Strawberry Jello!

The weather for the last couple of weeks has been gorgeous. The veil finally lifted off the gloomy, foggy, mossy, overcast Northwest and we are enjoying clear skies, 80 degree weather, and sunshine. Needless to say I have been pretty excited about the chance to absorb some real vitamin D and, of course, starting to be more physically active outside.

There has been one slight drawback though: my kitchen gets very hot in the summer so I haven't made much broth lately, and as I explained in this post, I want to drink more broth because of all the healing properties it has for the joints, digestive, and immune systems.

Once the weather got nice, and it got progressively warmer outside and in, I ordered some gelatin to compensate for the lack of yummy broth simmering in the kitchen. For centuries traditional cultures have simmered skin, cartilage, and bones for long periods of time in order to create a gelatinous stock they would drink on regular basis. My family would make borscht with the stock at least once a week. Yes, even in the summer time, my mother is amazing that way! While store bought gelatin does not contain all of the amazing nutrients homemade broth does, it can still be a good replacement for the times when your kitchen is too hot or you are too busy to make your own bone broth.

What do I mean when I say store-bought gelatin? Definitely not those little brightly colored boxes in the prepackaged aisle at Safeway that say "Jell-O" on the front. Real gelatin comes from the good bits of healthy animals and does does not contain any added sugar, flavoring, or other artificial ingredients: Here are my two favorite sources of gelatin: Bernard Jensen and Great Lakes

To read more about gelatin, read this informative article by Food Renegade  and this articlee by Ray Peat.  Wellness Mama has a great article about 12 unusual ways to use gelatin which I found super intriguing and helpful also.

I was so thrilled to get my order in today because I have been looking forward to making Jello and chocolate pudding for desert during these beautiful summer days. Tonight we are having our dose of gelatin mixed with some yummy organic strawberries, raw honey, and fresh mint. It took me no time to prepare! Shhhh, don't tell my husband. He was so impressed I made these and got all of our laundry done ;-)  Hey, if he wants to think I am wonder woman, I'm not going to argue!

Ingredients

• 1.5 cups organic fresh or frozen strawberries
• 2 tablespoons of raw honey
• 1.5 tablespoons of organic gelatin
• 3 leaves of fresh mint

Preparation

1. Place the strawberries in a saucepan on low heat
2. After simmering for ten min mash them up with a potato masher.
3. Put them back on the stove and add the honey while stirring constantly.
4. Toss in the gelatin, stirring constantly.
5. Let it simmer for another five minutes.
6. Pour into ramekins or small bowls and cool in the fridge for about thirty minutes.
7. Serve it with fresh mint leaves, optional
8. Enjoy!

Serves 2

This post was shared on Party Wave Wednesday, Allergy Free Wednesday, Real Food Wednesday, Fat Tuesday, Thank Your Body Thursday,

A Tribute to my Mother

My mother in her early twenties.

If I close my eyes I can still see and touch my mother's sleeve as she is kneading bread with a smile in the corner of her mouth. Her face is serene and focused. She always told me you are not allowed to be upset or start a fight while you are making bread. No matter how hard things were sometimes in our family my mother asked us to put it all aside.

"The bread turns bitter if people argue or are upset", she said. "There needs to be harmony and peace for the dough to rise."

I would sit on one side of the big wooden kneading bowl pouring in fermented  kefir, fresh well water, sea salt, and freshly ground white flour from our wheat fields. She would raise an arm covered in white paste in the air only to slide it back in fiercely and gracefully just in time to lift her other one up. It was a dance she did once a week for years with me by her side silently wondering whether my mother was a witch. How else could she make flour, water and fresh kefir turn into this amazing artisanal bread, make cheese out of raw milk, sauerkraut out of cabbage and make my ear infections go away with secret tinctures she would work on in the kitchen long after all of us went to bed.

Yet she woke up at the crack of dawn with my father and milked our cow, fed our animals and cooked us all breakfast. By the time I woke up she was dressed up, sipping on a cup of tea with my father long gone working in the fields. When we finished eating she would grab her extra large bag filled with graded papers and we took our walk to school together... for eighteen years. Same routine everyday. Somehow despite my morning grumpiness - I am not a morning person - mother maintained her good humor and managed to get me in good spirits by the time we reached school where we went our separate paths. Me to my various classes, she to a room full students eager to learn a foreign language. I held my mother's hand going to school even throughout high school because she had so much strength to give and so much confidence that my shy young years needed so much.

My mother taught English and it became our secret language from a very young age. I remember the pride in her eyes when I first spoke to a native speaker without her needing to correct any of the irregular verbs. Yes we spoke English together while gutting chickens, making pickles or chasing turkeys back in their coop in the evenings. She taught me to have big dreams and be proud of who I am and where I come from.

When I told her I was going to America one evening as we were making sweet pastries in our clay oven her smile quivered but she kept it there. She helped me pack my bags and put away all my Romanian books. After I flew away on the wings of a plane on my new adventure, my brother found my mother talking to one of my photos on the wall in those early months of separation, but she never complained or asked me to stay. She knew I was restless and I wanted to see the world, pursue knowledge and adventure- the things she didn't get to try as young woman during the Soviet regime. 

My mother rebelled against the system in her own quiet way by reading forbidden books, celebrating

At our American wedding she walked me down the aisle.

Christmas and Easter by walking five miles to the closest open church, getting "sick" during the communist marches during her university years, listening to the radio stations forbidden by the government. She is a rebellious, free thinking alchemist still. This Christmas she came to visit us with a suitcase full of homemade feta cheese, fermented homemade wine, local artisanal sausage, smoked bacon poured in big lard jars and apples from our orchard. I have no idea how she managed to sneak all this in through security!

Although it is not Mother's Day in Moldova this Sunday, we celebrate it on the 8th of March, I wanted to share with you all a glimpse of my mother, an amazing woman  to whom I owe so much. A woman I will write stories about for the rest of my life. Thank you Mama for loving me unconditionally. Your love and support helps me be a better woman.

And Happy Mother's Day to all of you Mamas! I bow down to all the hard work, sacrifice and love you offer us, your children, even when we take you for granted. God bless you all!

This post is featured on Fat Tuesday, Party Wave Wednesday, Allergy Free Wednesday,

8 Things I have learned from My Laparsocopic Appendectomy

Almost a year ago I was rushed to the ER with debilitating abdominal pain, a low grade fever, and nausea. A few hours later, after a myriad of tests, I was wheeled into the surgery room for a laparoscopic appendectomy. The entire experience still feels like a dream - a bad dream really. On Saturday afternoon I was fine, enjoying the sunshine and hanging out with friends, and by Monday morning I was severely drugged and hooked to an IV, in a post-surgery bed looking like I had been run over by a truck. The next day while I was taking a walk through the hospital hallway, propped up by my husband, I caught a glimpse of myself in a mirror. I was horrified! A pale, stooped creature with sunken eyes, wearing an over-sized pale blue hospital robe looked back at me. Talk about feeling your own mortality! Needless to say I took my recovery very seriously!

After my surgery I wrote a post about my appendectomy and tried to any answer a few immediate questions that surfaced both for me and my friends about the causes of appendicitis and the importance of the appendix.You can read it here.

Over the last year many of my readers have found my blog through the appendectomy post. They had a lot more questions about my post-surgery recovery as some of them had themselves or had family member who had undergone appendectomies.

Here are some of the more frequently asked questions, and the conclusions I have come to so far.

Disclaimer: I am not a doctor and I responded to these questions simply by sharing my own experience. Please educate yourself and seek qualified medical advice if you experience any appendix related complications!

1. What should I eat / drink after the surgery?

Day One

After the surgery I wasn't very hungry and it took me a while to get my appetite back. As soon as I was brought back from the surgery room my best friend handed me a large jar of bone broth. After sipping on that for a while, I switched to coconut water - it was a bit easier on my gut.

My next meal was a blueberry-avocado smoothie with raw cream. Between the drugs and the pain I

Two days post surgery

wasn't too hungry the first day, but I tried to get some good nutrients in me.

Day Two

The next morning, however, I woke up starving, so a friend brought me soft scrambled pastured eggs and raw yogurt.

I did NOT eat any of the hospital food. The options of things consisted of things llike jello, soft drinks, and apple juice from concentrate. In fact, the day after my surgery they brought me some packaged pasta, bread, and some grey looking green beans for dinner (this was a pretty swanky hospital too..). Needless to say I turned it down. For lunch I had homemade coconut chicken ginger soup, and I continued to sip on coconut water throughout the day. I tried to stay hydrated and also cleanse my overtaxed liver by sipping on lemon water. For dinner, my husband made me another amazing raw cream blueberry smoothie.

Day Three

I ate more soft scrambled pastured eggs and a small piece of sprouted spelt toast with kerrygold butter. For lunch I  had a fresh squeezed vegetable juice and a very mild curry a friend brought. For dinner, homemade split pea soup.

After day three my digestive system felt more capable of handling foods that are starchier, although I tried to eat mostly bone broth, soups and stews paired with fermented vegetables for a couple more weeks. Try to stay away from food that are hard to digest like burgers, steaks, meatloaf, etc.

Six days post surgery

2.What do I do if I am not having a bowl movement?

I didn't have a bowel movement for thirty hours after the surgery. I forced myself to go on walks even though I was moving very slowly and I tried to increase my water intake. I also began taking probiotics and eating fermented foods. The combination of all those things helped A LOT. If you still don't have a bowel movement, you should contact you doctor.

3. Should I take any supplements?

After my surgery they pumped me full of intravenous antibiotics for 24 hours. When I asked the doctor if I should take any supplements for my gut flora, he shook his head. When he saw my face he said I could buy some Greek yogurt and eat it if it makes me feel better but that my body will restore itself naturally.

Well I didn't listen to my doctor and went ahead and bought a good probiotic and added even more fermented foods to my diet for the next few weeks. I also upped my dose of Acerola Powder from 500 mg to ~1000 mg for the next two weeks to help boost my immune system. I took a tablespoon of fermented cod liver/butter oil blend once a day for a month. This oil blend contains vitamin A, D and K2 which are extremely supportive for the immune system. I also took a teaspoon of wheat germ oil which contains a natural source of vitamin E to help with the healing process.

4. Can I sleep on my side?

*Sigh*

It has been a year and I still can't sleep on my right side. After my surgery I couldn't sleep on my left side either. I literally felt the stitches inside when I tried to lay on either side! Very uncomfortable! The good news is that after six months I have been able to sleep on my left side. Still working on my right side though.

5. How long before I can go to work?

Give yourself a week. You'll feel better in a week or even less if you take good care of yourself but don't push it. Eat nourishing foods, take your supplements and sleep. Let your body recover from the trauma.

5. Am I going to have any scars?

One year post surgery. My scars are barely noticeable!

Yes. You will have three tiny little scars from the incisions, if you do it laprascopically  They will heal pretty nicely though, and mine were barely noticeable in about a year. I did put quite a bit of vitamin E oil on them once the stitches were out.

6. How long before I can lift anything over 15 to 20 pounds?

I stayed away from lifting anything heavier than that for almost two months, which was hard because we moved during that period. My husband was a rock-star. I admit I tried to lift my girlfriend's two-year-old once during that time, and it didn't feel too good.

7. I am not having regular bowel movements after the surgery and it has been two weeks.

First off, don't self medicate with over the counter laxatives. Consult your doctor because something else might be going on. Pair whatever the suggestions they give you with fermented foods, probiotics, walks, lots of filtered water. Don't replace water with juice, iced tea, or soda.

8. I want to take out my appendix.

Please don't take out your appendix unless you have an episode of appendicitis. Some people have been removing their appendix before anything is wrong because there is this common misconception that the appendix is a vestigial organ. Recent studies are showing otherwise. I found this article from the Scientific American that explores the important role that the appendix plays in the body.

For years, the appendix was credited with very little physiological function. We now know, however, that the appendix serves an important role in the fetus and in young adults. Endocrine cells appear in the appendix of the human fetus at around the 11th week of development. These endocrine cells of the fetal appendix have been shown to produce various biogenic amines and peptide hormones, compounds that assist with various biological control (homeostatic) mechanisms. There had been little prior evidence of this or any other role of the appendix in animal research, because the appendix does not exist in domestic mammals. 

Doctor Loren Martin Professor of Physiology at the Oklahoma State University

Dr. Loren Martin argues that appendix removal ought to be done on less of a precautionary basis because the appendix can be successfully transplanted into the urinary tract to rebuild the sphincter muscle and reconstruct a functional bladder.

What if I am not a fetus or a young adult? you might ask.

The appendix not only supports gut flora but is also rich in infection fighting lymphoid cells which helps support the immune system.

In this context, the function of the appendix appears to be to expose white blood cells to the wide variety of antigens, or foreign substances, present in the gastrointestinal tract. Thus, the appendix probably helps suppress potentially destructive humoral (blood- and lymph-borne) antibody responses while promoting local immunity. The appendix - like tiny structures called Peyer's patches in other areas of the gastrointestinal tract - rakes up antigenes from the contents of the intestines and reacts to the contents. This local immune system plays a vital role in the physiological immune response and in the control of food, drug, microbial, or viral antigens.  

Doctor Loren Martin Professor of Physiology at the Oklahoma University

Observations

I began writing this post a couple of times. As soon as I would begin typing the first sentence, a flood of tears would overwhelm me. I was taken aback by my strong emotions. I mean come on, it wasn't that big of a deal, right? They didn't even open my entire abdominal cavity! Just three small incisions. Rationally I knew all this, but my body had a very different experience. I focused so much on healing my body physically and getting better that I somehow missed how the whole experience affected me emotionally.

Writing this unearthed emotions I had not yet processed, and I found the writing process to be very healing. At first I was embarrassed by my tears. But I took a break and had a good cry while my husband rubbed my back. I was able to come back and respond to all the questions and look through all the notes I wrote down during that period. Now, as I wrap this up I feel a heavy weight off my shoulders. It is amazing how much physical trauma our bodies can store. I had no clue I would react this way! I am so so glad I began writing again about this experience which allowed my body to process!

Please listen to your body. If you are experiencing sharp stabbing pains, something might be terribly wrong (a good rule of thumb...). Call your doctor. Don't wait until its too late.

And lastly, don't forget the importance of letting yourself heal emotionally. Don't neglect some of the more subtle processing that might be necessary to really move on from such a traumatic experience.

What do you guys think? I would love to hear your experience and what helped your recovery!

Primal Goat Cheese, Spinach and Pumpkin Salad

This is a dish I came up with one day by accident. I had a butternut squash that was going bad and some spinach that was slightly wilted. We all get pretty creative when we are hungry and processed foods and flour are not an option! I find that this salad is great as a side dish for dinner or as the main option for your lunch. I do both and it never fails to satisfy me. It is super simple to put together but it sure looks gourmet - my friends are always impressed when I make it even though it takes me no time at all ;)

To continue reading follow me on the Grass Fed Girl's blog where I am guest posting this recipe.

I am honored to be featured on the Grass Fed Girl's blog. She is a blogger I admire and a dear friend and family.

Gluten Free Brownies with Dairy Free Whipped Cream

Brownies were not something I grew up eating in Moldova. I was a freshman in an American college when I had my first brownie and I just about melted on the floor. It was so sweet and chocolaty. It didn't take long before I was making brownies from the box while munching on cheetos at one o'clock in the morning. I really lived it up in college. 

Once I began my journey with whole foods and healthy eating I stopped making brownies from the box. At first my brownies where made with organic unbleached white flour and organic white sugar. Then I made the next step and replaced the white sugar with raw honey. The final step came when I discovered that I am sensitive to gluten thus I had to replace the white flour to almond flour. This is a recipe that I have made for a couple of years now, slowly changing the ingredients to better suit my needs. This time I also replaced the raw whipped cream with whipped coconut milk. Why? No, I have not become dairy intolerant. Some of my dear friends are though, so I have been experimenting with recipes that are dairy free so I can still make delicious alternatives when they come over.

Ingredients

Brownie

2 cups of almond flour

1/2 cup of organic cocoa

3 - eggs

1/3 cup of coconut oil, if not dairy free you can replace it with cultured butter (source)

splash of vanilla

1/2 tsp of salt

1 tsp of baking powder

1/2 cup of raw honey or maple syrup

Whipped cream

1 cup whole fat coconut milk

1/3 cup of honey

Directions

Part 1

1. Turn the oven at 375*.

2. Mix two cups of almond flour, 1/2 cup of cocoa powder, 1/2 tsp of salt, and 1 tsp of baking soda together.

     (You want it the mixture to look like this.)

 3. Heat up the coconut oil.

4. Pour it in a large bowl.

5. Add three eggs.

6. Mix it vigorously. Not as vigorously as me though. I got a little carried away and dumped some on the table and on my camera lens. Ooops!

7. Add the 1/2 cup of honey to the egg and coconut oil mixture.

8. Give it a good stir.

        9. Pour the liquid onto the dry ingredients.

    10. Mix  it.

     11. Pour the brownie batter into a baking sheet greased with coconut oil.

   

12. Bake at 375* for about 15-20 minutes.

      13. Take it out and let it cool off.

Part 2

This is optional. You may serve the brownie by itself, with ice cream, raw whipped cream, or whatever you want. If you want to try a whipped coconut milk cream, here it is.

     

1. Combine 1/2 cup of raw honey and 1 cup of full fat coconut milk.

        2. Using a hand blender, mix it for about ten minutes. It is won't raise up in peaks like regular cream. In fact, at room temperature it will be a bit too runny. But if you throw it in the fridge or freezer for a few minutes, it will turn stout and foamy - just begging to be loaded onto the brownies! 

         I love this desert. I don't make these as sweet as I used to, so please taste the batter and if you like your brownies sweeter, just add a little bit more honey.

                                               Enjoy and let me know what you think!

How I Lost Ten Pounds and Healed My Hypoglycemia

If you suffer from confusion, irritability, impatience, shakiness, or inability to complete simple tasks when you miss a meal or just haven't eaten in a few hours, you might consider trying to make some dietary and life style changes. These symptoms are typical for a condition called Hypoglycemia, which is connected to low blood sugar levels.

Please read Part One where I explore what hypoglycemia actually is and what causes it.

I did not suffer from low blood sugar levels as a child. Unfortunately I became hypoglycemic in college due to a diet of processed foods, soft drinks, sugar, pastries, caffeine, and lack of sleep. It has taken a long time to heal but I have not had a severe low blood sugar episode in more than six months! I still occasionally get slightly lightheaded if I am hungry but it is rare and I watch my blood sugar levels like a hawk. Hypoglycemia can contribute to more severe health issues if not treated like diabetes, fatty liver,  hypothyroidism, impaired immune system, and food allergies.

I  began making changes slowly over the course of two years. Not only did these changes stabilize my blood sugar levels but to my surprise I also lost ten pounds! I have never been heavy. In fact I have a pretty petite frame, but since I began eating whole foods and slowly implementing ways to heal my hypoglycemia, my weight also went down. It's kind of ironic that I lost weight only when I stopped obsessing about it, but my diet demons are another post! These changes have helped me so much that I wanted to share them with you all. I will elaborate on what changes worked and what changes did NOT work for me. Please note I made these changes slowly. It is hard to implement all of them at once.

What DIDN'T Work

1. Eating smaller meals more frequently.

After one of my many episodes of dizziness, nausea, and irritability my husband and I went on line and started doing more research about low blood sugar levels. Every article we came across suggested small and frequent meals. We were eating healthy so all of our meals were homemade with local produce. I tried to eat lots of salads, whole grains, fruit and some meat and divide my main three meals into six meals without increasing the amount of food.

Results: Six months later I was as hypoglycemic as ever and I continued to crash hard almost every night and crave sugar and junk food ALL the time.

2. Eating more fiber

I tried to increase my ingestion of beans, rice, apples, celery, garbanzo beans, broccoli, sour dough rye bread, etc.

Results: Not only did my hypoglycemia not get better but I began feeling increasingly more bloated and constipated - not the effect I was looking for! In fact after reading more I discovered that too much fiber - even when it comes from fermented grains, fresh vegetables, and fruit - can be quite detrimental for some people and can cause indigestion and irritation of the intestinal lining, and may even cause diabetes. Empowered Sustenance has a intriguing article about the dangers of ingesting too much fiber here.

3. Eating 20% - 30% of low-fat protein like, chicken, turkey, seafood, and even protein powder.

Eating only 20% - 30 % of low fat protein only lasted for about a week. I was too hungry. My body demanded more fuel and I tried to satiate myself with more fermented whole grains and veggies but to no avail. In fact I started dreaming about eating steak! Literally swimming in meat! I became more moody and irritable. I do not recommend this if you are hypoglycemic. It only exacerbates the problem.

4. Drinking 6 to 10 cups of water every day.

Drinking more water was helpful but not for my hypoglycemia. I feel more hydrated if I carry a water bottle with me everywhere but I don't feel full! If I am shaky and I drink a large glass of water I will use the restroom fifteen minutes later and my urine is completely clear. My body just flushes it out and angrily demands real fuel.

In fact, drinking too much water during meals may contribute to the incomplete assimilation of nutrients. How?  It interferes with the hydrochloric acid in your stomach that churns and breaks down food before it enters your small intestine. According to this article by Thank Your Body, too much water intake may also lead to decreased metabolism, decreased mental clarity, headaches, insomnia, and cold hands/feet. 

What DID Work

1. Going on a low-carb, high fat diet.

I have never been a huge fan of breakfast. Once I began eating whole foods again, I started eating

Courtesy photo of Elizabeth Steeb

things like oatmeal or piece of toast for breakfast, very rarely did I choose to eat eggs or bacon with my toast in the morning. One weekend my husband got up early and prepared us steak and eggs for breakfast. He was so excited and I didn't want to disappoint him so I sat down and started eating. I thought to myself how impossible it would be for me to eat this tremendous amount of food but - I ate the whole thing!

Results: I wasn't hungry for five hours! I didn't crash at all either. In fact I had more energy and I didn't feel lethargic.

Since then I slowly switched out my toast and oatmeal for pastured eggs, raw milk, avocados, and bacon.  While I still like to eat veggies, a limited amount of fruit or some fermented whole grains in the morning, I pair them with good proteins and fats which provide me with a steady source of glucose thoughout the day, rather than the spike-and-crash routine I had before. I chose a low-carb - not a Paleo and not no-carb - diet to heal my hypoglycemia. I still enjoy a delicious slice of sour dough bread occasionally.

2. Carrying high protein snacks.

A few years ago I carried granola bars, carrots sticks and wholewheat crackers in my purse to prevent hypoglycemic attacks. Now I replaced them with avocados, locally made beef jerky, raw cheese, or sprouted nuts. These foods offer me a steady dose of glucose instead of a sugar spike, the way simple carbs do, thus I am less likely to experience any severe symptoms if I skip a meal.

 

3. Limit caffeine intake

I don't drink caffeine anymore because it has an overstimulating effect on my adrenal glands which causes my liver to release more stored sugar. The more sugar there is in the blood, the more insulin the pancreas will release, which causes low blood sugar a few hours later. It is hard to quit caffeine cold turkey. I don't recommend it. The withdrawals and the migraines can be very severe. Instead try limiting yourself to only one cup a day and combining it with a meal full of protein and fat. This way you can prevent the release of too much caffeine at once which can over stress your body and overstimulate your adrenal gland. If you are not ready to quit coffee cold turkey here is an article on how to prevent coffee jitters and the ingestion of too much caffeine from The Nourished Life.

4. Limit alcohol intake

Alcohol is toxic to the liver. Of course there are delicious fermented wines and home-brewed beers to be enjoyed if you don't experience severe allergic reactions to alcohol. I still occasionally enjoy a glass of wine, but never before I have a belly full of food so that my body does not grab the sugar in the alcohol first. Alcohol goes straight to your bloodstream, making the pancreas send out more insulin, which will cause you to crash in a couple of hours. I suggest using moderation and pairing it with protein and fats, rathert than carbs and sugar.

5. Limiting sugar intake

This is very very important. The ingestion of too much sugar causes your pancreas to "overreact" and send too much insulin in your blood stream. A release of too much insulin ends up taking too much sugar out of the blood and into storage. Since the brain and other components of the nervous system cannot store glucose, they are dependent on circulating glucose for energy. When there is not enough glucose circulating through the bloodstream the brain begins to run out of fuel - and you begin feeling dizziness, irritability, lethargy and anxiety.

If you are hypoglycemic you want to keep your sugar levels stable at all costs. I am a recovering sugar addict. I lived off sugar for a few years and overtaxed my pancreas and adrenal glands. Please read here for my personal story overcoming a sugar addiction.

6. Sleeping more than eight hours a night.

Sleep is one of the most important factors in maintaining proper bodily function. Somehow in our culture we have convinced ourselves that we really only need to sleep when "we have time for it" - time we increasingly have less of. I have heard many people argue that their bodies simply don't need more rest than five or six hours of sleep a night, while drinking their third shot of espresso for the day. I am not advocating that you sleep eight or nine or any number of hours a night. I am advocating listening to your body's cues. Your body will tell you when you are tired. Instead of reaching for caffeine or sugar, take a fifteen minute nap and try sleeping another hour or so the next night. You might be amazed at the difference. Daily sleep deprivation will exhaust your adrenal glands and your pancreas and put unwanted stress on your body. In fact studies have shown a direct correlation between sleep deprivation and the development of insulin resistance!

7. Listen to your body

I admit this has always been a challenge for me in the past. I always thought we beat our bodies into submission, like it was me vs. my body. Whenever I got sick I tried to ignore it until I would have to be wheeled in to the emergency room. I had bronchitis for three months before my host family took me in to see a doctor, and I had an emergency appendectomy after finishing a ten hour shift at work. So I don't have a great track record of listening to my body, I am working on it! I am more aware of my limitations now. In fact my emergency appendectomy was a very humbling lesson about how fragile we are and how much we depend on listening to our bodies. I am less likely now to have a severe sugar crash because I hear my body signaling the alarm before it happens and I make an effort to boil myself an egg, nibble on some cheese, or drink a glass of raw milk.

8. Find ways to relax

Go on a walk, a hike, do some yoga, meditate, stretch, do breathing exercises, take detox baths, get a

massage or acupuncture -  anything that will help you be present with your body and relax both mentally and physically. Moving your body is very important. It will boost your metabolism, raise your mood, and increase the sensitivity of you insulin receptors.

This post is featured on Sunday School, Fat Tuesday, Party Wave Wednesday, Allergy Free Wednesday, Thank Your Body Thursday, 

Drinking Broth Recipe

I love homemade chicken broth. I add it to soups, gravies, vegetables, rice, and really anything else that is simmering in my kitchen. Chicken broth does not only make all our food burst with flavor but it is extremely nutritious and healing. However, when it comes to drinking straight chicken broth, I am not a fan. Not in this universe.

I am aware of its many benefits so I WANT to WANT to drink broth. One reason I am adamant about introducing more homemade broth into our diet is the wealth of nutrients it contains, like: amino acids, calcium , phosphorus,  glycosaminoglycans, and gelatin, to support our joints and immune system, heal our gut, and maintain a good hormonal balance. The Coconut Mama has a great article on the benefits of bone broth here.

Here is my dilemma: to me, chicken broth by itself smells and tastes too much like a cup of hot straight fat. Sometimes I feel like I am drinking the hot water we just rinsed our greasy plates in. Sorry to be so graphic! 

After many failed attempts trying to make my broth drinkable, I had an idea. I decided to introduce two new ingredients to the usual lineup: Japanese sweet potatoes and kombu. I got this idea after making a pot of Mineral Magic Broth from The Cancer Fighting Kitchen. This nutritious vegetable broth has a delightfully sweet flavor thanks to the potatoes. Alas, it is very soothing and easy to digest, but it does not contain the much coveted gelatin that chicken broth does. So, I decided to try and merge the ingredients from both recipes in an effort to achieve the best of both worlds.... and you know what? It worked!

Wait, but what is a Japanese sweet potato and what in the world is kombu?

Japanese sweet potatoes, also known as Satsumaimo, are high in essential amino acids and B vitamins.

Japanese sweet potatoes are a rich source of a variety of vitamin essential for optimum health, including vitamin A, C, E, and B6. According to the USDA, Japanese sweet potatoes contain 11,062 mcg of the beta carotene form of vitamin A, for 202.2 percent of daily recommended intake of vitamin A. One average sized sweet potato provides nearly 30 percent of the requirement for vitamin C and about 12 percent of the vitamin B6 requirement. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body. Because Japanese sweet potatoes are so high in vitamin, they're often recommended as an essential part of a healthy diet. They are also full of calcium, potassium, sodium, phosphorus, manganese, copper, iron and magnesium. Source

The sweetness of this type of potato does a great job balancing that overpowering chickeny flavor.

Kombu is and edible sea vegetable that is full of iron, iodine, vitamin K, Folate, Magnesium, and Calcium. Little Owl Crunchy Momma has a great article on why as a culture we are iodine deficient. You can also use pretty much any other sea vegetabele for this part also.

Sea vegetables may be a better source of bioavailable iron than previously thought. One tablespoon of dried sea vegetable will contain between 1/2 milligram and 35 milligrams of iron, and this iron is also accompanied by a measurable amount vitamin C. Since vitamin C acts to increase the bioavailability of plant iron, this combination in sea vegetables may offer a special benefit.Brown algae (including the commonly eaten sea vegetables kombu/kelp, wakame, and arame may be unique among the sea vegetables in their iodine content. Some species from the brown algae genus Laminaria are able to accumulate iodine in up to 30,000 times more concentrated a form than sea wate! Source

Disclaimer: Please consult with your homeopathic doctor before eating kombu or other sea vegetables, if you have a thyroid condition.

There is a common misconception that kombu contains a lot of glutamic acid, which is found in MSG. I have dome some research on the issue and come to the conclusion that it is only artificiality derived glutamic acid that is neurotoxic, not the naturally occurring kind. Please read here for a more in depth explanation.

Also, it is equally important to choose a clean source for your sea vegetables. Fellow blogger Gutsy  recommended this site when I was trying to find a reputable online source to share with you. I have also a been able to find a good clean source of kombu at my local grocery store.

Ingredients

Yes I make the drinking chicken broth with chicken feet! Be brave! You can do it too! Why? Because you want to terrify your housemates! Well besides that, chicken feet will make your broth more gelatinous and you WANT a gelatinous broth because that is what supports your joints, heals your gut, and does all those amazing things discussed above. Also, it only cost me five dollars (plus a few curious stares) to buy these at the butcher shop.

I recommend using raw rather than cooked bones; I have found that they are more flavorful yet don't have as much of that greasy taste to them I seem to find unpalatable.

• Two raw chicken backs
• 6 chicken feet
• 1 large onion
• 3-4 carrots
• 2 small sheet of kombu
• 2-3 bay leaves
• 1/4 cup of apple cider vinegar
• 1 gallon of filtered water
• 1 Japanese sweet potato
• 1 pinch of Sea salt

Directions

1. Rinse the chicken bones and then place them in a pot.

2. Pour the apple cider vinegar over the bones and let it sit for ten minutes.

     3. Add a pinch of salt and a pinch of cracked black pepper.

      4. Add the bay leaves.

5. Cut the onion into large chunks.      

     6. Throw it in the pot.

       7. Add enough filtered water to cover everything.

 

  8. Simmer it for 5 hours on very low heat. You may also use a crock pot.

      

Five hours later the broth will look like this and it will still taste mostly like chicken fat. It will have plenty of gelatin, so if you are planning just to add it to other dishes you can stop here. If you want to drink it, keep going with part two.

Part II

1. Cut the Japanese potatoes in large chunks.

       2. Peel the carrots. You can put as many or as few carrots as you like. None of this is an exact science.

 3. Throw in the vegetables. 

     4. Add the kombu. This step is optional.

     5. Let it simmer for 3 or 4 more hours. 

6. Let it cool off for about 1/2 hour, then strain it.

7. Once mine cooled down I stored it in a 1/2 gallon jar in the fridge. A couple of hours later there was a thick layer of fat on top of the broth. I took that off and cooked some soaked rice with it. You are welcome to keep it, but too much fat makes it unpalatable for me.

 

Voila! The finished product. Yummy gelatinous broth!

I confess I have been obsessed with this broth. I drank that 1/2 gallon in two days! I took some to work and had some of my coworkers try it too, and they all loved it. I am so thrilled I can enjoy a cup of hot broth without having to plug my nose! Try it and let me know what you think!

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