Long before supplementation, civilizations preserved foods through the process of fermentation and began to value the health benefits that resulted after consuming these special foods. They may not have known it then, but it was the hard work of billions of beneficial probiotic bacteria created by the fermentation of foods that were keeping them healthy and strong. Fermented foods existed in all cultures in various forms. Today, many cultures still carry on with these traditional foods while some other cultures, particularly the Western Civilization, does not.

We have a battle going on inside of each one of us, with a strong army that works in our defense. Our war wages with team “good bacteria” versus team “bad bacteria.”  Consuming fermented foods that contain living lacto-bacteria protects us from the proliferation of harmful pathogenic bacteria.

When the good outweighs the bad, we maintain a healthy constitution because beneficial bacteria promotes proper digestion, a strong immune system, and aids in assimilation of nutrients from our food and supplements, in particular B vitamins and omega-3 fatty acids. If that isn’t enough to convince you, probiotics also create metabolic byproducts after breaking down sugars that fuel our intestinal cells, keeping them strong and functioning optimally.

Read more about fermenting foods at home

When looking to incorporate fermented foods into your diet, make sure that the product has not been heated or pasteurized. Bacteria do not easily survive extreme measures as they are quite delicate, so if you need to heat a probiotic-rich food, do so gently at low temperatures. Listed below are a number of foods that can be found in your health foods store or grocery store. The great thing is a mere couple of tablespoons a day will do ya! You may not love the taste but they can easily be mixed into your meals unnoticed.

Natto

Just as the Australians have vegemite, the Japanese have natto. Its cover is a sticky web-like paste and smelly but the Japanese people swear by it! These fermented soybeans are used as a condiment with a meal. An excellent protein-rich food but is an acquired taste for sure!

Kimchi

Korea’s best known food and served with every meal. Kimchi is a very spicy fermented condiment made from various vegetables but most commonly, napa cabbage. Once you have gotten a taste for it, you will begin to absolutely crave it!  Find it at an Asian market or enjoy it at a Korean restaurant.

Miso

Another import from Japan, miso is a very salty paste with the texture of a nut butter. It is made from fermented soybeans, rice, barley or wheat. There are many different types; red, white, brown and the aging time and flavor also varies. It is commonly served at sushi restaurants as a soup. It can be used in soups, on sandwiches, and in dressings or marinades.

Tempeh

An Indonesian staple for over 2000 years, tempeh is a cake-like compound of fermented soybeans that tastes nutty and cheesy and is an excellent meat replacement due to its high protein content. It easily absorbs marinades and can be used in stir-fries, on sandwiches, in soups, in spaghetti sauce, in chili and more. There are websites dedicated to its amazing versatility!

Sauerkraut

A German favorite, translated meaning “sour cabbage.” This pickled cabbage is generally a hit at Oktoberfests around the world on a large sausage or along side a few perogies. The benefits of raw cabbage are numerous, particularly in regards to cancer. Make sure your sauerkraut is raw and unpasteurized so that the beneficial enzymes and bacteria are present. If you are buying store-bought, look for sauerkraut in the refrigerated section of your supermarket or natural health store.

Kefir

A cultured milk product and one of the healthiest probiotic beverages you can drink. You can easily make your own Kefir from real, certified, live kefir grains and organic milk. There is a real mystery about the kefir grains and where they originally come from. They are considered extremely precious and trace back thousands of years to the native population of the Caucasus Mountains. You can also purchase kefir beverages. For those who are lactose intolerant, coconut kefir is now becoming available at some natural foods store.

Read more about the healthy benefits of probiotics

Kombucha

A medicinal fermented black, green or white tea with a slight wine-like taste. It has been drunk for thousands of years for its many benefits, and is becoming widely available and more popular in North America. Look for it at your natural foods store or specialty market in the refrigerated section.

Bio-K+ (available dairy and dairy-free)

Bio-K+ is a fermented beverage found in health foods stores everywhere that contains specific stains of beneficial bacteria. They are available in convenient, individual bottles that can be consumed in one to two easy gulps!

Let’s bring tradition and internal health back to the table!

References:The Clear Skin Die , Logan, A., Trelor, V. 2007

Selection Criteria of Probiotics for Use in Food Products: How Should Bacteria Strains be Chosen? Fumiaki, A. 2010

Fermented foods and Gut Health

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Give your body a rest

We take vacations, we have weekends off from work, we rest our tired bodies through sleep, and we “take a break” to rejuvenate from stress.  One thing though that we hardly ever do, is take a break from food for longer lengths of time. Our digestive system is a very hard-working and busy system which requires high amounts of energy; in fact, the digestive system can even drain energy needed for healing, repair and general maintenance of the body. Therefore, it makes sense to give our digestive system a vacation once in awhile.

Read more about simple ways to detox every day

An ancient tradition

The art of fasting is an ancient tradition practiced for thousands of years for curing illness of all kinds, rejuvenation, clarity and decision making, cleansing and strengthening. Have you noticed that when we are sick, our appetite diminishes? Similarly, when animals are ill, they lie down and do not eat or drink. Our innate wisdom does this so we can fight off germs and heal quickly. Energy goes towards healing our bodies instead of digesting food. This inherent clue has led our bodies towards restoring and maintaining health.

Fasting also allows for our bodies enzyme systems to focus on detoxifying and breaking down toxins in the body quickly and efficiently without the job of heavy food digestion. During fasts, toxins are being circulated in the body in order for our organs to de arm them. Therefore, it is not always wise to detoxify quickly because a flood of toxins being released at once can cause serious distress to the body that can do more harm than good.

Effective ways to fast

If you have never fasted before, and would like to experience a fast, please have no fear. Fasting should be gentle and nurturing and can range from a 12-16 hour window overnight, a one day fast or to longer durations such as a week. More rigorous fasts such as a water-only fast should only be done by those who have experience with fasting and detoxification. A gentle fast is great way to start – without even having to go hungry. Here are some ideas to get you started:

• eating a raw food diet of fruits, vegetables, seeds and nuts
• eating a “mono” diet of one food (for example a fruit or rice gruel)
• consuming mineral-rich bone broth and vegetable broths
• drinking green smoothies
• drinking only fresh pressed vegetables/fruit juices
• eating salads exclusively
• eating kichadi (a traditional Indian rice/vegetable dish full of healing herbs and spices)
• having an early dinner and refrain from food for a 16 hour period before eating breakfast

Fasting may seem overwhelming or daunting, but if you simply choose one day per week and practice any of the above tips, you will get used to this healing practice. When fasting, always remember to listen to your body, letting it decide when and how long fasting should last. For those who still have doubts, seeing a Naturopathic Doctor or Holistic Nutritionist, they can help ease your hesitation and motivate you to get started.

Fasting is a message to your body that you are embarking on a new beginning, flushing out the old and bringing in the new.  Make a commitment for change! Fasting is the perfect way to introduce new healthy habits and foods into your life.  It can give you that jump-start, boost clarity, and clear your body towards shifting things in a positive direction.

It's great to give your digestive system a break once in awhile. Let us know how you do.

The post Fasting to Detox Your Body appeared first on NaturallySavvy.com.

Adaptogenic substances know intuitively what and how to target specific areas of the body that need them the most. They provide energy but do not overstimulate the body, they are non-toxic, they have no side effects, and they improve one’s overall vitality. Their name, “adaptogens”, comes mainly due to their ability to help the body adapt to environmental and internal stress or trauma whether it be from a physical, chemical or biological source. Is there anybody who could not benefit?

Read More About The Top Herbs for Fighting Fatigue

Many of these adaptogens are widely available and come from all parts of the world. Here are some examples that are easy to include in your regime. I urge you to continue with your own research since the benefits listed below are just the tip of the iceberg!

1. Maca

A cruciferous vegetable that grows in the Peruvian Andes of South America at altitudes of up to 14, 000 feet above sea level. Maca is known for its beneficial effects on fertility, hormonal balance, and libido. Since Maca does have beneficial hormone effects in the body, people who are at higher risk of breast or prostate cancer are cautioned against its use since it could raise some of the hormones that also place these people at higher risk.

2. Goji Berries

A bright red berry that grows abundantly in Asia, North and Central America in vast climates, the Chinese believe goji berries significantly extend life. They are an immune booster, increase alkalinity and vitality, protect the liver, improve the eyes and blood, and deliver anti-aging benefits.

3. Reishi Mushroom

Originally found in nature on plum trees, they were extremely rare and only consumed by royalty in China and Japan for thousands of years. Today, the reishi is widely cultivated in Japan, China, North America, and other parts of Asia. Reishi is primarily used to enhance the immune system and improve blood circulation.

4. Rhodiola

A remarkable herb used in history for various health purposes. Its main uses are to strengthen the nervous system, fight depression, enhance immunity, boost energy, improve memory, aid in weight reduction, and increase sexual function.

5. Ginseng

A root that has a variety of types including Siberian, Korean, and American. It was documented being used in China over 2000 years ago. Healers have used it as a tonic to cure lethargy, arthritis, impotence, diabetes, and to calm the mind. Ginseng is also known to be one of the most effective anti-aging supplements.

6. Noni

A potato-sized fruit that grows from a tall perennial evergreen tree. It has a peculiar odor and is sometimes referred to as the “cheese fruit.” The juice is consumed and used as a pain killer, laxative, wound healer, immune strengthener, and anti-inflammatory agent. It helps lower blood pressure, treat arthritic and joint pain, levels of blood sugar, and increases energy.

7. Licorice

The sweet-flavored root of the Glycyrrhiza glabra plant that resembles plain wooden sticks. It is used to nourish the adrenal glands, for auto-immune conditions, to treat viruses (particularly herpes), for ulcers, and for digestive troubles.

8. Holy Basil

Also known as tulsi, it is an aromatic plant native to the Old World tropics. In Ayurveda, it is dubbed the “elixir of life” and believed to promote longevity. It is excellent for coping with stress, helping immunity, stomach disorders, and heart disease.

9. Ashwagandha

The root of a short, flower-bearing shrub cultivated in the drier regions of India. It is used in Ayurvedic medicine as an aphrodisiac, sedative, rejuvenating, and life-prolonging herb.  It is used in treating chronic fatigue, nervous exhaustion, and weaknesses in the body.

10. Cordyceps

A medicinal mushroom that has a parasitic relationship with the larva of a caterpillar. This fungus germinates inside the living organism, killing it and then growing from its body. It is highly prized by Eastern practitioners and very new to the West. Chinese studies reveal cordyceps to improve the immune system, increase the production of sex hormones, improve respiratory and cardiovascular function, reduce fatigue, as well as building physical endurance and strength.

Read More About Herbs That Enhance Sexual Vitality

Bottom Line

Many of these adaptogens are familiar in the raw food world and used in smoothies and various elixirs. Add them into your day and find your balance!

Shopping List:
Maca
Goji berries
Reishi mushrooms
Rhodiola
Ginseng
Noni
Licorice
Holy Basil
Ashwagandha
Cordyceps

Read next:

Should You Go for Goji Berries?

The Many Health Benefits of Mushrooms

9 Benefits of Tulsi

The Wonders of Ashwagandha

DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!

Image (Holy Basil): Thangaraj Kumaravel

The post 10 Ways to Get Rid of Anxiety Naturally appeared first on NaturallySavvy.com.

And where there's love, there's chocolate.

Cultures around the world have been enjoying chocolate for centuries, it’s been called the food of the gods and there are few palates around the world who would dispute its heavenly taste and the feelings it stirs within.

Like so many other foods, chocolate is a very nutritious food when it is consumed in its purest, whole raw form. Chocolate originates from the cacao bean (also called the cocoa bean), similar to how coffee comes from the coffee bean.

It has been an extremely treasured and valued food for thousands of years. The Mayans and later on the Aztec peoples of Central America used cacao beans as a form of currency. They traded their beans with the Europeans and this was how chocolate was brought to European countries.

Unfortunately, cacao has come a long way from the days of yore and only exists in minute amounts in the chocolate of today. It often has been processed, heated and mixed with an overload of white sugar, hydrogenated oils and dairy products.

In recent years the media has zeroed in on the concept that dark chocolate is healthy and contains anti-oxidants. This information has truth in it because the darker the chocolate is, the closer it is to its purer form. But nothing can beat the raw cacao bean for pure enjoyment and good health.

Nutritional Benefits

(Remember this is for the raw cacao bean, heating it will cause it to lose most of these qualities.)

Attention PMS sufferers: the raw cocoa bean brings you great news. As most women already know, a craving for chocolate is a common symptom around the time of menstruation due to a magnesium deficiency. Not many of us are willing to sooth our sorrows in a bucket of spinach, black beans or halibut to up our magnesium levels, but many of us will instinctively devour a chocolate bar-or two or three.

Thankfully, there's no need to feel guilty about your cravings anymore, because you can opt for a healthier option. In essence, you can have your cacao and eat it too.

Cacao contains high amounts of magnesium, which is vital for proper heart functions, relaxation of the muscles and creating a feeling of calmness. Other minerals include calcium, zinc, copper and potassium.

Cacao also contains the amino acid tryptophan, which is a precursor to both serotonin and melatonin. These chemicals do all sorts of wonderful things like create feelings of happiness, regulate appetite, promote relaxation and help us to get a good night’s sleep.

Ever wonder why we celebrate love with a box of chocolates? Believe it or not, they really are connected. The answer lies in the chemical phenylethlamine, which is released by the brain and found in only a few foods. It is also known as the “love drug” and is produced by the brain in significant amounts when two people fall in love. Phenylethlamine, which is typically released in smaller amounts, makes us feel connected to others, raises our alertness and focus, and gives us an overall positive outlook on life.

From a nutritional point of view, cacao beans have been said to have the highest level of anti-oxidant concentration of any food. Indeed, they are also very easily absorbed into our bodies, typically reaching our cells in just 30 minutes.

For those of you concerned about caffeine content, cacao contains trace amounts in comparison to coffee and has little to no effect on the nervous system. However, when roasted (heated) it does cause an increase in blood pressure and blood circulation. It still remains unclear why this is so, but researchers believe aromatic substances released during roasting may have something to do with these physiological changes.

Taste Tests

To inspire this month's article I figured I should prep myself and sit down with some raw chocolate-oh, the things I do for you, dear reader.

It is amazing what is available now at the health food grocery store. I was delighted to find cacao bars that were fruit sweetened with a sesame-pumpkin seed filling that contained essential fatty acids and low levels of sugar. I took a 10-minute time-out and savored the experience. It is very different in taste than milk chocolate-less sweet, more bitter, dark and rich.

As I was eating I noticed my body instantly relaxing and an almost giddy, euphoric feeling washed over me. I cannot describe it other than feeling a blissful buzz with a mild increase in energy. I felt happy and actually quite wonderful.

Though the bar was about two-thirds smaller than a regular candy bar, I felt very satisfied and any cravings I had were satiated. I have had a terrible sweet tooth and in the past have been able to consume more than a couple chocolate bars in one sitting. I didn’t-and couldn’t-have had any more, and the benefits outweighed the negatives by a long shot, so it’s a guilt free food.

I leave you with this as we look for the light at the end of the tunnel to mark the last of this harsh winter season, lift your spirits and nourish your body through this long winter by indulging in a little raw chocolate.

But choose wisely. Look for organic, raw cacao with no added sugar or dairy. Cacao is available in powder, nibs and beans. It is bitter and not sweet but when mixed with honey, agave nectar, maple syrup, nut or coconut butter, nuts or raisins it really brings out the taste. You can add it to smoothies, oatmeal, cereals, drinks-wherever you think chocolate belongs. Some health food stores even have raw cacao bars, ready to eat.

For everything you wanted to know about chocolate (and more) head to All Chocolate.

Chocolate recipe's from Naturally Savvy:

Raw Cacao Truffle Brownies

Raw Cacao Pour-Over-Everything-Sauce

The post For The Love Of Cacao appeared first on NaturallySavvy.com.

Here is a brief history:

• The Arabica tree originates from Ethiopia.  The green bean, from the tree, was ground and mixed with animal fat and used for food to help sustain people on long expeditions.
• During the 600s, coffee was also used for wine and medicine.
• In the 1300s, Islamic monks were the first to roast coffee beans and make a special hot drink they called “gahwa.”  Gahwa was only drunk during prayer and meditation.
• The first coffee houses sprung up in the Middle East in the 1500s and by the 1700s, coffee became the most popular drink in all of Europe above wine and beer.  Not long after coffee travelled overseas and came to the Americas.
• With industrialization, the 1900s brought mass marketing and convenience.  Coffee in a can became popular and quality and freshness lost its importance.
• Revolutionaries gathered together in coffee houses and popularized them in the 1960s.
• The 1980s brought an explosion of coffee houses/shops and the trend has been growing exponentially since.

In its natural form, the green coffee bean has little to no taste until it has been dried and roasted.  Roasting causes caramelization to occur which exudes rich oils and complexities that bring forth over 800 different flavor components, not unlike those found in fine wines.

The words “coffee” and “caffeine” seem to be synonymous with each other but there is so much more that coffee has to offer.  Coffee is a whole food.  A whole food that contains a symphony of nutrients that work together in the human body, including bioflavonoids.  Bioflavonoids are naturally occurring plant compounds that host biological activities in the body, most notably powerful antioxidant activity.  Caffeine is just one player among many.  And yes, caffeine in isolation is a major toxin to the body (beware of energy drinks!), as with any isolated nutrient.  It is the co-factors, along with caffeine, in the whole bean that work together and make this a health-promoting beverage.   Research has shown that whole, fresh roasted coffee can have neuroprotective properties; a study in South America showed that people who drank whole bean, fresh coffee did not get Alzheimer’s or Parkinson’s.

The bad news.  Because coffee is a whole food, like any other whole food it goes bad within days.  When coffee is stale, it becomes rancid.  Rancid coffee will have lost most of its nutritional value, leaving caffeine in isolation, no longer buffered by its essential co-factors.  This is harmful to the body.  As for de-caffeinated coffee, it is no better because a component (caffeine) has been removed, leaving it no longer a whole food and its benefits lost.  Whole foods have a synergy and work in perfect harmony when nothing is added and nothing is taken away (also consider denatured de-fatted foods, sugar-added foods, low carb foods, etc).

How do you know when coffee has become rancid?  If it tastes bitter and is unpalatable when black with no added cream, no sugar!  According to coffee connoisseurs, The Merchants Of Green Coffee, located in Toronto Ontario, these are the rules to ensure maximum freshness and nutritional value:

Consume 5 days after roasting, 3 hours after grinding and 15 minutes after brewing.  

So why is coffee looked down upon in the holistic health community?

First of all, it is the most highly sprayed, pesticide laden crop in the world (non-organic), and due to mass marketing most of it pre-roasted and ground, leaving it nutritionally useless.

Coffee is a very powerful substance and when and how much you drink it is very important.  It should always be consumed “before action but never after action.”  Coffee increases metabolism, some say up to 20%, so it works best when putting this extra energy production to good use like before exercise.  Coffee before exercise can help burn more fat and increase performance.

Coffee immediately following a meal is a bad idea (after the action of eating).  Caffeine prematurely allows food to leave the stomach by stimulating the pyloric sphincter to open, allowing the food to empty into the intestines before it has been properly bathed in hydrochloric acid.  This is very bad for proper digestion and assimilation of foods and nutrient absorption.

As with so many of our foods today, coffee has been abused.  We consume far too much, up to 24 ounces at one time!  We load it up with sugar, flavor shots, cream, ice cream, whipped cream and sweet syrups to the point where is literally is “a little coffee with our sugar”.   These combination abominations are so detrimental to our health and can make us insulin resistant.  Coffee with sugar in any form negates any health benefits.  Black is best.

Coffee should be limited to 2 espresso shots or 1 cup per day for healthy individuals (equivalent to 80-100mgs caffeine) and should be drunk in the morning or before exercise only.

It is never advised to drink coffee if pregnant, under a lot of stress, if you have anxiety disorders or poor overall health.

The good news.  Many organic roastery coffee shops are emerging as people are becoming aware of fairly traded coffees and the unique value of this nutritious, once-so-highly-prized beverage. The Merchants Of Green Coffee are an example of this.  They are a distributor of a variety of green beans from around the world and they provide the knowledge and tools you need to roast at home.  Hopefully this is where we are headed in our coffee culture.

So in defense of coffee, enjoy it, and always be sure to buy it fresh roasted, organic and fair trade (for good karma!).

The post Is Coffee Healthy? The Debate Continues appeared first on NaturallySavvy.com.

Sustainability

People of the world are realizing a desire to protect the earth, and are choosing to do it in different ways such as recycling, composting or choosing organic foods. Cutting back on meat eating is yet another significant way of lifting the burden of destructive factory farming, which is a positive step in protecting our world. You may also have heard of the benefits of “eating low on the food chain.”  The food chain starts with the smallest of living organisms and moves its way up to the largest of beasts. Choosing foods higher up the food chain such as large animals, means more accumulation of toxins. A primarily raw food diet rich in vegetables which are low on the food chain helps to keep our ingestion of toxic compounds quite minimal.

Try making the change to lower food chain items. You might be worried about insufficient protein intake, but there are many sources of plants that are rich in protein.

As we look back over history we've found many paths to sustainable nutrition when meat was not readily available. One source was spirulina, the single-cell, blue-green spiral algae. It was a steady food source for millions of Aztec people and also a staple for African people who called their wild spirulina “dihe”.

Nutrient Dense

Fundamentally, spirulina is at the bottom of the entire food chain and thus provides food for all living beings on Earth. It contains a vast array of nutrients which include protein, vitamins, chlorophyll, minerals, essential fatty acids and antioxidants. Spirulina is also a complete protein source and has the highest protein concentration (by weight) of any food.

In comparison, animal proteins must be well cooked to kill the presence of any harmful bacteria. Spirulina on the other hand, is a raw source of protein and is easily digested and assimilated into the body. Gram for gram, it is four times more absorbable than beef and contains just as much iron. Another bonus is that the brilliant blue-green pigments also signify high-antioxidant protection against free radical damage.

Easy To Use

Spirulina has a mild flavour but is easily masked when blended into water, smoothies, soups or salad dressings. A little also goes a long way as an average adult dose would only be two to three teaspoons daily.

Even as a substitution for animal protein once or twice a week, there are still numerous benefits to consuming spirulina. It's cheaper, more humane, sustainable, eco-friendly, and a pure raw vegan option to help support our planet and a strong and healthy body.  Got spirulina?

Photo Credit: William Ismael

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