Utah Natural Meat -- Shop Here if You are Able

Utah Natural Meat
7400 S. 5600 W. West Jordan, UT

       I wanted to make a quick shout out to a local haunt my family adores. Utah Natural Meat is the farm where we purchase our meat. Shayn and and Kristen Bowler are third generation owners and operators of this little family business. And when I say little, well, I mean tiny as businesses go these days. They hire temporary help here and there, but they employ only one regular staff member. This is a true family business, and has been in the family since the 1940's.

Some of the things I love about about this little family and farm:

• They are so obviously hard working. They go out of their way to make sure their customers are happy. And at times when I've been pregnant, they have always gone out of their way to make my visit as easy as possible.
• They are honest. I was chatting one day with their worker as she checked out the packages I was buying. The conversations went something like me saying, "I really love this store. The family has always seemed so great!" To which their worker said something like, "Oh, I love working for the Bowlers. They are beyond scrupulous. It is just so nice working for people who are so concerned with being honest about the way they operate." Conversations like this say a lot to me about a business owner. I'm sold.
• They sell a variety of meats, and have very reasonable prices. You will find beef, pork, lamb, goat, chicken, and turkey. They sell the muscle meats, which are awesome, but they also sell organ meats (liver, kidneys, and heart), fat from pigs and beef for rendering into lard and tallow, and bones.

• They sell eggs pastured eggs! Walking up the the store you will often see a variety of chickens meandering around.

• Speaking of that, all of their animals are pastured. As you drive up to the store you will see fields with pigs running around, mother cows with their calves, a tiny little donkey named Pepper, two draft horses, King and Duke. (We recently went to a family day at the farm and got a wagon ride with these beautiful horses. Amazing animals.) They often times will have turkeys wandering around too. And our favorite, the farm dog, Maggie. She is just the sweetest fuzzy girl.

Shayn with Duke and King

• Another great thing about family operations like this is they are a family. They have children the same age as mine, and so all of these animals are accustomed to children and their antics. I love going there and seeing toy tractors all over the place, and knowing that I can let my kids wander while I grab what I need. Maggie thrives on the attention the kids pour on her.

• They specialize in a heritage breed of cattle called corriente. If you click on the link to their website, you can read there all the great things about the corriente breed. I can testify, it is excellent quality beef, and again, the price cannot be beat.
• Along with their animal ventures, they also grow vegetables to sell in the summer and fall months, and they have local bee keepers, and artisan soap and cheese makers who sell their wares in the farm store as well.
• Oh, and they grow all their own feeds for their animals. Yes. I know, can real people be this fabulous? Non-GM alfalfa, and during the winter they have a green fodder system so the animals get greens year round. Bless them.*

      So there you have it. I am an advocate for buying locally, and wanted to get the word out there about this fantastic family and their little store. We can't raise all of our own meats yet. In the mean time (whatever that means) we feel good about our purchases here, knowing the animals raised here have good lives in sunny fields free to roam, with good real foods to eat. 

Thank you, Kristen and Shayn!

*Utah Natural Meat is not organic certified, however, they do use non-GM, corn/soy free feeds for all of their animals. You can read about their choice to remain uncertified here.

Note: It appears I forgot to mention Utah Natural Meat's store hours. They are open Thursdays 2:00pm-5:30pm, and Saturdays 9:00am-12:00pm.

Talk to Me: PPD and D-MER

I mentioned in a previous post that I had experienced post part depression after my third son was born. I wanted to write a post about how I realized I was suffering from postpartum depression (PPD) and dysphoric milk ejection reflex (D-MER), and what I was able to do to climb out of the brackish pit.

I was sitting on my couch not long after baby 3 was born, he was snuggled in for a nurse. All of a sudden this wave of despair washed over me. Not just the "Oh, I'm sad right now." kind, but the "Why bother even trying to go on? Life is worse then it has ever been." And also thoughts like, "I seriously hate my husband. I cannot even understand why I married him." This would last for about 10 seconds, and then it would pass. After about two weeks of this, I noticed these deep troughs of feeling correlated with nursings, more specifically when my milk let down. I dreaded it. Not long after that I realized I had read about this phenomenon while randomly browsing for birth stories on the internet. I was suffering from moderate dysphoric milk ejection reflex, or D-MER. (They hyphenate it because the acronym "DMER" had already been taken...)

D-MER is not the same as PPD, although mothers can have both. Also, it is not psychological in nature. I'll repeat that: D-MER is not psychological in nature. It is an anomaly based on the chemistry of milk let down. The best science of our day says that when prolactin goes up (it does more than just make you make milk, but for our purposes think of it is the lactation hormone) dopamine levels plummet for just a few seconds. In mothers who are experiencing D-MER, for some reason they feel that dopamine plummet as a wave of depressive feelings ranging from mild sadness, to more severe suicidal thoughts. Often the anomaly just sort of fizzles out as the mother and baby continue on their nursing journey. For some mothers they need to cease nursing their baby, because the wild hormone fluctuations are too damaging. (Yet another reason to stave off judgment for the mothers who do not nurse their babies.)

My remedies: 

1. I personally felt greatly relieved from merely remembering what I had read. It's always nice to know you're not going crazy. This epiphany didn't make the sinking despair go away, though, it simply buoyed me up for the times I would experience it. 
2. I am not a doctor, but I will tell you that I was able to find some information during that time that linked poor dopamine responses to magnesium deficiencies. I am a big proponent of getting the things we need from our foods, but I am not above taking a well chosen supplement. They can be life saving at times. I started supplementing with magnesium and it helped. Magnesium is a tricky mineral to supplement, because it can cause loose stools, and yet it needs to be in the intestines long enough to be absorbed... Good news is, even though supplementing is tricky, it did help some. It did not completely fix the problem, but I did find marked improvement. And luckily for me, the problem resolved with time. My main man and I have nursed longer than any of my other babes. I'm so grateful to be able to do it.

That isn't where things ended, though. Shortly after realizing all that craziness, I found myself standing in my kitchen one day just staring out my back window worried. I was worried about just about anything that my mind could grab hold of, but usually wild imaginings of what people thought of things I had said, or the way I had done this or that. I was anxious, restless, and just sad. It hit me that day as I was staring out the window, I hadn't always felt like that. I hadn't always felt so perpetually sad, and tired all the time. I am an active woman, and I while I wanted to be active still, I just felt tired. I spent some time searching in my mind that day, wondering when I all of a sudden felt so sure anything that was bad that could possibly happen would... and it hit me like a lightning bolt, this was postpartum depression. I hadn't felt this way a few long weeks ago while I was pregnant; it had been a good pregnancy, though it was a surprise.

My remedies: 

1. I remembered that day that I had read an article written by a homeopath on different remedies for anxiety and depression. (I know, am I not the biggest nerd the world has ever seen? I just read all these seemingly random articles, but they come in so handy. Maybe it's God...) I found the article, and tried the homeopathic remedy Ignatia Amara (I used 30C). I felt miraculous improvement with this remedy, within minutes of taking it. Our house is never without it now. I have since moved on to my constitutional remedy, Sepia.
2. During this same time, I also remembered the billion times I had been told PPD is strongly correlated to low vitamin B-12 levels, so I went in search of a good supplement for that. I took methylcobalamin (B-12), but didn't see any results. I was so disappointed. But I began to wonder about other B vitamins as well. To make a long story short, there are many different B vitamins all lumped together in what is referred to as a complex. The whole B vitamin complex is interconnected, and work closely together. I found that by supplementing one of the B vitamins, a person can unwittingly drive down level of other members of the B complex, and most, if not all of them have psychological effects because of their physiologic effects on our beautiful bodies and brains. After doing a lot of research I was able to find the most amazing food based B complex supplement. Ever.

I want to stress that these did not completely get rid of all of my symptoms 100% the first time taking them. The homeopathic remedy was awesome for minute to minute help, those times when I could just feel the anxiety creeping in. It is my miracle for that time frame. The B complex helped me feel at least 80% better after a small amount of time. I can't really say how long it was, I just realized one day, I wasn't fretful anymore. The last 20% has come with time as I have continued with the B complex.

I know there are a lot of people who are totally skeptical of homeopathic remedies. I can't say that I blame them, but I am here to tell you all they do work. I'll write my next post about the actual science (it is there oh ye doubters). Edit: Here is that post now!

So let's talk about this ladies. Have you experienced PPD, or D-MER? What was your experience like? What did you find that helped you? Or have you not? Are you still suffering? Please talk to us here. We would love to listen. Sometimes a listening, and empathetic ear can do wonders.

If you are wondering, but not sure that you have depression, here is a wonderful post with a list of possible symptoms.

Utah and Candy

Did any of you see the headline today about Utah and candy consumption? Or as one news source put it, "Utah Leads Nation in Candy Use". I thought that was a great way to word this. I don't know what bothered me more, the fact that this is true, or the quotes from the good professor. Essentially we, (Mormons, members of The Church of Jesus Christ of Latter-day Saints, LDS, what ever we call ourselves), are trading one vice for another. I am not exempt, but I do severely limit how often I imbibe.

What are your thoughts on this?

A New Perspective on GMO's

So, any thoughts?

On Cholesterol

This will be my second venture back into the blogging world after a brief sabbatical. During the time I was gone I changed a lot of diapers, had another baby, and started a Master's program in Health and Nutrition Education. I thought I'd drop the schooling bit in now, because what I'm about to introduce to you may seem radical...

I had a friend ask me the other day which cholesterol was the good, and which was the bad. I was totally embarrassed to admit that I couldn't remember, and honestly, that I had never known. As I thought about that the rest of the day, I finally realized the reason my mind had never retained that information is because I don't believe there is good and bad cholesterol. I really love cholesterol, and so I thought I'd share my mental ramblings on this sadly misunderstood nutrient.

What is Cholesterol?

Cholesterol fits tidily into the fats and lipids category, and should be revered for its many functions in the human body. Both HDL (high density lipoprotein), and LDL (low density lipoprotein) perform vital functions in the human body, and deficiencies in either are catastrophic in nature. Cholesterol, in times past, was blamed for clogging arteries. I find it poor logic, though, to look at a wound, and blame what we find there for the presence of the wound. We don't blame blood for scratches and cuts. We don't blame bandaids for them either. What is it that causes cholesterol to get stuck in a person's arteries? There are several mechanisms in place, but the primary problems that cause blockages in arteries are in fact poor blood sugar metabolism, which cause inflammation i.e. over consumption of carbohydrates (this can include fruit for particularly sick people) and resultant damages on a cellular level. Google this, "cholesterol patches damaged arteries" -- it's not really a secret.

Further, check out all cholesterol does for you (other than patch damaged arteries):

• All cell membranes in the human body are made sturdy by a combination of cholesterol and saturated fat. So that pretty much covers everything your body does. Let's end there... Just kidding, there's more.

• All human sex hormones are a break down of cholesterol. (That link is a Chris Masterjohn link. If you don't know of him, he's a smarty.) A  cholesterol deficiency can lead to a deficiency in these, which would wreak havoc on more or less all of your systems -- because our bodies function as a whole organism. You cannot experience degradation in one system alone. To name just a few of your systems that would struggle due to imbalance in these hormones, though: reproductive system (duh), pulmonary system, cardiovascular system, adrenal system, and... more. 

• Many other hormones are also made from cholesterol, such as cortisol, the stress hormone, and aldosterone, which regulates mineral absorption.

• Cholesterol aids in the absorption of fat soluble vitamins K, D, E, and A. Your body can even make vitamin D out of cholesterol. It's kind of this everywhere fix-it guy.

• Your body uses cholesterol to make bile. Bile is a green, viscous liquid made in the liver, which aids in the digestion of fat.

• It also aids in the absorption of minerals.

• For all the women reading this, morning sickness has been linked to a cholesterol deficiency, because it is linked to hormonal imbalances, bile production, and mineral absorption. (Magnesium is a big culprit here. Magnesium can also make you smell better when you sweat. That's fodder for a different post, though.)

Where do you get it? Where can you get it? Where should you get it?

Your body makes cholesterol in your skin in the same sort of fashion as it make vitamin D. Your body can also make cholesterol out of carbohydrates, in a similar fashion it can manufacture saturated fats from carbohydrates. Caution friends, this is far from ideal. In the absence of sun, and dietary cholesterol (or saturated fats, as it were) your body will crave carbs so that it can manufacture these other building blocks. This adds an extra step, and we know that the over consumption of carbohydrates: 1. depletes our bodies of minerals, 2. injures our bodies on both a large and small scale.

It is also important to note, the cholesterol made by your skin when exposed to the sun is in a different form than dietary cholesterol, (it is sulfated, or attached to a sulfur atom) and serves different functions in the human body than the dietary form. Dietary cholesterol is also important, because your body doesn't make the sort you get from foods. Your body, when exposed to optimal amounts of sun, will make about 98% of your cholesterol! That is amazing, and also scary considering how much time we all spend inside, and all of the things we have heard about sparing our skin sun exposure...

Just to make this slightly more controversial, cholesterol lowering drugs inhibit the human body from making cholesterol. That's right folks. Even though there is this, and this we are still giving statin drugs to the aging... even though low cholesterol is linked to double the mortality rate than high cholesterol. It is also linked to depression, suicidal thoughts, and violent behaviors.

The best dietary sources for cholesterol are:

• Shrimp
• Lobster
• Eggs
• Liver
• Pork
• Beef
• Chicken, with the skin
• Cheese
• Full fat milk
• Cream
• Butter
• Human milk ("The cholesterol in human milk supplies an infant with close to six times the amount most adults consume from their food." -- Mary Enig PhD, and world renowned lipids expert.)

So basically, google "high cholesterol foods", and eat those. Provided they are real, whole foods. Avoid snack foods like tater chips.

Interesting articles to read on the subject. Warning: sometimes Masterjohn can be a little dry...

Dr. Natasha Campbell-Mcbride 

Dr. Chris Masterjohn (Read this especially if you fear I'm leading you down the path of heart disease.)

Dr. Uffe Ravnskov 

Dr. Mary Enig on breastmilk composition.

Duke University on Fetal Alcohol Syndrome and Cholesterol 

Also:

Wikipedia: Cholesterol (I know guys, Wikipedia. It actually does have some good information these days.)

DIY: Installing Airlocks (Cheap, Easy, Fast!)

Well, I'd say we took the summer off blogging, didn't we!? We've all been off galavanting every which way, enjoying the long summer days, and trying new things to share. :)

I've had several inquiries regarding my previous post on making sauerkraut. I'm happy the love is spreading! I have officially installed nine airlocks this summer, and just must share how easy and worthwhile it is.

The point of the airlock is to allow carbon dioxide to escape (put off by the lactic acid-producing bacteria), without reintroducing any oxygen. Those little critters need an anaerobic environment to thrive.

Here's What You Need:

Some airlocks

Some 3/8" grommets

A drill with a 7/16" bit

Here's What You Do

1) Attach the 7/16" bit to your drill (if you find this too tight to slide the airlock in later, you can also use the 1/2" bit, but try the former first).

2) Drill a hole in the top of a mason jar lid. I found it easier to do this while the lid was secured onto a quart jar. Mason jars really seal well, which is why I like to use them, but you could also use a jar with a lid that has a rubber edge around that inside of the lid (like most salsa jars).

3) Fit the grommet into the drilled hole.

4) Carefully press the end of the airlock into the grommet. It doesn't need to go in terribly far, it just needs to be as tight as possible. (Be careful how you put weight onto these cheap airlocks—they can crack, like the one pictured here. We used some super glue on it and thankfully didn't have any leaks.)

5) Ta-da!

6) After you pack the jar with whatever you want to lacto-ferment, be sure to add a little water to the fill-line on the airlock. This helps keep your veggies airtight.

Right away I started fermenting some garden beets and carrots. I found tricky ways of keeping the veggies submerged below the brine. For the beets, I left the largest slices uncut and lodged them down beneath the shoulders of the jars. For the carrots, I used celery slices (which ended up being delicious) and did the same thing. Be sure to leave at least an inch of headspace between the brine and the top of the jar.

 Feel free to stare for a few minutes.

I did.

I left them at a friend's house for a few weeks while I was out of town, so eager to try them upon our return. Wow. I was not disappointed. Neither were my little boys. We all loved them!

Next I did pickling cucumbers, Bubbies style. I kept the cucumbers submerged with grape leaves, which help keep the pickles crisp. Two of the jars are still going (six weeks later) and some of the brine has sunk below the leaves at the top. I can see no sign of mold. Props to the airlocks!

Here they are after three weeks of fermenting.

The airlock water in the first jar is a little 

off-color because some of the escaping 

CO2 tried to drag my brine up with it!

Lastly, I made 5 gallons of sauerkraut (2.5 pictured here, 2.5 in my Harsch crock). I kept the kraut submerged by anchoring a large, firm cabbage leaf beneath the shoulders. The sauerkraut became really bubbly really quick as the first stage of fermentation began. I had to open the jars and re-press the cabbage beneath the brine. I recommend leaving a little more than one inch of headspace, and plenty of brine above the veggies.

I made these five weeks ago.* We've already gone through two of these jars, with three of them (and the crock) still going strong. The flavor is a little different every time I open a new jar (the older it is, the more I like it). When we're ready to dig in, I swap out the airlock lid for a unpunctured lid, and pop it in the fridge, ready to accompany every meal. :)

Honestly, it's a thrill.

*I must admit, I came out liking the airlock method more than the open-vat method (mentioned in the sauerkraut post) for two reasons: 1) I never had to deal with skimming mold off the top, and 2) I found the flavor slightly more complex for the same amount of time.

Sauerkraut: Want It, Love It

When I was 16, I spent a few weeks touring around Europe as part of a youth orchestra. It was unforgettable.

My strongest culinary memory from that trip (aside from Italian gelato and a certain restaurant on the Champs-Elysées) was the sauerkraut in Switzerland. Knowing nothing about it, I wished then that I could forget it. It was rather sour. It smelled funny. I didn't like it. I didn't want it. And I couldn't wrap my mind around its immense popularity.

I wish I could see my teenage self peer into the future and observe in disbelief my love affair with this fermented cabbage now. It is deliciously sour and impressively complex. I love it. I crave it. I eat it almost every day. If it runs out—tragedy.

A standout in the repertoire of lacto-fermented foods, sauerkraut packs a powerful punch. The fermentation occurs as tiny little bacteria called lactobacilli happily feed on the starches and sugars in the food, producing lactic acid (thus lacto-fermentation). This amazing, transformative process

• perfectly preserves the food
• enhances digestibility
• increases vitamin levels 
• creates new nutrients 
• removes toxins from the food
• produces beneficial enzymes as well as antibiotic and anticarcinogenic substances 
• inhibits growth of bad bacteria, not only on the food but also in your gut (that is, it would give E. coli a good fight if it happened to show up down there)
• breaks down phytic acid, even in the gut
• promotes healthy gut flora (probiotic), thereby strengthening your immunity
• produces a complex flavor that evolves with age

Wow. Raise your hand if you want some of THAT!

Whether you want it or not, you do need it. As you make it and eat it, little by little you will start to crave it and love it. Your body will recognize the good it's doing and keep reminding you. When I have encountered sugar cravings, taking a few bites of sauerkraut instead has been both satisfying and healing. My body sings its praises after every little bite.

A caution: many brands of sauerkraut available in stores have been pasteurized, killing the beneficial microorganisms we so desire. In order to reap the deep benefits, you have to make it yourself.

Fortunately, it's easy! If you've never lacto-fermented anything before, sauerkraut is a great place to start. I suggest reading the whole recipe before starting. Here we go!

BASIC SAUERKRAUT

Ingredients
For every pound of organic cabbage, use 2 tsp. sea salt

Equipment

• A sharp knife
• A cutting board
• A scale (if you don't have one, weigh your cabbages at the market, keeping in mind that you'll be coring them) 
• A large mixing bowl
• Fermentation vessel of choice (you can use a regular mason jar)*

Directions
1) Technically this step is optional, but I like to start by sharpening up my knife a little to expedite the cutting, especially if I'm making a big batch (which is always).

2) Remove outer cabbage leaves. Cut and core the cabbage.

3) Shred the cabbage. (You can use a food processor if you want, but I prefer the consistency I achieve with a knife.)

4) Weigh the cabbage, adding the salt as you go. The salt preserves the cabbage as the pH drops during the first few days of fermentation.

5) Squeeze and press the juice out of that cabbage! You can go nuts and do it all at once OR you can let the cabbage and salt sit together for a while to help draw out the juices before pressing (which you can do right in your fermentation container, if you like). This can take hours or even a whole day if it suits you.

6) Using a small implement (e.g. a little jar, meat hammer, potato masher, one of these fancy crushers, or your fists), pack the cabbage tightly into your fermentation container, getting rid of as many air bubbles as possible. Leave at least one inch between the juice and the top of your jar (the sauerkraut will expand). If you're having trouble getting the juices to rise above the cabbage, you may add some salt water (1 tablespoon sea salt dissolved in 1 cup filtered water) as needed. I have rarely needed to add water, but it won't ruin your ferment to do so. :)

My Harsch crock, stored under the sink

7) Sauerkraut requires an anaerobic environment to ferment, so you need to keep the cabbage submerged under the brine to avoid spoilage. If you're using a mason jar without an airlock, use one of the two following methods:

1. Leave the jar open, but weigh the cabbage down with something heavier so the brine stays well above it. Keep your eye on your kraut. If you notice a thin white film forming atop your brine, just skim it off. You're welcome to taste and stir your sauerkraut whenever you like. 
2. Close the jar tightly and put it in a cool, dark corner of your kitchen. The lactobacilli put off CO2 that needs to be released, so if you choose this method, you should "burp" the jar every few days by loosening the ring and allowing the CO2 to escape. You can also take this opportunity to taste your kraut. You will notice the flavor changing as the fermentation progresses.

8) Wait. You have to be patient. Sauerkraut goes through three stages of fermentation, and you get the most benefit out of it if you wait a minimum of four weeks (see "mistake #1" in that post). Remember, the cabbage must stay submerged under the brine.

9) When you taste the sauerkraut, trust your instincts. Sauerkraut has a high success rate (I don't think I've ever botched a batch), but occasionally one might go bad. This post includes some visuals that might warn of an improper ferment (see "mistake #2," though if you use any purple cabbage to begin with, then "pink cabbage" is not going to be an indicator of spoilage). Above all, trust your gut!

10) There are lots of ways to eat it. Like this:

This:

Or even this (the juice is an amazing digestive tonic!):

Or whatever tickles your fancy or tempts your palate. It can be eaten plain or added to just about anything—salads, sandwiches, smoothies, warm soups—and it's notoriously good with meats.

I hereby wield the power of the Daily Dare and challenge you to make some sauerkraut and eat it! I promise that if you make it, wait patiently for it to transform, and consume it regularly, you will reap tremendous health benefits. You will want it.

Once you've made it a couple times, you'll be ready for sauerkraut's foreign cousins, kimchi and cortido (coming soon!).

~~~~~

Some of my resources on lacto-fermentation:

• Wild Fermentation by Sandor Katz (he has a couple other good ones, too)
• Real Food Fermentation by Alex Lewin
• Nourishing Traditions by Sally Fallon (just a section dedicated to it in this book)
• Lacto-Fermentation eBook by GNOWFGLINS (Wardee also recently published a book called The Complete Idiot's Guide to Fermenting Foods, which I don't have)
• Lacto-Fermentation eBook by Cultures for Health (free online!)

*An Important Word on the Vessel

Some recipes call for using a plain old mason jar. I fermented this way many times before a wonderful person gave me a 10-liter Harsch crock a year ago. Everyone seems to have a different idea about fermenting in mason jars. Some think it's best to have a container that can release the gases produced by the lactobacilli without allowing more oxygen into the jar (using something like these, or here's a more economical DIY for attaching an airlock to your mason jar lid).

At least one blogger has stirred up some controversy regarding the safety and efficacy of lacto-fermenting in mason jars. Here is another blogger's responses to those circulating concerns. Traditional fermentation expert Sandor Katz is not at all concerned about using an open ferment method, as long as the food is clearly submerged beneath the brine. The post I referenced above (with the three common fermenting mistakes) contains good information on how to ferment optimally (staying totally anaerobic, avoiding mold, getting consistent results, and increasing lactobacilli) as well as lots of interesting discussion in the comments. Also, do check out this cool experiment (18 different vessels for 28 days).

All that said, I personally think mason jars are a fine place for someone to start out their fermentation journey. Better there than not at all! I did it many times before using a crock, and I never experienced anything but wholesomeness. :)

Considering Health: Mindful Food Choices

Ariel recently shared a TED talk called "Why Dieting Doesn't Usually Work" by Sandra Aamodt. My response was too long and tangential for the comment box, so I thought I would shape it into a post.

In most cases, weight is not how we should gauge health. Rather, we should look at more accurate indicators such as skin health, teeth health, digestive health, energy levels, alignment, strength, flexibility, and resistance to illness, among others. (What else comes to your mind?) If these things suggest balance and wellness, one's correct weight will probably follow.

source

When it comes to eating, I am a strong believer in the body's intuition. Not only can our bodies tell us when to eat and when to stop, but which nutrients we are lacking and how we might obtain them. Sometimes we have to get our meddling minds out of the way so as not to miss the prompting. I try hard to model this and teach it to my children. (As a result, they occasionally refer to themselves as "my body" instead of "I" when stating a need, or, for more convincing power with Mama, they'll use the phrase, "my body is telling me..." Funny kids.)

Ms. Aamodt alluded to this in her talk, but I think it should be clearly stated that which foods we eat is of utmost importance (not just when and how much). A body with optimal nutrition is more likely to function optimally. It is equally crucial that we source our food mindfully. Where did the food come from? How was it grown or raised? When buying a packaged product, I am a habitual ingredient-reader, seeking to know what each ingredient is, where it likely came from, and how it might affect my body.

Radiance Dairy jerseys

I can't help but share my feelings that the current dietary recommendations in our country are flawed. They are not rooted in the traditions that guided the development of our bodies, nor are they based on solid science (this might be why). They are not pointing the country to glowing health. In fact, we are in an epidemic of obesity, diabetes, heart disease, and cancer (to name a few) that has spiraled out of control under these guidelines. (Food choice is not solely to blame for these problems, but it is significant.)

Following are a few examples of harmful food choices, sanctioned under USDA guidelines, that are contributing to our collective declining health:

Vegetable oils 
Touted as "healthy polyunsaturated fats," these volatile oils become rancid through high-temperature chemical extraction and cooking. As a result, free radicals are formed, causing damage in the body and contributing to a host of serious ailments. They are completely untraditional, never having been accessible until the industrial revolution. Partially-hydrogenated oils are even worse, containing highly toxic trans fats that wreak havoc. (For a thorough discussion on fats, read this article by lipids researcher Mary Enig. To give credit where credit is due, the FDA has acknowledged the serious risk of trans fats.)

• We do not buy vegetable oil, or anything containing it, specifically: canola, soybean, corn, cottonseed, sunflower, safflower, rice bran, or grape seed. Instead we choose healthy, nourishing fats such as coconut oil, butter, olive oil, lard, and tallow.

Sugar 
Besides being addictive, sugar is the primary culprit of weight gain. It also depresses immune function, disrupts hormones, leads to anxiety and depression, and generally contributes to inflammation. Containing zero nutrition in itself, refined sugar taxes the body's nutrient stores in order to get digested, leading to a deficit. Sugar consumption causes blood sugar imbalance: energy highs followed by intense lows. This is a good overview of the effects of sugar in our every-day lives, and some tips on how to beat it!

• In our home, we do not buy any type of refined sugar, and use natural sweeteners in moderation. 

Whole grains 
Most people know that refined flour is a nutritional no-no. Unfortunately, even whole grains are taxing on the digestive system unless carefully prepared using traditional methods like fermenting or soaking. Sprouting is also a fine choice. With these pre-digestive preparations in place, several things occur: 1) phytic acid is neutralized, freeing nutrients for assimilation, 2) proteins (like gluten) become more digestible, 3) enzyme inhibitors are also neutralized, allowing beneficial enzymes to increase vitamins in the grain, and 4) and the carb count is reduced, lowering the amount of sugar released into the bloodstream.

• For these reasons, all the grains we use at home are freshly-ground, then soured or soaked. We also sprout and dry grain regularly so we always have some on hand.

Low-fat dairy
Indigenous cultures thrived on dairy in its whole form without suffering any of the ills prophesied by the low-fat peddlers. We need stable saturated fat for many vital functions: building cell membranes, protecting from toxins and harmful microbes, strengthening immunity, carrying certain vitamins (A, D, K, and E) into cells, assimilating calcium into bones, protecting reproductive health, and certainly building a healthy baby. (I am so tired of seeing recommendations that pregnant women consume low-fat dairy!) Mainstream media sources are starting to recognize the unjust slander against saturated fat.

• We consume dairy products in their whole form.

Pasteurized, homogenized dairy
Pasteurization kills digestive enzymes that help break down the milk sugar and the probiotic bacteria that contribute to healthy gut flora (and thereby strong immunity). People who have trouble digesting pasteurized milk are often fine on raw milk. Homogenization crushes and damages the fat and cholesterol of the milk. This kind of milk differs from it's raw counterpart at the molecular level.

• We consume high-quality raw dairy products. (Remember, there are two kinds of raw milk: that intended for human consumption and that intended for pasteurization. Never drink the latter!) If I do have to buy pasteurized dairy, I buy full-fat, cream-top, organic, and grass-fed if possible (and never ultra-pasteurized).

Chemical-ridden food

We have strayed so far from the days of clean food. Claims that the fertilizers, pesticides, antibiotics, and hormones applied so heavily to our food have minimal effects on our bodies are erroneous. It's a mess. Here are ten reasons to eat organic from the Organic Consumers Association.

• We buy organic dairy, meat, eggs, and produce directly from farmers we trust. If we eat out, we consider paying the extra bucks to patronize restaurants who share our values.

Whole real foods, prepared for optimal digestion and nutrient absorption are a top priority in my home. It takes a huge amount of mindfulness, commitment, and planning to make it happen, but I see—no, I feel—that it is worth the effort a hundredfold. 

It feels welcome. It tastes delicious.

Knowing Our Food

My husband and I --- city-dwellers --- own a cow.  

Okay, these are Irish cows we met in July.  But aren't they pretty?

Because the sale of raw milk is illegal in Virginia, we bought a share in a local farmer's herd.  We pay for boarding and milking (instead of for the milk itself which is ours by right of owning the cow), along with other families who own herd shares.  This week we learned that our cow, Buttercream, was being a little fussy.  Our farmer's supplier of organic alfalfa (which they give the cow during milking) had changed the packaging a little, making the alfalfa pellets harder than usual.  In protest, Buttercream stubbornly decided to hold back her milk in one quarter.

Look at the cream content in last week's milk!  (Hint: look at the very bottom of the jar.)  This is a half gallon.

 Poor girl, she developed mastitis in that quarter!  This meant our farmer had to slow milk production to treat her for a weekend.

Now I've had mastitis before, and believe me I feel for Buttercream --- even if she did bring it on herself.  So we have been praying for her to recover quickly in our family prayers.  We also want her to recover because we need her raw milk (and yoghurt and butter)!  Without it, we have learned from experience, we are much more susceptible to whatever is "going around."

My boy helping himself (and his bib) to some creamy raw milk.

This experience has been revealing to me!  Knowing Buttercream, knowing her caretakers, has placed us in a position where we can:

• Be in touch with where our food is coming from --- personally in touch
• Help out where we can (in this case through prayer)
• Experience vulnerability when our food source is threatened, the way almost all of our ancestors have throughout time, and the way many others throughout the world do today.  This is a natural part of the human experience.

Buttercream

 We started drinking raw milk and seeking out other local, truly natural foods for health and environmental reasons.  But I didn't foresee many of the other benefits!  I'll list a few here:

• As I said above, we know exactly what is going on in the production of our food.  I know the details of how Buttercream is being treated for her mastitis, and how her caretakers treat her in general.  She is well-loved, and that makes me feel good about paying for her (dreamy creamy) milk.  I mean...er...paying for the labor of boarding and milking her.
• We know the farmers who raise our meat and eggs as well.  Those whose farms I haven't visited, I will visit soon.  Knowing these farmers, and having met many of these animals, I feel more thankful for the meat placed on our table.  When we bless meals containing meat, I thank the Lord for the animal who gave its life, and feel genuine gratitude in my heart.  Our food is now personal.
• We also are learning many new things by getting local, humanely raised food.  I am learning when certain fruits and vegetables are in season --- things I didn't always know growing up because we can always get anything year round from the supermarket.
• I am also learning that things naturally taste different in different seasons.  For instance, Buttercream's milk was sweeter in August than it is now, since she is eating fall grass which has a more bitter taste.  (Cam has a hard time getting this autumn milk down, because of the bitterness).  Did you know milk and its derivatives will likely taste different depending on the season?  Real orange juice too.

Last week's farmers' market yield, all organic: mixed greens, zucchini, bell peppers, green beans, white turnips, pastured eggs, grass-fed beef and liver

I love what I am learning as I understand, and as I am personally acquainted with, the sources of our food.  I love the feeling of solidarity with the farmers who work so hard to produce healthy foods sustainably and with integrity.  I love our new connection to the earth's cycles.  Good health and happiness are the promises of full, rich nutrition.  But knowledge, gratitude, and perhaps a little wisdom, come with it as well.

For the Next Year . . .

Every once in a while I'll feel some unexpected motivation creeping up inside me.  Sometimes the motivation is towards productivity, and if I catch ahold of it, I can be unusually productive (until the motivation wears off).  Sometimes the motivation is focused on being healthy, and if I respond to the urge to be more healthy, I can often make a positive life-change.

So, here I find myself.  I'm eating some delicious dark chocolate, but I still feel driven to be more healthy.  And I'm really going to do it.  I always have some kind of health goal, but this one's more serious than most.

Starting August 1st, for a year I'm going to only have one dessert a week.  I've been having too much sugar lately, and I want to stop.  Here are my rules: I can save up desserts, or even borrow from the future, just so long as by Aug 1, 2014 the desserts add up to 52.  That way there are no excuses (I'll also give myself three free days to use whenever I want, like Christmas).

Andrew, my mom and sister are all doing the goal together.  I am putting it here so it's public and I'm accountable.  Ask me how my goal is going anytime this year :)

To give us a concrete goal to work towards, Andrew and I are working to earn me a bike.  We have a bike trailer, and Andrew and Abraham have bikes, so we'll be able to go on family bike rides and take advantage of all the great trails in the DC area!

The first four days of the goal (Aug 1-4), Andrew and I will be doing a more serious cleanse, inspired by Dr. Christopher's Mucusless Diet.  No sugar, dairy, meat or gluten.  I will also be starting every day with a green smoothie, and a cup of water with a tablespoon or two of good apple cider vinegar, a bit of raw honey, and a quarter teaspoon of cayenne pepper.  What a way to wake up!  Call me strange, but I actually kind of like it.  And it does clear you out!

Most of you probably keep a stricter diet than this, but if not, want to join me?  Any health goals you're already doing or plan to do?

Preserved Lemons and Homemade Bubbies Pickles

Here is one of my favorite kitchen books (can't really call it a cookbook -- no cooking required!):

To those of you new to fermentation, this book is a great place to start! It's full of beautiful pictures and clear step-by-steps. The author, Alex Lewin, includes general information on fermentation, how to begin, how to choose ingredients, plenty of recipes, plus how to create your own! Everything I've made from this book has turned out really delicious.

Lately I've been dying to ferment some lemons as a refreshing treat during the hot months (I've been going crazy on Melissa's homemade gatorade), so I tried a recipe from this book. I hope he won't mind me sharing. In exchange, I'm happy to put in a plug for his book (buy this book!). Beautiful photos and introduction to this recipe not included.

PRESERVED LEMONS AND LIMES

Yield: 1 pint (475 ml)

Prep time: 10 minutes

Total time: 6 months

Ingredients

• 1 1/2 pounds (675 g) lemons and/or limes (about 5 or 6 lemons or 8 to 10 limes, depending on size), at room temperature
• 1/4 cup (60 g) sea salt
• Assorted spices of your choice: a cinnamon stick, a bay leaf, a few cloves, a few peppercorns, a handful of coriander seeds, or a shake of  "pickling spice" (optional)
• 1 or 2 additional lemons, for juice

Equipment

• Large cutting board (wood is ideal)
• A large knife (a chef's knife is ideal)
• 1-pint (475-ml) mason jar with a tight-fitting lid

Preparation

1. Take the lemons and/or limes out of the refrigerator an hour ahead of time to bring them to room temperature.
2. If they are waxed, or if you're not sure, blanch them in boiling water for 30 seconds, then take them out and let them cool.
3. Soften the fruit by rolling them on the counter under your palm, exerting some pressure, but not so much that the rinds split.
4. Cut each lemon or lime along its equator. Then cut each hemisphere into four wedges; alternatively, make these cuts three-quarters of the way through but not all the way. Discard the seeds.
5. Put some salt in the bottom of the jar, add some spices, if using, and add a fruit's worth of wedges. Pack down firmly. Repeat this, layer by layer, until everything is in the jar, or the jar is nearly full. If the released juice does not cover the fruit, juice 1 or 2 additional fruit and add their juice to the jar. Close the jar, leaving 1 inch (2.5 cm) of headroom at the top.
6. Store the jar at room temperature, out of direct sunlight. For the first week, open the jar every day and pack it down so that the liquid rises to cover. The fruit start to change character after a week or two. Left at room temperature, they will continue to deepen in flavor for a year or so. Put them in the refrigerator at any time to slow their progress.

Lab Notes

A little white mold may grow on the top of the lemons or limes, especially if the juice is low. This is not a problem; simply skim it off, and add more juice. If, however, a lot of fuzzy mold grows, then you should probably throw away your batch and start over.

Other citrus can be fermented, too. Meyer lemons, grapefruit, kumquats, and yuzu are great candidates. Oranges, especially sweet ones, don't work quite as well because of their high sugar content. Remember to find pesticide-free citrus, if you can -- it is especially important here, because any pesticide on the rind will permeate the preserved fruit.

Serving Ideas for Preserved Citrus

• Mince your preserved lemons and use them in cold salads: cucumber, cucumber-yogurt, tuna, potato. Or chop them fine or puree them and mix them with olive oil for a great salad dressing.
• Slice preserved lemons very thin, and serve them with grilled fish. Or serve them with smoked fish and creme fraiche for a trio of preserved foods!
• Finely mince preserved lemons, combine with freshly ground pepper, and rub under the skin of a whole chicken and inside the body cavity before roasting.
• Use preserved lemon in moderation in a tagine or stew, for a deep citrus flavor.
• In Vietnam, there is a salty drink made with ice, preserved lemon or lime, water or carbonated water, and sugar to taste. The same drink works great with limes, too, or a combination of lemons and limes, or probably with any other citrus. Once you try this, you won't want to go back to regular lemonade.

*****

My second fermentation impulse last weekend was to make my own pickles. When I say pickles, I'm talking the ultimate, truly fermented pickle, like Bubbies (the only pickle I buy).

Everyone loves a Bubbies pickle.

I didn't want to make any old fermented cucumbers. In my quest to find a recipe just like Bubbies, I found this gem online: Make Your Own Bubbies Pickles by Lindsey at The Herbangardener (check out her post for instructions and lovely photos). I halved the recipe in a half-gallon jar with some little cucumbers I had on hand. Here's how it looks:

I can't wait to try them out in a couple weeks.

What are you fermenting lately?