A Quick Bite

   The importance of a healthy balance of bacteria and yeasts in the digestive tract has been well documented by evidence-based reviews. This balance can help support the immune system as well as decrease inflammation in the gut, possibly helping with conditions such as cancer, irritable bowel disease, gastroenteritis, and diarrhea. 

 One popular strategy for creating this balance is through the use of supplemental probiotics, taken in a pill form.  However, there is a second strategy that is less trendy despite long being celebrated by cultures throughout history and across the globe. Naturally fermented foods are dietary sources of live active cultures and including these regularly in the diet can reap more benefits than can be obtained through a supplemental, single strain of probiotics.  Fermented dairy foods, such as yogurt and cheese, are well known choices.  Fruits and vegetables, such as kimchi, chutneys and sauerkraut, may be less common in American cuisine but offer tasty options as well. 

Kimchi

1 head Napa  cabbage, cored and shredded

1 bunch spring onions, chopped

1 cup carrots, grated

½ cup daikon radish, grated (optional)

1 Tbsp freshly grated ginger

3 cloves garlic, peeled and minced

½ tsp dried chili flakes

1 tsp sea salt

4 Tbsp whey (if not available, use an additional 1 Tbsp salt)

Place all ingredients in a bowl and pound with a wooden mallet or meat hammer to release juices.  Place in a quart-sized, wide-mouthed mason jar and press down firmly with the mallet or hammer until juices come to the top of the cabbage.  The top of the vegetables should be at least 1 inch below the top of the jar.  Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.

Source: Nourishing Traditions by Sally Fallon

    According to experts at the USDA, the steadily increasing food costs are again expected to rise in 2012.   Here are a few ways to reduce your household’s food costs:

1. Check out grocery store mailers for weekly sales.

2. Consider frozen fruits and vegetables if fresh produce isn’t on sale.  You won’t loss much in terms of nutrition but you can save on time and money.  Choose vegetables without added sauces which tend to contain unhealthy ingredients.

3. Use this grocery shopping list to help steer towards the healthier choices.  When in the store, stick to the list.  Avoid impulse purchases which often tend to be pricier and less healthy.

4. Don’t forget that food waste can play a huge part in driving up food costs.  Plan meals by using up the things you have on hand.  Sometimes the best place to shop is your own pantry or freezer.

5. Love your farmers – and the farmer’s market.  The local farmers markets can be a great way to stock up on fresh and often tastier fresh produce and goods. Negotiate for a lower price with a bulk purchase.  If you
shop late, you may be able to strike a deal by saving the farmer from having to pack up unsold goods.  Be a frequent shopper and the farmer may reward your loyalty with a price break.  And remember, sometimes the savings comes in the form of reduced health care costs as a result of a healthier diet.

   Adding some to flax to your diet can be a great way to boost your omega-3 fatty acid intake.  Why is boosting your omega-3 fatty acid intake a good idea?  Omega-3 fatty acids fall into the category of “good” fats and a diet high in omega-3s has been linked to a lower risk for heart disease and possibly cancer. Flax can be used in the diet in either seed, meal, or oil form; the use and benefits will vary slightly depending on form chosen.

Seed:  When eaten as intact seeds, flaxseed largely pass through the GI tract undigested and serves more as a source of dietary fiber than omega-3s.  This is a different benefit to flaxseed but a benefit nonetheless.  Adding seeds to baked goods, oatmeal, or cooked vegetables are easy ways to incorporate them into your diet.

Meal:  When the seeds are ground into a meal, some of the fiber content is lost but this processing allows for the omega-3s to be available for absorption. Thus, flax in this form provides some fiber and some omega-3 benefits.   Flaxseed meal can be used as an egg replacement in baked goods.  To replace one whole egg,  mix 1 Tbsp meal with 3 Tbsp warm water.  Allow the mixture to sit for ten minutes to thicken slightly before use in the recipe.

Oil: In this form, all of the fiber has been removed and the oil is primarily a source of fatty acids.  Never cook with flaxseed oil; add the oil after foods have been heated or in cold dishes, such salad dressings.  Flaxseed oil can also be added to smoothies.