea, constipation, chronic pain, weight changes, eczema, brain fog, fatigue, and nutrient deficiencies from malabsorption.

SIBO is becoming more prevalent due to poor diets and all of the industrial chemicals in our world, as well as our increased stress and disconnection from nature (a great source of beneficial microbes!). There is growing evidence that SIBO is connected, if not the underlying cause of, other digestive issues, including irritable bowel syndrome (IBS), with one study showing between 30-85% of patients with IBS also having a SIBO diagnosis.

The overlap of IBS patients and SIBO diagnoses demonstrates the strong connection between dysbiosis and inflammation in the gut. When bacterial overgrowth occurs, it can lead to inflammation and damage in the gut lining, with a lack of healthy mucosa (mucous membrane) for protection, which can then cause dysfunction and increased permeability in the gut, such as in the case of IBS or leaky gut syndrome.

Many of the SIBO symptoms can also be symptoms of other digestive issues and diseases, so getting tested to ensure you pursue the right course of treatment for your body's needs is important.

Diagnosing and Treating SIBO

SIBO is commonly diagnosed through a breath test, using the glucose and/or lactulose breath tests. It cannot be diagnosed through stool tests like some other GI conditions, nor can it be diagnosed by symptoms alone. These tests, which are less expensive and less invasive than other tests for SIBO (such jejunal aspirates, the "gold standard" for SIBO testing), are measuring for hydrogen and methane in the breath, which are metabolites of bacteria.

These gasses would normally only be produced by large intestinal bacteria in a healthy gut, which would not show up in a breath test. If there is overgrowth of bacteria in the small intestines, they will produce these gasses and these will be then measurable in a breath test. The best testing protocols look for both hydrogen and methane, as different bacteria will have different metabolites and only testing for one of these may not give an accurate diagnosis.

Other testing, such as stool tests, are great to have in conjunction with the breath tests, to see if other pathogens are contributing to symptoms, such as SIFO (fungal overgrowth) or H. pylori, as well as seeing if there is a low population of beneficial microbes, which is all helpful information for making a treatment plan with a provider.

Conventional treatment for SIBO typically uses antibiotics, sometimes accompanied by diet changes and/or probiotic recommendations. The antibiotic Rifaximin has been shown to be the most effective antibiotic treatment for SIBO, with some other antibiotics being used with less consistent results. However, this prescription medication can be expensive, is not always covered by insurance, and can come with side effects as well.

Plus, overuse of antibiotics can be counterproductive to creating a healthy microbiome and often plays a role in how many arrive at SIBO in the first place.

Herbal Remedies Shown to Help with SIBO

Luckily, herbal medicine has much to offer for the treatment of this bacterial overgrowth. Many herbs are known for their anti-microbial properties and have been used in traditional medicine practices such as Ayurveda and Traditional Chinese Medicine for centuries.

To accompany this traditional wisdom, several anti-microbial herbs have actually proven in studies to be as effective as Rifaximin in the treatment of SIBO. Science is finally able to prove what herbalists and traditional healers have known for a very long time. These alternatives are not only more cost-effective, but are often safer to use with fewer side effects and are remedies given to us by nature. Below is a list of some of my favorites.

Herbal remedies used to help treat SIBO:

peppermint oil
oregano oil
other aromatic essential oils: tarragon, rosemary and thyme oils
berberine-containing herbs: barberry, Oregon grape root, coptis, and goldenseal
olive leaf extract
garlic (especially helpful for methane-dominant SIBO; available as allicin extract for low FODMAP individuals)
ginger
horsetail
horse chestnut
neem
cinnamon
wormwood
licorice root
chamomile
lemon balm

Many of these herbs not only act as anti-microbials for SIBO, but have other digestion-promoting properties as well, making them helpful in a gut healing regimen. For example, oregano oil and garlic also act as anti-fungals; wormwood also acts as an anti-parasite and it, along with ginger and chamomile, have bitter compounds to stimulate digestion; chamomile and lemon balm help soothe the nervous system; licorice supports adrenal health and is a demulcent to support healthy mucosa, along with chamomile. Ginger is not only anti-microbial, but it also is anti-inflammatory, anti-nausea, and promotes gut motility by acting as an herbal prokinetic...this is just an all around dynamite herb for digestion!

This is not necessarily an exhaustive list, but is a good start if you are looking to add herbs to your SIBO protocol. Plus, all of these have been shown in studies to be effective at treating SIBO; many more exist with clinical and/or anecdotal support behind them.

These herbs can be taken as tinctures or capsules, and some in tea form as well. I like to use enteric-coated capsules to ensure they reach the small intestine when using encapsulated herbs, especially in those formulas with essential oils, as they can be irritating to the stomach in sensitive individuals. Some work well in tincture form, such as the more bitter herbs, whereas a tea may be quite unpleasant to drink, but tasting the herbs does provide some benefit in stimulating digestion, as this process starts in the mouth.

Typically, I like to do a combination of these herbs as part of a SIBO protocol, in order to offer the best defense and account for individual differences amongst clients. Combining enteric-coated essential oils with other anti-microbial herbs can be very beneficial. There are some brands and products on the market aimed at SIBO and related issues, that include a combination of many of the above herbs, so you and a provider can decide what is right for your body and price point.

Here are a few of my favorite products out there with SIBO-fighting herbs (I have no affiliation with these brands, I just like their combination of herbs for SIBO) : Atranil, Dysbiocide and FC-Cidal from Biotics Reserach, Candibactin AR and Candibactin BR from Metagenics, Microdefense wth Oregano from Pure Encapsulations, Oregano Oil Complex and Peppermint Oil GI from Protocol for Life Balance, Thorne, Peppermint-Oregano Oil Complex from Natural Factors, Peppermint Soothe from Nature's Way, and Iberogast (which itself has evidence as a SIBO treatment).

Some practitioners will also recommend taking herbs or supplements that disrupt the biofilm, or protective layer, emitted by these pathogens, to improve the efficacy of the anti-microbial herbs on these bacteria. Beneficial microbes use biofilm to protect themselves as well, so this is an important mechanism that plays a role in a healthy microbiome; however, it can inhibit the efficacy of antimicrobial herbs in a treatment regimen.

Examples of natural biofilm disruptors include: nattokinase, curcumin (from turmeric), linoleic acid (an omega 6 fatty acid), and berberine. Use of these additional remedies may be considered if an antimicrobial treatment does not seem effective or infections recur.

Other herbs may be used as well that can relieve symptoms of SIBO until it is resolved, including carminatives for gas and bloating, anti-spasmodics and astringents for diarrhea, laxative herbs for constipation, bitter herbs for stimulation and motility (and many other symptoms), as well as nervines and adaptogens to support the stress response and the nervous system, as we know the strong connection between stress and gut health.

These, of course, are not health care recommendations, but are examples of products with proven anti-SIBO herbs in them. Always consult your own health care provider before using supplements and I highly encourage you to work with a practitioner to get the right treatment rather than taking shots in the dark in hopes of treating yourself.

Other Considerations for the Treatment of SIBO:
Stress, Diet and Lifestyle Practices and Associated Health Conditions

Treating the microbial overgrowth associated with SIBO is an initial, important step in getting your digestive system back on track and symptoms under control. But, it is important to remember that SIBO itself is a symptom. There is a reason that these pathogenic microbes were allowed to run rampant, and it is essential to address these when considering how to resolve the dysbiosis and dysfunction in the gut--taking anti-microbials to control SIBO is not a stand-alone protocol.

Anti-microbial herbs are not to be taken indefinitely, as they can be counter-productive for the beneficial microbes as well if taken for too long. Getting their population low enough to decrease inflammation and symptoms, while allowing beneficial microbes to thrive and help repair the gut is the goal. A practitioner can help not only select the right herb combination, but also with appropriate duration of the treatment, as well as other important approaches like the addressing the diet.

Dietary changes, both a short-term healing protocol as well as lifelong improvement in the diet, cannot be overlooked in improving gut health. You may consider a dietary approach such as the low FODMAP or GAPS/SCD diets after herbal treatment to provide further healing and relief, working with a practitioner to find the right course of action for you and to ensure elimination diets are followed properly to prevent nutrient deficiencies and unhealthy relationships with food.

Other areas to address for SIBO, IBS and related conditions include:

Oral health and oral microbiome, presence of mercury fillings
Inadequate stomach acid or other upper GI issues like GERD and H.pylori infections
Digestive enzymes and pancreatic/liver/gall bladder function
Impaired gut motility (this is huge with SIBO!)
Low thyroid function
Stress and mental health, mindfulness and counseling (this absolutely must be addressed with SIBO or other GI conditions!)
Ileocecal valve function
Inflammation and allergies
Exercise and movement
Body work, acupuncture, and abdominal massage
How we eat (not just what we eat)--chewing, meal timing, fasting, etc.
Environmental toxin exposure, such as pesticides and antibiotics in food, plastic use, etc.
Time spent in nature--we get some of our microbiome from earth, natural water, air, plants, and animals!
Nutrient deficiencies--including B vitamins, copper, zinc, iron, vitamins A and D
Methylation and MTHFR mutations
Support and repair of the intestinal lining and mucosa with bone broth (collagen, L-glutamine), demulcent herbs, anti-inflammatory herbs, and prebiotics when tolerated

What about probiotics?

There is a need to repopulate with the gut with beneficial microbes after antimicrobial treatment and elimination diets. Of course, dysbiosis is not just presence of unwanted microbes, but even more so, lack of beneficial microbes. However, this is not typically the first line of treatment, as many with SIBO and IBS do not actually tolerate probiotic supplements and foods at first, because of the inflammation, dysbiosis, histamines and other reasons.

Once you are ready to add probiotics in, however, it is important to select species/strains proven to support SIBO/IBS, including supplements that include: b.clausii s. bouldarii, b. infantis, s. thermophilus l. reuteri, l. rhamanous, l. acidophilous, l. platarum, b. coagulans, b.subtillus, b. breve, b.longum, b.lactis; many of these have been shown to help with IBS symptoms and may be beneficial to include to improve the gut biome.

I like to use supplements that provide a combination of lactobacillus, bifidus, and bacillus (SBO, or spore-forming) species, as well as fermented foods when tolerated (these also provide postbiotics and prebiotics--the total package!)

Remember that SIBO is rarely one-and-done with herbal treatment, where one round of herbal antimicrobials makes all signs of SIBO disappear. Consider if these additional, whole-person approaches can offer long-term healing once antimicrobial treatment is finished. The gut is so complex and is affected by so many parts of our life--the goal is not just to kill of anything potentially harmful, but to heal and rebuild with a healthy, robust microbiome.

Want some guidance on your gut healing journey?

If you are looking to approach SIBO, IBS and gut-healing in a new way, you may want some help and support in your healing journey. This can be overwhelming and confusing...but there is hope and a way forward!

Reach out to me by clicking the "Work with Me" tab at the top of the page or click here, where you can purchase a health coaching package or schedule a FREE 15 minute discovery call to see if working together is right for you!

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Soaked Chickpea Hummus--Plus Why You Need to Soak Your Beans

1/23/2021

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Chickpeas: A Pantry Staple for a Healthy Gut

There is just something crave-able about hummus...it's creamy, savory, and I can hardly find anything I wouldn't dip in it. A staple of Middle Eastern cuisine, hummus is chickpea- and tahini-based puree that is an all-around perfect spread. My recipe, which I have been riffing off of since college, is basic but totally hits the spot and I always like to keep a batch in the fridge for a quick lunch or snack.

There are so many different versions of hummus out there--such as the multitude of beautiful hummus recipes from Middle Eastern food icons Yotam Ottolenghi and Sami Tamimi, who have written some of my favorite cookbooks--but my version keeps it simple. My recipe stands out, especially from the store-bought stuff, because it emphasizes properly-prepared chickpeas as the base, turning the chickpea from low-cost pantry staple to nutritional superstar.

Why Should You Soak Your Beans Before Cooking?

Beans, like most plant foods--and especially the seeds of plants (think beans, grains, nuts, and seeds)--contain anti-nutrients. Anti-nutrients are compounds found in plants to protect them from predators, but they also bind the nutrients in beans so they are not well-absorbed in our bodies. The main offenders in chickpeas and other beans are phytic acid and lectins. Many people actually avoid beans because of these anti-nutrients, but that may not be necessary. Proper preparation of beans (and other seed foods) before cooking helps decrease the content of these anti-nutrients, increasing the bioavailability of minerals like zinc and magnesium, while also making the beans more digestible.

If you have ever eaten beans, either cooked yourself or from a can, and experienced digestive distress afterward, then soaking your beans before cooking will likely benefit you. The process of soaking in water before cooking--also called germination--helps break down the starches in beans to increase digestibility and lower the glycemic index. Preparation methods like soaking actually lower the FODMAP content of the beans as well, making them easier on the GI tract and less likely to cause gas, bloating or discomfort after eating for those that are FODMAP-sensitive.

Besides soaking, other forms of prepping beans or other seed foods before cooking include souring and sprouting, all which help to improve digestibility and bioavailability of these nutritious plant foods. Cooking itself actually decreases the content of some anti-nutrients as well, but I still like to take the extra steps before cooking to decrease them even further. The tahini in hummus is made from sesame seeds, which contain some of the same anti-nutrients as the chickpeas; for this reason, and for a richer flavor, I like to use a tahini made from roasted sesame seeds and do not recommend raw tahini here. You could go the extra steps of making your own tahini by soaking, toasting and grinding sesame seeds into a paste, if you want a gold star for super-soaked hummus!

Does this mean that no un-soaked or un-sprouted bean or grain should ever touch your lips? Definitely not. But it does mean that, if you are striving to have the most nutrient-dense diet possible, have digestive issues or are needing more vitamins and minerals in your diet, then preparing your beans before cooking is something to seriously consider. If you do your best to soak, sprout, or sour most of your seed foods before consuming, then you will be making big strides toward better nutrition.

How to Soak Beans Before Cooking

Even though it is an extra step, soaking beans is super easy, so don't let it deter you. Sure, it takes some planning, as you need an extra couple of days, but it is worth it for all of the nutritional reasons--and less gas!--as mentioned above.

To soak your chickpeas for making hummus--or any bean prior to using in a recipe--simply check your beans for rocks or hardened beans to discard and rinse. Place in a bowl and cover with water; you should use enough water to leave plenty of room for expansion as the beans soak, which is typically several inches above the top of the beans. Add a big pinch of salt to the water and leave at room temperature to soak for at least 1 day, up to 2-3 days. While they soak, you may see some bubbles or signs of fermentation beginning in your beans. I typically strain and rinse my beans every 24 hours while soaking to keep my soaking water clear. Smaller beans, like lentils, will take less time, while larger beans will take longer, both for soaking and cooking times.

Once you are ready to cook the beans, drain and rinse from the soaking water. Add to your pot and cover with double the volume in water that you have in beans, and season with another big pinch of salt. Bring to a boil and let them cook for about 1-2 hours (depending on the bean) until extremely tender. If you are cooking beans in a recipe rather than alone, avoid putting anything acidic in the pot, which will toughen the beans and slow down cook time. Instead, add any acidic ingredients after the beans are cooked. If you want, beans can be cooked them for about one full day in the slow cooker rather than the stove top, if you want a more hands-off approach.

Once tender, drain off the cooking water and use beans according to your recipe. Or, if you like to meal prep, make a big batch and let them cool, then store in the fridge to use throughout the week in various recipes. This is a great way to have beans to throw into any meal to make meal prep quick and easy, especially since these are a bit labor intensive.

Finally, Onto the Hummus (No more excuses for store-bought!)

Use your tasty Soaked Chickpea Hummus as a dip for veggies, sprouted grain crackers, avocado oil chips, as a spread on a sandwich or as a bed to top with roasted meats and veggies--anywhere you want to add a pop of flavor, creamy texture, and a boost of nutrition!

Soaked Chickpea Hummus
Makes 1 quart
Prep time: 1-2 days for soaking; 1-2 hours for cooking beans; 15 minutes for hummus

For the chickpeas:
2 cups dried chickpeas
Sea salt

For the hummus:
3 cups cooked and slightly cooled chickpeas (from the soaked and cooked chickpeas above)
1/2 cup tahini
1/4 cup good quality olive oil
1/4-1/2 cup water (amount needed will vary based on thickness desired)
2 Tbs lemon juice
4 cloves garlic, chopped
1/2 tsp sea salt
1/4 tsp paprika
1/4 tsp cumin
Pinch pinch ground black pepper

Directions:
1. To soak the chickpeas: First, rinse the dried chickpeas and cover with water, leaving room for expansion. Add a pinch of salt to the water. Let sit at room temperature, covered with a cloth for at least 1 day to soak. If letting your beans soak for an extra day or two, drain and refresh the soaking water daily.

2. To cook the chickpeas: Once soaked, drain and rinse the soaking water. Add to a stock pot and cover with double the volume of water as you have beans. Add a pinch of salt. Bring to a boil and let cook for at least 1 hour, stirring often and adding more water as needed if too much boils off--there should always be plenty of water in your cooking pot. Once cooked until very tender, drain the beans and set aside to cool--they can still be warm when making your hummus, but they should not be extremely hot.

3. To make the hummus: In a food processor, place all of the ingredients except for the water. Pulse several times to break up the large pieces.

4. Begin to puree for a few seconds then add in 1/4 cup of the water as the food processor is running. Let the hummus blend until it becomes smooth, adding more water (up to the full 1/2 cup) if you like a thinner hummus. If you like a thicker hummus, feel free to leave it at just 1/4 cup water.

5. Taste and adjust seasoning as needed. Distribute into storage containers, where it will keep for 1-2 weeks in the fridge or a month or two in the freezer (you can totally make a big batch of hummus to freeze for later use!).

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Digestive Bitters 101 (Plus a Recipe for DIY Cardamom-Black Pepper Bitters!)

1/15/2021

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Bitter Medicine for Good Digestion

One missing component of modern diets that is so crucial for good digestion is the bitter taste. I have written about bitters before, because I am so passionate about them, but I wanted to dig in a bit more today and give a recipe you can make at home, too!

The increase in processed foods over the past century or so, paired with a decreased intake of wild plant foods, has made the consumption of bitter foods today extremely low compared to traditional diets. Our ancestors had robust, diverse palates and bitter-tasting plant foods were commonplace and even desirable to them for their health benefits. By contrast, most people today are so limited in what foods and flavors they seek, that now bitter foods are not as appealing. Modern eaters are mostly seeking out sweet and savory flavors above all, leaving bitter behind. There are a few areas in which bitter has not only remained in the modern diet, but has even thrived in recent years: alcohol (think hoppy IPA's or bitter liqueurs for cocktails), chocolate (love that 80% dark chocolate!), and coffee (Starbucks is doing just fine). The acceptance of these foods, even if they shouldn't be staples in the diet, does give me hope that people may be ready to enjoy more bitter foods again.

Why is this change in bitter food consumption important? This shift matters because foods that offer these bitter flavors, and even the bitter taste itself, are important in supporting gut health. So many people struggle with poor digestion now, because of the assault on our bodies from modern foods, stress, pollution, and more, and we need to look to traditional wisdom to turn this trend around. I like to emphasize adding in what is missing in the modern diet in order to promote better digestive, and overall, health, rather than focus too much on elimination. Along with probiotic-rich fermented foods and collagen-rich bone broths, adding in more bitter foods is the perfect way to add balance to the modern diet and get us back to our wild food roots.

What Are Bitters? How Do They Benefit Digestion?

The bitter taste is found mostly (but not exclusively) in plant foods, and this notable flavor comes from various chemical compounds, such as alkaloids, that are present in the plants. These compounds are detected by the bitter taste receptors, signaling digestion and movement throughout the body. "Bitter" is the only taste with receptors throughout the digestive system, not just on the tongue in taste buds.

These compounds work by signaling stimulation, increasing efficiency in metabolic processes and detoxification. By challenging the body, especially the liver, bitters increase resilience against toxins and other assaults from the outside world. The bitter taste is heralded for promoting digestion, helping to decrease bloating, gas, nausea, and heartburn, improve liver detoxification, balance the microbiome, and promote regular bowel movements. Besides its benefit to digestion, the bitter flavor has also been associated with regulating blood sugar and increasing satiety after meals, which can help promote weight management.

The bitter taste can be incorporated into the diet either through foods, beverages, or herbs. These can range from mildly bitter, such as ginger, chamomile or fennel, to strongly bitter, such as radicchio, orange peel or dandelion root. The peels of many fruits and vegetables offer bitterness, so leaving these on whenever possible is an easy way to add more bitter to the diet. Both in cooking and herbal remedies, the bitter taste is often balanced with other flavors--such as sweet, acidic, or aromatic-to increase palatability but also to provide other benefits these different herbs may offer.

What Are Digestive Bitters and How Do You Make Them?

Many foods and herbs offer us the digestive benefit of the bitter taste, but the term "bitters," or "digestive bitters" is typically used to describe an herbal extract made from bitter herbs. This is usually in the form of a tincture, where the herbs are extracted in alcohol, which is then used medicinally to soothe and improve digestion. You may see them under the names "bitters, "digestive bitters," or "Swedish bitters" on store shelves.

While there are many great store-bought bitters out there, such as the brand Urban Moonshine, I am all about DIY herbal medicine. Making your own tincture from dried herbs is really easy and can be done with many herbal remedies, not just bitters. If you follow a basic formula, you can make extracts from a variety of herbs, empowering yourself to improve and protect your own health.

I use a basic tincture formula for my bitters, which I learned from various sources, including Richo Cech's book "Making Plant Medicine." There are other methods out there, such as the "folk method," which doesn't use exact measurements, but I prefer the method I will outline below that uses weight and volume measurements for more precision. The formula I use to make tinctures from dried herbs is this: weigh out dried, cut and sifted herbs (not powders, fresh herbs or large pieces of dried herbs) in grams; use a ratio of 1 part dried herbs (in grams) to 5 parts alcohol (in mL) to figure out how much alcohol you need for extraction; measure your alcohol by volume in milliliters; cover your herbs with the alcohol in a jar, shake regularly to macerate and let sit to extract for about 1 month; once extracted, strain the herbs and use the tincture.

I use a simple kitchen scale to weigh my herbs and, other than some dropper bottles for storing the prepared tincture, that is about the only special equipment you really need. For the alcohol menstruum (extracting liquid), you can use good quality vodka or a 50/50 blend of high-proof grain alcohol (around 190 proof alcohol such as Everclear). Alcohol, and not just water, is necessary to use for the menstruum, as many of the bitter compounds are fat-soluble, and must be extracted using alcohol.

Some of my other favorite herbs to use in bitters formulas (other than the ones in my recipe below) include:

Dandelion root
Burdock root
Angelica root
Chamomile
Coffee bean
Cocoa nibs
Yellow Dock root
Fennel seed
Lemon peel
Ginger root

How to Make Cardamom-Black Pepper Digestive Bitters

The particular blend of herbs in my Cardamom-Black Pepper Bitters is amazing because it combines sweet and spicy, along with the decidedly bitter flavor, for the perfect flavor balance. This formula is great to use as-is whenever digestive upset or discomfort arises, but also goes great in cocktails or mocktails, adding a burst of bitter and aromatic flavors to your favorite beverage. Even just a few drops in sparkling mineral water makes quick digestif for any time of the day.

To use these bitters medicinally (or as otherwise advised by herbalist or healthcare provider), take 10-30 drops directly on the tongue or dissolved in a few ounces of water. To add to a beverage, add 1/2-1 dropper-full of bitters to a cocktail or other beverage for a bitter flavor bomb.

Recipe: Cardamom-Black Pepper Digestive Bitters
Makes about 1 quart of tincture

Herbs:
28 grams whole cardamom pods, crushed
28 grams whole black peppercorns
28 grams dried orange peel
28 grams Oregon grape root
28 grams gentian root
28 grams cinnamon bark (can be in chips or whole sticks)
28 grams yarrow, aerial parts not roots

Menstruum (alcohol-based extracting liquid):
980 milliliters vodka (or 490 mL each 190-proof grain alcohol and water for a 50/50 blend)

Directions:
1. Place the dried herbs in a half gallon-sized glass jar.

2. Pour the alcohol or alcohol/water mixture over the herbs. Tightly screw on the jar lid.

Shake the mixture for several minutes to combine and macerate. Label with the ingredients and date, then set on the counter or in a cabinet, away from direct sunlight.

3. Shake the container daily (or at least every couple of days, whenever you remember to do it!) for a few minutes, to macerate and infuse your liquid with the herbal constituents. Let the herbs infuse, shaking daily, for at least 1 month. You can let it sit longer if you prefer.

4. When ready to strain and use, shake vigorously one last time. Pour the mixture through a mesh strainer to collect the liquid and separate out the used herbs. Use a gloved hand to gently squeeze the herbs, releasing any liquid they may have stored in them. Discard the herbs (compost, etc.) after pressing.

5. Cover the jar of liquid (your tincture) and let sit overnight. Then, pour this mixture through a coffee filter, tea towel you don't mind staining, or fine mesh strainer; this removes any more solids or "sludge" that may have settled. This step is not totally necessary, but will result in a tincture with very little solid residue left behind and a nice, clear liquid.

6. This final tincture can be stored in a glass jar or decanted into individual amber dropper bottles, making it easy to use whenever needed. Clearly label your vessels, whichever you choose to use for storage, with the contents and date. Tinctures made in this way will keep for several years.

Want to Dig Deeper?

If you are interested in learning more about gut health and even need a little help on your gut-healing journey, go to my online health coaching and nutrition counseling website, www.laurapoerd.com, where you can schedule a free 15-minute discovery call or book a package to work with me!

If you are wanting to nerd out more about bitters and herbal medicine, I highly suggest the work of Guido Mase. His books "The Wild Medicine Solution" and "DIY Bitters" (the latter written with herbalist Jovial King) both go in-depth into the science of bitters, characteristics of various bitter herbs and offer many recipes for making your own bitters at home.

Here's a toast to both the bitter and the sweet that life (and foods) have to offer!

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Supercharged Soaked Oatmeal with Gelatin

11/24/2020

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I don't know if it is because of my Scottish heritage or not, but I absolutely love oats. There are so many wonderful uses for this whole grain, whether it is in my homemade soaked granola, oatmeal raisin cookies, used as the binder in a organ meat-rich meatloaf, or this nutrient-dense version of a breakfast favorite: oatmeal. A bowl of oatmeal for breakfast is warm and comforting, perfect for this time of year. I love that you can make a batch of oatmeal all your own, adding whatever spices, fruit, nuts or sweeteners you like.

Commercial oatmeal is made with quick-cooking oats, usually destined for the microwave, and is typically packed with way too much sugar. All of these are big no-no's in my kitchen, so I like to make oatmeal my own way, adding as much nutrition as possible. In my version, I use thick-cut rolled oats that are soaked overnight before cooking for improved digestibility and then "supercharge" the oatmeal by adding gelatin for collagen-based protein, natural sweeteners and healthy fats. I typically add fruit like apples or raisins, along with some soaked and toasted nuts for some extra flavor, texture, and nutrients as well.

Despite adding gelatin and nuts for a protein boost, I do still like to serve a side dish of something really protein-rich such as sausage, scrambled eggs or Greek yogurt to create a nicely-balanced breakfast that will keep you full and satisfied for hours.

Oatmeal does not have to just be made into a sweet breakfast, as it can be made into a savory dish as well. If you omit the fruit, spices and sweetener, subbing in savory herbs instead, you have a whole new type of oatmeal on your hands. This can be used much like grits or polenta, topping this savory porridge with crumbled sausage or bacon, a fried egg, sauteed greens, or shredded cheese for simple and hearty meal.

Don't forget, oatmeal, sweet or savory, does not have to just be a breakfast food! Use herb-y, cheesy oatmeal as a side dish with dinner instead of rice or potatoes, or treat yourself to a little breakfast-for-dinner with a bowl of lightly sweetened, spiced, fruity oatmeal with some crispy bacon on the side.

Try different add-ins, spices or even different types of fats to make this your own unique oatmeal using whatever you have on hand, or even be so bold as to serve your oatmeal plain with just a pinch of salt and pat of butter. Go nuts--the world is your oatmeal! I mean, oyster. (Which you could totally put in savory oatmeal. Ok, I'm done.)

Supercharged Soaked Oatmeal with Gelatin
Serves 4-6

For soaking:
2 cups thick-cut rolled oats (not instant and not steel-cut)
Water for soaking
Pinch of sea salt
1 Tbs plain yogurt or kefir

For cooking:
3 cups water
1/2 tsp sea salt
1 Tbs gelatin powder (such as Great Lakes brand) plus 1/4 cup water
2 Tbs coconut oil or butter
2 Tbs maple syrup or sweetener of your choice
1 tsp cinnamon
1/4 tsp allspice or other warm, sweet spice such as ginger or nutmeg
1/2 cup raisins or other dried fruit
1/4 cup toasted nuts or seeds, such as pumpkin seeds or walnuts
Milk or heavy cream for serving

The night before you make your oatmeal, prepare it by soaking. Put the oats in a bowl and add enough water to cover the oats, with a few extra inches of water covering them to allow for expansion while soaking. Add the salt and kefir/yogurt, stirring to dissolve. Cover with a cloth and let sit on the counter overnight.

In the morning, drain the oats through a fine mesh strainer and discard the soaking water.
Add the oats to a medium-sized saucepan. Add the water and salt, and bring to a boil over medium heat. While this comes to a boil, dissolve the gelatin powder in the 1/4 cup water in a small bowl, setting aside to bloom.
Once boiling, reduce the oats to low heat and add the oil/butter, sweetener, spices, and dissolved gelatin. Let cook for about 15 minutes, until the liquid has reduced and the oatmeal has thickened to your liking--if you like it thinner, let it cook for less time and more time for a thicker oatmeal.

Add in the fruit and nuts, letting it cook another 5 minutes or so to soften and warm the add-ins.
Serve the oatmeal topped with a bit of cream or milk if desired.

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Three Cheers for Vitamin D!

10/20/2020

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As I am writing this, the sky is utterly grey and the season's first snow is falling from the sky. Though I had already planned on writing about vitamin D this week, today's weather gives me a greater sense of urgency when wanting to discuss its significance. Vitamin D is best known for its association with the sun and, as the amount of sunlight wanes and our layers of warm clothes increase this time of year, now is prime time to dig into vitamin D.

A study from 2012 shows that vitamin D deficiency affects 50% of the worldwide population, with other studies suggesting about a 40% deficiency rate seen in U.S. adults. Many suggest even higher deficiency rates for different populations, including the elderly, infants, those with darker skin complexions, certain medical conditions and those with religious beliefs that preclude more covered skin. There is probably an even higher rate of deficiencies that have not been diagnosed, or even sub-clinical deficiencies for a large percentage of the population. This would mean their blood values of vitamin D may not be low enough to show up as a clinical deficiency, but are too low to support robust long-term health. For a vitamin that comes freely from the sun, this is a staggering rate of deficiency to me. I would venture to guess that there is even more prevalence of insufficient vitamin D now that people are staying at home all the time!

The Role of Vitamin D
Vitamin D plays a number of physiological roles, often acting as hormone to influence various systems and cellular functions in the body. Vitamin D is probably best known for its impact on bone health, as it is needed for proper absorption of calcium and balancing calcium and phosphorus levels. Besides supporting healthy bones and teeth, it also has been linked to heart health, improved immune function and resistance to cancer, blood sugar regulation and thyroid function, as well as mood and mental health (including Seasonal Affective Disorder). With all of these roles it can play in the body, it is easy to see why we must address the high rate of deficiency in this vitamin.

Having sub-optimal vitamin D levels over a long period of time can lead to issues and disruptions in all of the systems mentioned above. Vitamin D deficiency also increases mortality, as an independent risk factor, so addressing deficiency is clearly important to address long-term health, but deserves attention in the short-term as well. If vitamin D is extremely low, especially during periods of growth such as childhood, one could develop conditions such as tetany or rickets. Tetany causes muscle twitching and spasms, while rickets causes softening and weakening of the bones, which can lead to problems with growth and even walking. Rickets is rarely seen in the developed world, as most milk is now fortified with it. However, inadequate intakes that are enough to prevent rickets, but not enough to promote optimal health, are very common. Getting too much vitamin D, on the other hand, can also cause health problems such as soft tissue calcification or excess calcium in the blood. Excessive vitamin D would typically be caused by over-supplementing, however, not from sunbathing too much.

The Sunshine Vitamin
Vitamin D has gotten its nickname as "the sunshine vitamin" due to the fact that we can get a significant amount from sun exposure, as our bodies convert the UV light into this vitamin when it comes into contact with our skin. But it is just that easy? A little bit of sun and you get all the vitamin D you need? Well, it is a bit more complicated than that.

There are some special considerations when determining if you are able to get adequate vitamin D through sun exposure or if you may need to amend the sunshine with food and supplements. One of these is the timing and quality of sun exposure. For the optimal amount of sun for vitamin D synthesis, you would want as much skin exposed to the sun as possible during midday (around the noon hour). This would mean that if you were mostly clothed or if your sun exposure was early in the morning or later in the afternoon, you may not be optimizing your sun exposure for vitamin D. The amount of sun needed for optimal vitamin D synthesis depends on your skin tone and sun tolerance.

Those with lighter skin tones need less sunshine to synthesize vitamin D, while darker skin tones need more, as the melanin in the skin inhibits the conversion of UV rays to vitamin D. Lighter-skinned people can get adequate sun for vitamin D if they sunbathe or have some skin exposed, just up until they begin to turn pink. If you start to burn, you have overdone it, and in fact, have maxed out how much vitamin D you can make at that point. This could be 10-30 minutes, depending on how sun tolerant someone is. For darker-skinned people, they would likely need a much longer stint in direct sunlight, which could even be up to an hour or more, to synthesize adequate amounts of vitamin D in the skin.

One kicker with sun exposure, no matter the melanin content of the skin, is that time of year and latitude will affect the quality of sunlight for making vitamin D. For example, those in Northern climates during the winter time will absorb less vitamin D from the sun, even if they do get out in the sunshine midday, as the UVB rays are not as strong during the winter. Also, if you are in a colder climate, more of your body will be covered due to the weather, so less skin is exposed overall, decreasing the vitamin D synthesis potential at that time as well.

Besides melanin and clothing--especially dark clothing-- other barriers that block UV rays, thus preventing vitamin D synthesis in the skin, include: sunblock, shade, clouds, air pollution, and windows. So, if you had any hopes of throwing on sunblock and hitting the beach to soak up some vitamin D, you will need a new strategy. To balance the need for direct sunlight on the skin with the need to not burn, get your midday sun for a shorter amount of time, stopping before you start to get pink. Then, you can use some sort of sun protection such as shade, clothing, or a chemical-free sunblock to prevent burning if you would like to continue to enjoy the outdoors midday. Sitting in the window on a sunny day or sunbathing on a cloudy day won't cut it, either; finding other ways to get your vitamin D needs met may be necessary if you have limited access to midday sun on a regular basis, burn easily, or if you live in a Northern climate during the winter.

What about winter?
If those of us in Norther climates can't get enough sunlight in the colder months for adequate vitamin D synthesis, then what do we do? We would take a lesson from those who have lived in these areas for centuries, and turn to food. There are a few food sources of vitamin D3 (the more bioavailable form of vitamin D), which are all ancestral, animal-based foods. Having adequate fat in the diet is necessary for proper vitamin D absorption from food sources, so consuming a diet rich in unprocessed fats is a good place to start.

Animal foods have provided vitamin D to those in Northern, colder climates well before there were capsules available to buy at the store and it is time to consider these the superfoods that they really are.
Some of the best food sources of vitamin D3 include:

Wild-caught fish, such as sardines or salmon
Pastured pork, especially the lard and fattier cuts
Liver
Pastured egg yolks

It is important to remember that the animals must be raised outdoors, with plenty of sun exposure themselves, for the food they provide to have adequate amounts of vitamin D. There are many foods that are enriched with vitamin D, such as almost all milk sold in the U.S., but obtaining as much of your vitamin D intake from food sources as you can is ideal.

Who is at risk for deficiencies?
As discussed above, there are huge amounts of the world's population that are deficient or insufficient in this essential vitamin. Though we can synthesize vitamin D from the sun and have multiple food sources available, this continues to be worldwide health issue, which some refer to as "pandemic" level. Some populations are more at-risk for this deficiency, however. Because the sun is once of our best sources, those with limited sun exposure are at a very high risk of deficiency, as well as those who would be unable to get adequate amounts from the diet, such as those consuming a modernized diet.
Here are some of those groups most at-risk:

Those living in colder climates during the winter
Those who work indoors or have a generally "indoor" lifestyle
Those with darker skin tones or those with lighter skin tones who regularly wear sunblock
Elderly people
Infants
Pregnant and/or breastfeeding women
Those in religions who require covering the body, such as some Muslim populations (this is usually women, but not always)
Those with food allergies or dietary restrictions that exclude the vitamin D-rich foods, such as vegans and vegetarians
Those with digestive issues or liver disease that prevent absorption and storage of vitamin D
Low income and/or malnourished populations

For those that fall into any of these categories, prioritizing your vitamin D status is essential for good health. Looking to sun and food sources is the first step, but for some, that may not be quite enough.

Do I need a supplement?
For those in any of the high-risk groups listed above, supplementation of vitamin D is often needed to have adequate levels in the body. With indoor lifestyles, diets rich in processed foods, and chronic health conditions afflicting so many, the modern way of living does not make it easy for almost anyone to get enough vitamin D through sun or food. Though supplements are frequently necessary, I do encourage starting with lifestyle modifications as much as possible and then supplementing if needed.

If you feel you are at-risk for low vitamin D, it is definitely worth getting labs drawn to determine your exact vitamin D status and supplementing as needed after that. The most common test for this is the 25(OH)D test (calcidiol), which optimally would fall between 30-50 ng/mL. There are other tests that can help determine your vitamin D status, and other factors that could cause an altered 25(OH)D result besides insufficient sun or dietary intake (such as chronic inflammation or inadequate calcium intake), but getting this drawn is a good place to start. Getting further assistance from your healthcare provider is, of course, part of the equation here as I am not giving you healthcare advice, just general information.

If you are deficient, as proven by labs, then supplementing may be necessary for you, as lifestyle and diet have likely not met your body's needs. When choosing a vitamin D supplement, no matter the dose, look for those labeled vitamin D3 for the best absorption. Choose those that come from natural sources, such as lanolin or cod liver, rather than synthetic sources. A vitamin D3 supplement with vitamin K2 added will also help with absorption, and these are becoming increasingly easy to find. Cod liver oil, either in liquid or capsules, also provides vitamin D in a food source, along with vitamin A and omega 3 fatty acids. Though this is a good choice for all of these reasons, the amount of vitamin D provided may vary by brand and processing method, so do some research before purchasing, especially if you need a higher dose of D3 due to a deficiency. If you are looking to consume a high dose of vitamin D3 (over 2000 IU) for whatever reason, then you should be getting your labs checked regularly by your doctor to avoid excessive vitamin D intake.

As we head into colder months, now is an essential time to shine some light on vitamin D in your life. Evaluate if you do (or even can) get enough from the sun these days, look at your intake of vitamin D-rich foods, and consider if getting labs drawn and adding a supplemental vitamin D3 source may be right for you. What better time to ensure you have the happiest and healthiest winter possible?

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Brine & Broth

Laura A. Poe, RD

I am a gut health-focused nutritionist and online health coach based in Southwest Wisconsin. My recipes and philosophies center around traditional, nutrient-dense foods that support robust gut health.

My goal is to provide you with simple and delicious recipes that fit into real life, and information for choosing healthful real foods. Enjoy!

Copyright 2022 Laura Mathes, RD
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