Kombucha!

Brew your own kombucha at home!
Kombucha is an amazing, probiotic drink which is pretty expensive when purchased at the store.  But you can make this wonder drink for just pennies at home.  If you can make tea, you can make kombucha!
To begin, you need:
-a big glass jar (I use a big pickle jar, left over from a concession stand, but you can even just use a quart jar, if you don't want to make much)
-Tea (not herb tea, black tea!)
-water
-sweetener (for true kombucha, use white sugar, for Jun, a relative, use honey)
-a kombucha "mother".  These can usually be obtained by asking around (I have a few at the house right now) or can be ordered online.

Bring your water to a boil, with the tea bags in.  For a gallon of water, I use 5 small tea bags.  Once it's boiling, add your sweetener.  For my gallon of water, I use about 1/2 cup of sugar, or 1/4 cup of honey for Jun.  Make sure this gets evenly distributed.  Let cool completely before adding your "mother".  Cover your jar loosely, like in the photo above.  I use a towel and rubber bands.  Let sit on your counter or in a cupboard for several days, up to several weeks.  When the weather is warmer, it doesn't take as long.  Taste your kombucha periodically, and enjoy when it gets to your liking.
If the kombucha develops an odd smell, or a really gross look, throw it out!  When you're ready to make another batch, repeat the process, and add your new "mother" and a little of your homemade kombucha to the new tea mixture.

For more about kombucha, visit http://www.kombuchahome.com/  Happy brewing!

Why food fermentation?

 

Why fermented foods?

Probiotics, that’s why!

For the entire history of man, people have been fermenting foods, whether intentionally or not.  Before refrigeration, it was often a matter of survival.  Most fresh foods won’t keep long.  Imagine your life without fridge or freezer…  Winters like this would be hard.  Sure, things would stay cold out there right now (as I write this, there’s a state of emergency in TN for all the ice!) but what about tomorrow, when it gets above freezing.  Well, there goes dinner…

Now, pretty much everyone in the US has a fridge or freezer, and many people have multiples of each.  But we still see fermented products for sale at every grocery store.  They are delicious and nutritious.

We’ve all heard of the benefits of taking probiotics, especially when we take antibiotics.  We have to replenish the “good bacteria” in the gut.  It’s part of our immune system, and helps us to digest.  But the easiest, cheapest, and yummiest probiotics don’t come from a pill.  They come in the form of fermented foods.  One of the most amazing probiotics is called Lactobacilli, and it happily grows on any kitchen counter, or in the back corner of any basement.  You just have to set up the correct conditions.

I talked about home fermentation in another post, but if you want to make your belly happy without getting into your own chemistry experiments, look for these foods at the grocery store:

Yogurt (look for live-cultures)

Kefir

Sauerkraut (check the label)

Some home-canned pickles, chutneys, and fermented relishes can be found at the farmers’ markets, too.

Get your gut happy again with fermented foods!

Bubble, bubble, toil and trouble...

Lately, I’ve been reigniting my love for food fermentation.  Several months ago, I managed to kill my kombucha mama.  (If you’ve never tried kombucha, go to Earth Fare or Natural Foods and pick up a bottle.  It might be your new love, too!)  But the wonderful Tammy Ozment shared some of hers.  So, I am waiting, not so patiently, for my first batch of Tammy Kombucha to ferment on my kitchen counter.  Also, I just scheduled with Marc Williams, from botanyeveryday.com, to teach a fermented foods class in March for us.  So the excitement was bubbling…

Then, I discovered that Earth Fare had (has?) the book, Wild Fermentation on sale for only $12.50!  I’ve been wanting that book a long time, so with the ice storm, I read the whole thing in less than a day.  Sandor Katz goes about fermentation in just my style:  few rules, lots of creativity.

Last year, Scott and I made homemade sauerkraut.  It was awesome, and met with rave reviews.  I wanted to start a batch last night, but was not going to brave the icy roads for a couple heads of cabbage!  But I had some turnips.  So, currently, on the kitchen cabinet, sets a quart jar of “sauerruben”, or fermented turnips.  If I get moving later today, I might make the same thing, but with carrots.  I love how Katz encourages you to try stuff.   In a week or so, we’ll find out if we like sauerruben!

For those reading this and worrying about my health, afraid of listeria and other monsters lurking in my crocks, fear not.  I am careful to keep my containers and hands clean, and watch for any signs of yuckiness.  If it smells bad, don’t eat it….or just try a tiny bite….  Also, Katz says that in all his years of home fermentation, he never made anyone sick, or even heard of a case.  In fact, a few years ago, the government did a study and found that most of the cases of milk-borne illnesses came from PASTEURIZED milk products!

I have also made lots of yogurt and plan to make kefir soon.  So, don’t be afraid.  Get the book, take the class, but start fermenting!

Green Soup

In the winter time, I just can't force myself to eat a cold salad.  Nor should I.  Ayurvedically, I'm a Vata.  Brrr...  So, warm food for me.  And now, I love GREEN SOUP.
I came across an article in Reader's Digest about green soup, and gave it a try.  It needed a little salt, but otherwise, delicious and very green and nutritious.  Here's what I did, but you can make your own:
4 cups spinach
2 cups kale
2 cups veggie broth
1 onion, chopped
a little olive oil
salt to taste
In one pot, cook down your kale, with a little oil.  In a saute pan, brown the onions with a drizzle of oil.  (This is a great place to add a little more flavor.  Next time I plan to add tumeric!)  Once the kale wilts, add your broth, spinach & onions.  Let this mixture cook down.  Use a hand blender on the whole pot & enjoy!
Nutrients and vitality!

Visceral Fat-Hidden Destroyer!

We all associate the big Santa Claus belly with an unhealthy person, correct?  But it may be the fat you CAN’T see that’s causing health issues.  The fat we see just under the skin is subcutaneous fat, but visceral fat, the fat around your belly organs is much more dangerous for your health.

Researchers at Wake Forest Baptist Medical Center recommend eating more soluble fiber from veggies, fruit and beans, and exercising more.  They found that when you eat 10 grams more in soluble fiber every day, your visceral fat actually declines 3.7% in 5 years.  If you increase your activity, you can decrease this fat 7.4% in five years!  Some ways to get more soluble fiber include apples, peas, and pinto beans.  So hit the produce section of the grocery store today!

If you need more help with your eating, check out our new Weight Management Program at www.mountainyogatn.com/whatsnew

New Year's Resolution Weight Management Program

The time is upon us!  People are thinking beyond the Holidays and into the New Year.  My husband actually told me something he thinks I should resolve to do in 2013.  I thought that was my job?  Oh, well.
But many of us are resolving to eat better this year, to lose weight, or just for health reasons.  It's one of my New Year's Resolutions.  I eat pretty healthfully, but sometimes, I cheat & eat junk.  I'm going to do better!
One way you can get help to "do better" is through a program we're offering at the studio.  It's a Weight Management Program, with Registered Dietitian, Cindy Holmes.  I've spoken to Cindy at-length about healthy eating, and I love what she has so say.  She's all about the REAL FOOD.
If you join the program, you'll get a PERSONALIZED plan, designed specifically for you, based on your lifestyle.  You can jump-start December 15th, or meet with her to begin January 1.  There are 3 levels of our plan, from the basics, all the way up to a lot of extra care and attention from Cindy.  She'll walk with you every step of the way.
Registration is $25, but plans start at just $99 for 3-months.  You can't beat the price.
For more info & to register, go to www.mountainyogatn.com/whatsnew.html

Fitting it all in...making time for fitness

My eyes have recently been open to just how hard most women work. I guess I’ve thought it was just me. That my work takes over my life, my house is messier than anyone else’s, and that there are never enough hours in the day to do what I have to do, much less what I want to do. Other women make it seem easy & blissful.


Even without kids, our lives seem so full. There’s always more I could be doing for the studio. The house always needs a touch-up, if not a whole cleaning crew. The animals always need attention, or cleaning up after. There are always groceries, laundry, dishes, and so many things that need my attention. There’s certainly not time for socializing, getting together with family, or practicing the other hobbies I love.

As women, we have high expectations for ourselves. We believe we have to excel at work, keep a beautiful home, raise perfect children, have a healthful dinner on the table each night, and somehow keep our bodies in top shape! It simply cannot be done.

So, for those women who can’t find one spare minute to join a gym or attend a yoga class, I have the following suggestions:

-Move around more at work. Not everyone can teach yoga for a living, but you can move and stretch at your desk, and get up at least once an hour. Is there a place you can stand up for a while to accomplish tasks?

-Incorporate more walking into your day. Can you walk to work (or ride a bike?) or even to the grocery store? Can you invite a co-worker to walk with you during a meeting, instead of sitting? Every now and then, can you walk to a co-worker’s office, instead of just sending that e-mail?

-Make healthy food easier. Health food now comes in convenience packs! Try pre-cut carrots, broccoli, and other veggies as a snack, or a quick start to dinner. Most grocery stores now have an organic section, with lots of to-go items, such as applesauce, packaged nut butters, and other healthful treats. Keep these things at your home, and at your desk, and you’ll be more likely to grab something good for you.

-Examine your priorities. What are you doing that’s simply not important to your life or your goals? Are you reading too many of the humorous e-mails your friends send? Are you really going to make all those things you’re searching for on Pinterest? Does the house have to be perfect, or will “good-enough” do for today?

Some small changes can really make a huge impact on your life and your health. Choose one way to be healthier, and implement that one little change today. You won’t regret it.

Sugar-sweetened drinks bad for your heart.

Men who drink sugary drinks have a 20% higher risk of heart disease and higher levels of blood lipids. This is from IDEA Fitness Journal, May 2012. The writer sites research by Frank B. Hu, MD, PhD of Harvard School of Public Health. If you’re a man who drinks 12-oz sugary drink every day, your heart is at risk!

Even after controlling for other risk factors, these sweet drinks still have an effect. The men in the study had higher triglycerides and CRPs (an inflammation marker) and lower levels of HDL cholesterol. All of which are pointing to heart disease!

I’m heart-broken! I always go for the “real sugar” instead of all the fake stuff. What about my cokes from Mexico? I’m assuming that if it’s this pronounced with men, it applies to women, too.

Oh, well. I’m grateful for honey. Raw, local honey only makes the heart happy.

Is Junk Food Cheaper?

“But it’s cheaper to eat at McDonald’s” Have you ever heard that? Worse yet, have you ever said that? It’s ok. I’m not surprised. It’s a common misconception. In September 2011, Mark Bittman wrote an article for the New York Times called, “Is Junk Food Really Cheaper?” He went to McDonald’s, and ordered an assortment of foods for a family of four. It totaled $28, or $7 per person. He reasoned that meals at home are so much less expensive. For about $14, a roast chicken and veggies, with a salad and milk would feed four or more people! And there are even cheaper ways to provide a good, wholesome meal.

In August of that same year, Slow Food USA set up a campaign to have members share their $5 meal ideas. Their members submitted over 5,000 meal plans, all for under $5 per person.

Eating slow food, versus fast food, doesn’t just make sense, it also makes “cents”!

For more information, and a link to these cheap & healthy slow food meals, go to www.slowfoodusa.org

Zumba!

Zumba is fun, sometimes silly, and totally a “girl-thing”. But is it doing anything to help you lose weight? The Journal of Sports Science and Medicine (2012; 11, 357-58) thinks so. In a recent study funded by the American Council on Exercise, scientists measured the HR and VO2 of Zumba participants. What they found was that they were expending at least 300 calories per workout, which is the accepted guideline for weight loss and healthy weight maintenance. The Journal concluded that “regular participation in Zumba should positively affect body composition.”


At Mountain Yoga, we offer a Zumba class on Fridays at 10 am. It’s upbeat, it’s fun, and it’s proven to help you lose weight. What are you waiting for? The class is only $5, and it’s not crowded. So, bring your fitness shoes and a friend, and start burning calories!
www.mountainyogatn.com

Root to Stem

In one of my recent magazines, I read an article about “root to stem” eating. Making sure every usable part of the plant is consumed. At our house, it’s all consumed, but not necessarily by humans. First, Scott & I eat what we want, then the dog gets whatever she would like that is safe for her. She loves meat, of course, but will try just about anything. She even eats carrots. The chickens are next. They love tomatoes, especially, and corn on the cob is a real treat for them. Finally, whatever is not consumed as food eventually makes it to the compost pile.


This reduces the amount of waste in the garbage can, but also clears our conscience, and cares for our animals.

If you don’t have animals, you can try the “root to stem” movement for yourself. Did you know that you can eat the greens from carrots? They are nutritious and tasty. Try them on your salad. End pieces, and parts of veggies that aren’t so pretty can be chopped fine for salads, or juiced. After juicing, the pulp can even be used for muffins and other breads!

What can you do today to waste less food? With so many in our world going hungry, it’s important that we all be good stewards of our blessings.

Spot-reducing Ab Flab!

Personal trainers have known for years that specific muscle exercises won’t “spot-reduce”, or eliminate fat in specific areas. But recently, the department of kinesiology and health education at Southern Illinois University, Edwardsville, set out to prove it. This 6-week study measured the body weight, body composition (percent fat) and abdominal circumference of each participant. When the study was over, the researchers found “Six weeks of abdominal training alone was not sufficient to reduce abdominal subcutaneous fat and other measures of body composition.” So, the participants had not eliminated any fat, with just the ab exercises. But they did find a significant increase in abdominal strength. So keep up those ab exercises! They may not help you lose weight, but they will get your core stronger. One of my favorite ab strengthening yoga poses is “boat”, or navasana, since it engages the entire core.



The old adage holds true, if you want to lose weight around your middle, you have to lose it everywhere. So eat right, drink plenty of water & get in that daily exercise…maybe a HOT Yoga class?


Source: Journal of Strength & Conditioning Research (2011; 25 (9), 2559-64