Yesterday was a very busy day:  out the door by 7 with all the kiddoes, an early appointment followed by a quick meet-up and shopping at Trader Joe’s,  next off to the natural foods store & a preferred farm, then home for 45 minutes to unload and again out the door for bible study.  We were home late, to bed later, and to sleep even later still.  So what was my morning like today?

I awoke feeling vibrant and energized.  After my morning cup of tea (a delightful ritual I vow never to do without!), it was time to prepare the family’s breakfast. With all the good food  we had chosen the day before, the only difficult part was trying to decide what not to have!

Breakfast for most people consists of a box of cold cereal or a doughnut, a cup of coffee, a glass of juice.  This high-carb menu simply will not do for me!  I regard the start of each new day with vigor and excitement, viewing every meal as an opportunity to experience exciting, vibrant foods from God’s pantry.  So in spite of the rather tiring and long day before, today’s breakfast was another foray into the world of healthy, tasty, nourishing food!

First I grabbed a pack of Smoked Apple and Chardonnay Chicken Sausages from Trader Joe’s.  These were thinly sliced and tossed into a generous amount of bacon fat in a hot cast iron skillet, my most trusted kitchen tool.  While these were browning I whipped up 10 farm-fresh eggs with a great dollop of cream (off the top of a new gallon of milk).  The slightly crispy sausages were set aside in a bowl, and the egg mixture poured into the hot skillet with a bit more bacon fat & a pat of butter.  This was allowed to cook on medium heat with an occasional tilt of the pan and gentle lifting of the edge to allow the uncooked egg to settle underneath.  When all looked “set”, the sausage was scattered across the surface and a large handful of Trader Joe’s Quattro Formaggio was spread over top of all.  Once this delicious cheese blend was melted, breakfast was ready to serve!

The Young Ones gathered eagerly around the table to partake in this fragrant fare.  The aromas from the kitchen had filled the house and their appetites were ripe!  A generous slice was served to all, along with a glass of that fresh, raw milk, and all were filled.  Servings of  homemade still-raw yogurt, topped with frozen blackberries from our orchard, complete this nourishing and delicious meal.  Mmm.

We are satisfied, we are filled, we are nurtured, we are energized, and we are grateful.  Grateful for the bounty of wholesome foods which God has provided, and the health which we enjoy because of them.  And we are ready to take on the day!

Reposted from Feb. 2010, Liberation Wellness BlogIf you’ve been reading my blog at all, you probably know that exercise was never one of my favorite activities, aside from biking and hiking.  These activities are still amongst my favorites, but here we are in the middle of winter when biking is out of the question, and hiking can be a bit challenging.  This is the very season when many of us, including myself, put on a few too many pounds.  As a matter of fact, it was about this time last year when I gained back the 10 pounds which had been lost the previous fall.  This time around I knew winter would be the proving ground of the Liberation Diet.  So how’s it going? Well, the holidays were difficult in that I was stagnant in my weight loss for about 6 weeks, even putting on 2 or 3 pounds.  But these pounds were rather quickly lost again, much to the satisfaction of my adoring husband! The things which I have found to be the most important are these:  eat fat, fat, and more fat!  And keep moving. Yes, it is true that the more cream, the more butter, the more lard I eat, the more I lose.  Amazing, isn’t it?!  Delicious, too.  I have even found lately that I can eat a slice of bread (just one), slathered in a thick layer of butter, without gaining an ounce!  And my energy level?  Through the roof! But the movement factor is critical, and so I wanted to share a few tips that I found to be most helpful. First, Moms, wear those babies!  I still carry my 3 yo in my Ergo when working around the house and doing my dance/aerobics.  She loves to be close to Momma, and I enjoy having her with me.  Plus, it is like lifting weights continually.  My little one is a lightweight, but when I add my ankle weights, it is an extra 30# added to the load, and workouts become even more effective! Another very important change which I have made this winter is to put my computer on an elevated surface, so that sitting is not an option.  I have an IMac (best computer ever made, by the way!), which sits comfortably atop my buffet, but will soon have a new home on a tall work space in our bright and sunny great room.  Like a lot of people, I spend more time on the computer than I would like to admit; it is how I run my household and my business, how I keep in touch with friends and family, my main source of learning, and the biggest source of sore (but no longer increasing) back side.  So why stand for it?!  With the computer raised to a comfortable height I can continually move while working!  When writing, like now, I am listening to my favorite Pandora station, and I am managing to move; lunging, stretching, moving my hips.  When reading or using Skype I can actually be jogging in place (Kevin, if I sometimes seem out of breath on a conference call, this is why  .  And I can easily break away to tend to children, help with a math problem, or break out in vigorous movement when a fun song comes on! The other thing which I now do is my fun Dancercize routine.  A sweet son of mine made a cd for me of techno music-Eiffel 65, specifically.  While this is something I never would have chosen to listen to in the past, I find it invigorating and so much fun!  It is hard to keep still when there is a strong beat and happy tone.  Meaningless and silly words, yes, but the music gets me moving!  I strap on my ankle weights and grab 5# in each hand, and off I go for a 30-45 minute workout which leaves me feeling fantastic!  Miss Emma is often on my back as mentioned before, but not usually for the duration; some movements are just a tad bit difficult with a big lump of giggles attached!  You may find some other type of music invigorating, but whatever it may be, let it move you!  I should warn you that this type of activity, while fun, can be very embarrassing when unexpected guests arrive, so make sure to maintain a sense of humour. One last thing; don’t let the cold and snow stop you from taking walks.  Some of my most pleasant walks/runs have been on a crisp, cold winter’s night.  Or day.  We need lots of sunshine, and I find that not only do I feel better, but I lose better when I get plenty of sunshine. As many of you also experienced, we were blessed with about 4′ of snow recently.  Soft, beautiful, heavy snow!  While I don’t mind at all being snowed in, we had a real need to get our trapped eldest daughter onto a flight back home to her husband.  My Man cleared the top of our nearly 1/2 mile long drive, but more needed to be done and I am the one in our household who needs to burn calories, definitely not him!  So after shoveling a path from our porch to reach the snow-blown path to our parking area, then shoveling out the family van (largely hidden in snowdrifts), I took over with snow blowing the rest of the driveway.  The hard part.  The part where the drifts were waist-high (remember, I am tall).  It was slow going, but I enjoyed the work and the sunshine, even the muscle aches which came a few days later (not too bad, actually).  I would not mind at all doing it again… So you see, even though it is winter, I am moving.  And losing weight-another 1 1/2# last week!  I look forward to springtime, but am enjoying the lovely winter and not letting it get me down-literally.  How about you?  Are you lounging around, packing on the pounds, lamenting being confined due to the season?  May I suggest that you get up, start moving, and get your body in shape?  Be creative, and I know you will be pleased with what can happen!

Reposted from the Liberation Wellness Blog Dec. 2009
The other day a frustrating thing occurred-again.  I was sitting around with a group of women from our church when the subject of yet another very sick friend came up.

As usual the course of discussion went something like this:  “Do you think this will affect her for the rest of her life?”  “What kind of medication will she have to take?”  And of course, “What does the doctor say?”

Now bear in mind, the person in question has a years-long history of severe health problems for herself  and her family.  Serious stuff.  And I love her very much!  That counts for something, right?

When this type of discussion comes up I usually keep very quiet, even back out of the room.  After all, I am the health fanatic and nobody wants to hear what I think.   So why not just melt into the background now?

Well, enough is enough!  I could keep silent no more, something had to be said.  I was choked with emotion as I chose my words carefully.

My discourse was short, and not well received.  It was met with downward glances, fidgeting fingers, silence.  One person afterward acknowledged that we rely too heavily on medication.  Another, more friendly towards my opinions, encouraged me to contact the friend in question.  And one other dear friend gave me that knowing smile, and a sense of camaraderie.  But otherwise, in a group of women professing to be seeking and following God’s will for their lives, nothing.

It always upsets me that so many people intent upon following God in every part of their lives ignore this one, crucial area.  After all, if we do not have health we can not fulfill many of the Lord’s desires for us.  We must be helped instead of being helper.

Poor health destroys lives, negates the good deeds that might be done, diminishes the capacities of husbands to provide for their families and of wives to care for their households.  It takes away the joy of children, and brings about heartache and hardship.  It drains resources, and sucks the life (often literally) right out of us.

Dr. Rex Russell put it well in his book, What the Bible Has to Say About Healthy Living:  “If we decide to pay attention to God’s design,  health and blessing will follow, and God will be glorified in our lives.  If we decide to ignore God’s design, the consequences can be dire indeed.”

The Good Book  is full of instructions pertaining to every aspect of our health.  Exodus 15:26 says:  “If you listen carefully to the voice of the Lord your God and do what is right in His eyes, if you pay attention to His commands and keep all His decrees, I will not bring on you any of the diseases I brought on the Egyptians, for I am the Lord who heals you.”  His promise to His people then still stands for us today.

From circumcision on the 8th day (the day when the blood-clotting  factor Vit. K builds up to a life time crescendo) to the admonition against eating blood (Gen. 9:4) or unclean animals (Lev. 10:10), the old testament is filled with God’s wise advice for health.  There is instruction in food, farming, sanitation, healing; most of these laws have in modern times been scientifically validated, but largely ignored.

The new testament books also claim their share of health-giving information including, of course, prayer, fasting, “a little wine for the stomach” (1 Tim. 5:3), and the use of healing oils (Mark 6: 13, James 5:14).

So where have we gone wrong?  Well first, let me address a  common perception.

People often incorrectly assume that before the age of modern medicine people just suffered and died, in multitudes, from the same afflictions we do today.  Nothing could be further from the truth!

Yes, there were plagues and pestilence, diseases and death.  Realize of course that people have not always followed God’s design for food, sanitation, and healing. The wealthy have over-indulged.  The poor have been consigned to poor quality and limited food supply.  Cities were built without consideration for proper sanitation.  And hand-washing was not common practice in pre- Pasteur-era hospitals and clinics.  The average life span in early 20th century America was very low not because people did not live long lives, but because conditions were so filthy and food quality so poor in the cities that infant mortality was very high.  But if one were fortunate enough to survive past toddlerhood, he would indeed have a very good chance of living to a ripe old age!

So let’s consider our food.

In Gen. 1:29 God said,  “I give you every seed bearing plant on the face of the earth and every tree that has fruit with seed in it.  They will be yours for food”.   Also consider that Able raised sheep in those early days; was it just for the wool to cloth them, or was the First Family also drinking milk, God’s most perfect food?

The Promised Land was happily described as, “flowing with milk and honey”.

When Noah and his family left the ark, God told him to eat (clean) meat.

Even the angels ate meat, leavened (fermented) bread, curds (cheese) and whey! (Gen. 18)

All of these things are good, or they would not have been given to us or demonstrated as desirable.

In light of the above, compare modern “food” with that of people throughout  bible times.  In days of old, foods were whole (unprocessed, not devitalized).  It was grown without chemicals of any kind.  Animals were either wild or grazed on naturally rich forage.  All people consumed some of their foods fermented (bread, wine, cheese, olives, etc.), and much of it raw.  Organ meats were prized, and bones made into broth.  Salt was natural and people would not do without it.

So why do we now condemn all of these things which God has said were good?  A better question might even be, why did we change the way in which we raise and prepare these foods which in former times were the fount of health? And why do we now in all of our wisdom declare our processed “food”, stripped of vitality and devoid of nutrients, “healthy” and “good”?

It has always seemed curious to me that in the 6 days of creation, God never made a single food processing plant, grain silo, pharmaceutical, or hospital. Did He not, in all of His wisdom, know that we would require these things to live?  And so it took the infinitely more wise modern man 6000 years to correct our Creator’s oversight!

We are as a nation and as a culture, sick.  Just plain sick.  And the answers to our problems are always more drugs, more doctors, more hospitals; with no thought of the food which we put into our bodies (other than to eat more manufactured junk in place of whole, life-giving foods).  Do we not realize that we are, truly, what we eat?!

God has supplied us with everything we need to live an abundant life upon this earth.  We just need to recognize and return to His nourishing and healing ways!  Let’s return to His garden, His pasture.  Let us embrace His healing ways; the herbs, oils, foods, and prayer which are our sources of health and healing. God’s medicine cabinet is full of good things! These medicines are not quackery or the delusions of fanatical, misguided people.  They are God’s ways, and His ways are always good.  Even Hippocrates understood these principles when he declared, “Let food be your medicine and medicine be your food”.

This is my choice for myself and my fam

Republished from the Liberation Wellness Blog April 2010
Iodized Salt.  Sea Salt.  Himalayan Pink Salt.  Celtic Sea Salt.  Real Salt.  Dead Sea Salt.  I could throw in a few more, but for lack of space and time I think I’ll stop there, but you get the point. So many kinds of salt; isn’t salt just salt?

In a word, no.  Not all salt is the same, and it is very important that we understand a few basics so that we can make a well informed choice when purchasing our next bag, box, or bottle of this most necessary nutrient.

The body requires sodium to function, which is why salt trade has always played a vital role throughout  human history!  Virtually every known civilization has records of salt commerce; salt taxes; salt for food preservation, healing and seasoning; even salt held hostage during times of war!

Salt regulates the flow of fluids between every cell in our bodies.  From it hydrochloric acid is produced, a powerful and necessary digestive agent in the stomach.  It also fuels the adrenal glands and aids the central nervous and immune systems.  Also, while this may surprise you, it is of utmost importance to the proper functioning of the heart.  But not just any salt, only unrefined salt!  Salt with all of its associated minerals intact.
Modern Salt Production
So let’s talk about salt processing.  Modern salt is processed in about 7 steps in a factory.  It starts as a brine containing as many as 88 minerals but is refined to a single, solitary mineral-sodium chloride.  To this is added anti-caking and flow agents such as corn starch (a common allergen). While natural sea salt contains trace amounts of iodine, this is removed in processing but added to common table salt.

 The main beneficiaries of modern salt processing are chemical plants, which require pure sodium. Only about 7% of  refined salt makes it into the food chain.

Don't trust the label
It needs to be stated that you can not trust the label when it comes to “Sea Salt”.  This is an intentional mislead by companies that want to sell you a cheap product for big bucks.  After all, isn’t all salt technically “Sea Salt”, whether it comes from deep within the earth, a dried up (salt) lake bed, or the ocean?  Mineral content and color will differ, but all salt deposits originate from the sea, so don’t be fooled by the label!

With it understood that we can not trust the label, how do we know what kind of salt to buy?  As usual, it begins with looking for key words on the label, most important is the word, “unrefined”, but also “hand harvested” and “solar dried”.

There are several salts on the market which come from inland, such as Redmond Real Salt and Himalayan Pink Salt.  These salts come from ancient deposits of sea water which thousands of years ago dried with the help of sun and wind.  Because such deposits were laid millennia before man-made pollutants, they are amongst the purest on earth.

But there are also several good salts available that come from the ocean of today.  My preferred salt is Celtic Sea Salt from the north of France.  This salt, available in fine and course grinds, has a characteristic grey speckled color which makes it easy to recognize.  My family enjoys the fine salty flavor, and we use it liberally.

If you are wishing to purchase truly unrefined, beneficial salt while shopping at your favorite health or gourmet food store, look for the key words mentioned above.  You can also purchase any of these salts on line.  Two of my favorite sources are Selina Naturally, Radiant Life Catalog, and Mountain Rose Herbs.

Today marks the 57th anniversary of my parents, Bud and Rosie Geske. Like most couples, they have had many ups and downs in their marriage and, I am sure they would say, the years have flown by way too quickly. In fact, just pondering my own life and the brief time I spent in their care, I realize how fleeting are the years of our lives. Life is but a vapor...

My parents grew up in exciting and changing times. But one principle that carried into their generation and was understood by most is this: marriage truly should be, " 'til death do us part". They took their vows seriously and, to my knowledge, never looked back. 

I do recall a time or two when there were hushed whispers, disagreements, tears, and frustrations. But through it all one thing was abundantly clear: our father loved our mother, and she him!

Certainly it was tough raising 6 kids, especially in the turbulent '60's and '70's. Dad worked long hours, often 3rd shift. Mom stayed home to cook, clean, and watch over us. My father and we children gardened, raked, built a house, planted trees. Mom canned endless quarts of tomatoes and washed our soiled laundry, hanging it in the sunshine to dry.  She wiped our noses, cleaned our messes, changed our diapers, and ran us to school when we missed the bus. 

They took us to church and taught us about God. Dad instilled a deep appreciation for nature in all of us, and to this day I clearly see the hand of a loving father, both heavenly and earthly, as I take in His creation.

I only remember one vacation as a family, but my father greatly enjoyed taking his children on extended bike trips and weekends "up north", never for too many days as he wanted to be home with his treasure, his bride. 

Extended family was important and so we often spent time with  loving grandmothers, aunts and uncles, and enjoyed time now and then with people from the close-knit community in which they, and we, were raised. There was a very strong sense of community then, sadly now largely lost, and of devotion to family. Pie and ice cream socials, 4th of July fireworks, picnics at Gram and Pops', parades, school concerts, Tobacco Days, Saturdays at Grammy's, Uncle Russell's laughter... all parts of the fabric of our lives. We enjoy countless memories, precious gifts which our parents gave by immersing us in the lives of others, even those who had been before. Warm, wonderful memories of people long since gone, but no less loved in the present than when they were with us! (Tears are flowing even as I write; oh, how I miss those dear folk!)

And here I sit, now 50 years old and 26 years into my own marriage. Our children are growing way too fast, the years evaporating into memories both good and bad. And as I visit my parents in that far away land called, "home", on trips too few and far between, I observe my parents in their "twilight" years. (I do *not* like to think of them this way!) I want them to always be there. I want to re-live so many of the memories, ache to go back in time to rake leaves with my father, sing with him, bike with him, kite with him, talk with him, listen to him. To show my mother the things I did in school, make picnics in the back yard, watch birds from her kitchen window, and share another afternoon in the company of her, my Grammy, Uncle "Bub" and Aunt Alma, listening to the stories of life in the little village of Albion... but I can't.

So what stays with me and remains important are the memories. (Wouldn't it be nice if our brains worked like computers and we could  capture those memories on dvd so that we could play them, over and over again, with our own families?) "Precious memories, how they linger..."  We sang and played that lovely tune together many times, my father, sister Jayne and I, while Mother sat knitting in the next room, no doubt feeling the same emotions that I now experience.

I am certain that my father wishes he could do it all over again with my mother. Surely he would want to right the wrongs and savor every moment of love and laughter he had with her, and with his children... but he can't.

Recent years have been a little tough. Mom's health has not been so good, and her mind doesn't work quite the way it should. She forgets. A lot. She panics and worries. She gets a little sad, depressed even. Who wouldn't?! With the knowledge that time with the one you love is slipping ever so quickly away, along with the memories... When you don't always understand what is going on around you, wouldn't it make you sad and anxious too? I know it would me. 

Mom was in a rehab center for an extended period of time last winter. She endured a very tough bout with a hip replacement gone bad, and Dad simply could not take care of her at home. I made the trip out in the middle of winter for a week so that I could visit with her every day and, while Mother now doesn't remember, I am so thankful to have been there! I brought her something special every day (including a nice scrapbook spread of my own family, all 9 of our kids and the two of us to put up on her wall- a rather large display). I sat with her and chatted about the events of the day, the children, all that was well (and wrong) with the world, and crocheted while she napped. When Dad would come, as he did every day, the three of us would reminisce and fuss over whatever needed fussing over at the moment. He was patient. He was kind. He was loving. Sometimes he was a little frustrated. Several evenings I was there to witness "good nights", which weren't so good. Mom didn't understand why she couldn't go home. She didn't want to be in that place, she wanted to be home where she belonged, in her own bed with her husband by her side, and how could he possibly leave her there?! It was a heart-wrenching thing to experience, and I often drove away in tears. 

But this one thing was visibly clear to my siblings and I, and to all who were privileged to witness the interaction between my parents in that facility: our father loves our mother; there can be no doubt.  

In our parents home is a sign that reads, "The greatest gift a father can give his children is to love their mother." Ours did and does. Thank you Dad, we are all so grateful! And may the two of you love birds enjoy yet another anniversary in the company of each other, enveloped in sweet memories and the warmth of your love.

First, let me just say that Edwin and family are completely unaware, up until this moment, that I am writing and sending this. Perhaps I should ask their blessing upon what I say, but I wanted for no one to be able to accuse the Shanks or their business of slanting my views or encouraging me to write this.

As many of you know, the Shank family is once again facing accusations by the Pennsylvania Department of Agriculture (PDA) of contammination with campylobacter bacteria in their raw milk. I just wanted to send out a note of support and encouragement so that all of you would know just a little bit about what goes on, and what is likely to continue.

Long before there were refrigerators and Ball canning jars, people everywhere preserved much of their food using  a largely forgotten method, lacto-fermentation. This method is enjoying a renaissance of late, and with good reason.

Lacto-fermentation is a very simple method of food preservation utilizing a naturally abundant and beneficial bacteria called lacto-bacillium.  First identified in dairy products (hence the prefix, “lacto”), these tiny workhorses of the microbial world are responsible for the total transformation of a vast array of foods which are not only preserved in terms of edibility, but also nutritional value, taste, and texture. Some examples of common foods which were traditionally fermented, but now are processed using vinegar and pasteurization, are: sauerkraut, pickles, ketchup, mustard, salsa, corned beef, and chutney.

Fermentation utilizes these bacteria in a marvelous way. First, the bacteria produce an acid, “lactic acid”, which works to prevent putrefication. This is an obvious big advantage, but the other benefits are also quite beneficial. 

The fermentation process causes an explosion of nutrients, taking a (presumably) nutritious food and transforming it into a powerhouse of nutrients! For instance, Vit C in cabbage increases exponentially, while the fermentation process also pre-digests proteins and other components of our food and makes them far more bio-available so that our bodies can fully utilize more of what we eat.

Another exciting advantage of fermented foods is that the process also produces enzymes which not only pre-digest that which is fermented, but other foods in the digestive tract as well. Thus meats do not putrify in the gut but break down into more digestible amino acids. Vegetables, fruits, grains, etc. are all pre-digested and the nutrients far better absorbed.

The lactic and also acetic acids found in fermented foods act like a clean-up crew, helping the body to detoxify while the potent beneficial organisms take hold in the gut, aiding in overall gut health. What’s not to like?!

One additional aspect of lacto-fermented foods which my family, like millions of others around the world, enjoy is the taste. The process creates an exciting culinary adventure with every bite! Cabbage is just cabbage until you pack it into a crock with some salt and leave it for a week or two and then-Pow! What a flavor sensation! Chutney simply is not chutney with just vinegar and sugar, but when you ferment fruit it creates an amazing, effervescent flavor that excites your tastes buds! Dill pickles? Incredible! Salsa? Divine! Beet Kvass? Glorious, healing, cleansing, good!

With all of these benefits, why not give fermentation a try? It is one of the simplest methods to preserve foods and enhance health, so there’s really no reason not to give it a go! Here are the particulars:

• Lacto-bacilli are naturally found on the surface of fruits and vegetables, particularly those which grow close to the ground such as cabbage, beets, etc.
• Other foods can be fermented with the addition of dairy whey, drained from plain yogurt or from cheese-making. My rule of thumb is 1/4 cup whey to 1 quart of product.
• There are many sources for powdered cultures to jump start your fermentation should you choose to use them. Cultures for Health, Radiant Life Catalog, Gem Cultures are but a few.
• You should always start with fresh, clean, and chemical-free produce or meats. Conventional agriculture’s heavy chemical input destroys much of the soil’s otherwise naturally-occurring organisms, including our friends, lacto-bacillium.
• No special equipment is required, but crocks and glass jars are your main tools. I use a Harsch Crock for larger quantities (available from the Radiant Life Catalog), Pickl-it! or Fido jars for many others. Corned beef needs a larger, flat glass container with a lid.
• Experiment with various spices, herbs, and length of “culture” time.

Basic Kraut:
2 medium sized heads of cabbage

2 Tbsp. unrefined seal salt (I use Celtic or Himalayan. “Real Salt” is another good one)

Optional: shredded carrots, grated tart apple, garlic, onion, whatever you wish to try!

Shred the cabbage and toss into a bowl with the salt and optional ingredients. Mix well, squeezing hard with your hands to extract juices. (You may use a pounding tool for this if you desire, but it is usually not necessary). The fresher the cabbage, the more moisture you will find. Pack this tightly into a crock or jar, being sure to leave plenty of head space for expansion and release of CO2. Use a glass disc or cabbage leaf to push the solids beneath the brine adding cooled, sterilized filtered water if necessary to create at least a 1” layer of liquid above. Cover loosely with a lid and set in a warm place, 65-78 degrees, for 3-5 days being sure to release the gases daily (a proper crock or Pickl-It! container will have a gas-releasing lid or air lock, making this “burping” unnecessary). Leave the kraut out longer, up to 4 weeks, for a stronger ferment. Refrigerate or root cellar to store.







Recommended Reading: 

• Making Sauerkraut and Pickled Vegetables at Home by Klaus Kaufmann & Annelies Schoneck
• Wild Fermentation by Sandor Katz
• Nourishing Traditions by Sally Fallon Morell
• Traditional Food Preparation Techniques by Maureen Diaz

Maureen Diaz is a Weston A Price Foundation chapter leader, educator, and avid researcher of health and nutrition. She homesteads and home schools with her rather large family in South Central Pa. You may visit her website to learn more: www.mamasfollies.com 

How many friends and family have turned up lately with a diagnosis of “Celiacs Disease” or “Gluten Intolerance”? Perhaps you’ve received this diagnosis yourself? It seems like nearly everyone these days has a problem with this mysterious food component, found in wheat, spelt, emmer, einkorn, rye, barley, kamut, and a close cousin in oats. This in spite of the fact that people have consumed these grains for thousands of years. What’s up with that?!

Well, there are a variety of reasons to explain this (historically) sudden food sensitivity. Let’s explore a few.

New and Improved is not always, well, improved!
First, we are not typically consuming the same grains as we were, say, 100 years ago. Our modern grains are hybridized, sterilized, and modernized in ways that grain has never been before. The amino acid profile of a modern grain of wheat, for example, is very different from its predecessors such as spelt, emmer, and other ancient grains. Then there are the new-fangled GMO’s, with all their inherent dangers. But this alone does not explain the problem.

Several reasons for our gluten woes are simply our modern methods of harvesting, storing, and preparing our grains. In times-gone-by grains were “weathered” in the field before harvesting, exposing the ripened kernels to the morning dew and the warmth of the sun. This, coupled with old-time methods of fermenting flour into various types of breads or other grain-based dishes, had a unique effect: it neutralized several “anti-nutrients” such as phytic acid (which is very irritating to the lining of the gut, and blocks mineral absorption) and enzyme inhibitors (which neutralize some of the digestive enzymes needed to break down the foods we eat). Additionally, these grains had formerly been stored in clay or wooden vessels, but are now stored in huge concrete or steel silos- the perfect environment for fungus and mold to proliferate!

Gluten Sensitivity Indicates Gut Damage
But there are still more reasons why gluten, and grains in general, have become problematic: we have severely damaged our guts, usually without even realizing it!  We deprive the digestive tract of much needed beneficial organisms because we have replaced old-fashioned food preservation and preparation methods with faster, easier, more “modern” ways.  The most modern methods are not always the best, are they?  Gone are the enzyme and beneficial organism-rich foods of the past such as naturally fermented sauerkraut and pickles, whole yogurt, kefir, and more. These have been replaced with sugar and vinegar-laden, pasteurized versions of their former selves. Adding to that we take a wide variety of pharmaceuticals, from vaccinations to antibiotics and more, which all have a deleterious effect upon the gut. How can the limited amount of good gut flora which we are starting with survive such an onslaught?

A Child's First Foods
But it gets worse. Even from infancy we are harming our wee ones’ digestive health. Babes are born all over the world today via Caesarean Section, which robs the infant of the (usually) healthy flora of the birth canal meant for the emerging infant to ingest during the birth process. Many mothers have a very unbalanced, unhealthy vaginal flora to begin with, and pass this on to their newborns! 

Next we replace God’s perfect food, breast milk, with manufactured infant formula. Formula made from pasteurized, denatured, oxidized, and synthetic ingredients that a baby's tender digestive system can't really digest properly-what a shame!

And then we introduce solid foods in the form of “baby cereal”, to an infant who does not yet possess the enzymes to digest this type of carbohydrate!  The particular enzyme, amylase, is amongst the last enzymes the pancreas  manufactures and excretes, somewhere between about 18-24 months. Thus, feeding your infant any form of cereal in the early months creates a problem for the digestive system, which must react to substances which it is not yet ready to handle.

It is interesting to note that in some of the primitive cultures which Dr. Weston A Price observed, mothers would chew foods, including meats, and expel it from their mouth in partially-digested form for their infants to eat. I practiced this with several of my babies, much to the chagrin of their elder siblings!

Celiacs/Gluten Intolerance Not a Life Sentence!
So perhaps now you can understand why we have so many problems with gluten all of which affect every aspect of our health, both mentally and physically. A damaged gut is a very serious problem!*

But all is not lost; the gut can be healed!  A healing regime would include plenty of nourishing bone broth, healthy fats, fermented foods, and a few supplemental nutrients such as fermented cod liver oil.  You can find out more by exploring the GAPS website, and learn how to prepare nutritious and delicious allergen-free foods by watching my own 2 DVD set, a Beyond-the-Basics Traditional Food Preparation video which may be ordered directly from me; contact me via email at: mamasfollies@gmail.com for more information.

*It bears noting that not all gluten issues show up on a laboratory test; the best way to know for sure if you are gluten sensitve is simply to go off all gluten-containing foods for 30 days. Do not replace gluten-containing grains, however, with "Gluten-Free" baking mixes. Instead, just eliminate grains and foods that are normally made with them. See how you feel, what changes with your health. Then add it back in for a few days and observe what happens.

You know the story: "My grandmother had it, and my great uncle Billy, and the doctor said that it runs in my family so of course that's how I got it." I've heard this excuse/explanation for everything from gallstones and diabetes to birth defects and mental illness. I don't want to poke fun at anyone, but do we really need to place the blame for every ill on our genes? Really?!

Well I’m not buyin’ it folks; I’m just not. After all, most of these diseases and disorders are particular to modern man, and certainly the rest occurred  infrequently at best in people who suffered from malnutrition, war, and lack of decent living conditions, or indulged to excess.

But, “No!”, you say. “My mother was diabetic, my grandmother diabetic, and I am also diabetic; therefore it must be genetic”. More importantly, “My doctor says it is genetic!”  Well, let’s bow down to the doctor/god who proclaims such truth!

Folks, we live in a processed world. Likely you are eating a similar diet as an adult to what you were fed as a child. This means your mother ate the same types of foods as you ate (and, scary though it seems, your children now do as well). Mom learned to cook from her mother, although Grandma likely ate far better as a girl than she did later in life, which is why she only developed diabetes as an old woman, not at 30, or 20, or… as people do now.

Our great grandparents ate mostly simple, local, whole foods. They had gardens, farms, or neighbors who were farmers. Their diets consisted of fresh, whole (unprocessed) milk, eggs, meat, fresh fruits & vegetables, and whole grains. They used lard and butter for cooking and baking, not crisco and vegetable oil. Fermented foods such as sauerkraut or pickles were part of the daily diet. Processed foods only began to make strong appearances on the local grocer’s shelves around the turn of the 20th century. Even still it was eggs, meat, and butter that were in demand. Now consider this: they and their parents died of old age, not degenerative disease!

I recall well my grandmother’s cooking; she was famous in our little Mid-Western town for her culinary skill. But she was feeding us on all kinds of new-fangled foods like sugar (and artificial color/flavor) laden Jello, casseroles made from canned vegetable and Campbells soup, and Tater Tots. Her pie crusts were dutifully made with Crisco, the fillings filled with canned fruit. Not good; Grandma died at 63.

My own mother fed us hamburger helper, Kraft Macaroni and Cheese, turkey burgers (ultimate bluck!) and powdered skimmed milk. She has asthma, allergies, and developed other problems in spite of switching to “healthy” (low-fat) foods when I was a teen. I now tell people that it is important we get our nutrients fromreal food, not nutritional supplements: Mom popped multitude pills everyday, but even still refuses to eat butter or drink much whole, unprocessed milk (thankfully, she does consume some raw milk). She is proud of her 2 eggs a day, but suffers from severe short term memory loss and has had most of her major joints replaced. (Sorry Mom, but your story is just such a good example  )

You must understand: we were not created to require knee replacements and back surgery. Nor were our bodies designed for behavior and learning disorders, degenerative diseases, depression, cancer. Our vision is supposed to hold out pretty well until we’re elderly, as is every other part of our body. And we were supposed to be able to eat all good things, not suffer from Celiac Disease and Irritable Bowel Syndrome. Then, when our time has come, we were designed to die of old age-what a concept!

There is now a new field of study called Epigenetics. This particular field explores how genes can be turned on and  off to display differing characteristics dependent upon environmental, nutrient and other factors. It is a fascinating study!

The research of Dr. Weston A Price and others, seems to corroborate  these findings. Dr. Price found that food played an absolutely integral role in the development of the human body and mind. Replacing nutrient-dense, traditional foods with the “foods of modern commerce”  caused birth defects and much physical weakness, along with degenerative diseases and mental/emotional disorders in the people he studied. Today’s foods are far worse than those of Price’s day, and we are also much further down the road of malnourishment, due to the displacement of nutrients in our modern, processed “foods”. The work of Dr. Francis Pottenger, as well as the information coming from the study of epigenetics clearly show that the effects of a poor diet can, in fact, be passed down for several generations. But it also shows that as individuals we can affect  change upon we, and our children’s, genes for generations to come.

So is it genetics, really? Well, in one sense I would say, “yes”. But to a much larger degree I must conclude that we hold within our hands, more specifically the tips of our forks, the power to change our very lives and the lives of future generations. It all begins with what we choose to put in our mouths, and the mouths of our families. Choose well.

One of the most common excuses I hear from those considering a truly healthy diet is that, “It is so expensive!”. I completely understand this sentiment, but have found ways for my family to eat a nutrient-dense diet even in the face of real financial hardship.

Before I go on it must be said that, while good food does cost more in the short term, a diet rife with processed, devitalized “food” is far more expensive in the long run when one considers where it leads in terms of poor health, disease, and loss of production due to low energy and illness. It is for this reason that our family is committed to a healthy diet, no matter what!

This past winter is an excellent case in point. My husband is a very talented, self-employed high-end designer and carpenter who does not always get paid on time. In fact, when facing unexpected obstacles on a job, he may not get paid for weeks or months at a time, which is exactly where we found ourselves this past year. We had very little money trickling in and found ourselves falling way behind on everything. Week after week we would have only a few dollars, if any, that we could spend on food, and so we had to be very frugal and creative to make every penny and every morsel count!

The main thing that got is through this tough period was bone broth. Do you have any idea how much you can do with this wonderful food?! By itself it is a wonderful, warming breakfast with a little egg mixed in. Add vegetables that are past their prime or leftover and you have an endless variety of soups! A little rice or brown rice pasta, beans (soaked for 24 hours with a little vinegar, of course) and you have a filling meal. I was able to empty my freezer of garden leftovers as well as purchase wilting or scarred organic produce, slice it up, toss it in the pot, and then puree everything into one delicious concoction, meal after meal. No need to throw away any veggie peels (nutrients!)  as my Kitcehn Aide stick blender works wonders for this. Add a little potato, or whisked egg yolk if you want your soup to be thicker. Sometimes I also add souring cream or milk. Nothing need go to waste!

It is of the utmost priority to us that we have raw dairy daily in the form of fresh raw milk, raw yogurt or kefir, and cheese. Thankfully at this point in time we have our own family cow to supply most of this, but even in times past when things have been rough we have always made sure to have enough raw milk on hand to make yogurt and kefir, as well as for drinking. We might have a limit as to how much is available for general consumption, but we will have our raw, grass-fed milk, even if it means searching for pennies in the sofa! And raw milk cheese is a relatively inexpensive, filling source of nutrients that we always keep on hand. As with the fresh milk, quantity may be limited, but it is always available.

We can make a big pot of chili and really stretch it out by using a lot of beans (I prefer pinto) and less meat. Top it off with some of that cheese and some homemade sour cream and you have another cheap but nutritious and filling meal. I just made a stock pot full yesterday as a matter of fact, and it has already fed my large brood 3 times with still more left for later!

Making your own bread using whole grains is a great way to stretch the food dollar. I also make biscuits and muffins for my crew often, which helps them feel satisfied and pleased with their meal. Always soak your flour overnight, use sprouted grains, or make a long-fermented bread (sourdough is great!).

Eggs are a relatively cheap source of protein, and I work our supply into quiche, frittata, and scrambled eggs daily. By varying the form in which I serve eggs my kids don’t get bored with the same old thing. Cheese of course helps with this as well, and having several varieties on hand changes flavors dramatically. We almost always keep Montery Jack and Cheddar on hand, but also Blue and Parmesan. The Blue & hard, Italian cheeses I find at the supermarket or Trader Joe’s in the specialty cheese aisle, where I always look for lack of the word “pasteurized” in the ingredient list. These are more expensive and so I can’t always purchase them, but a little goes a long way so a 1/2 lb. block can actually last for several weeks if I’m careful (and the kids don’t raid the fridge).

I make stock pots full of pinto beans about once a month and keep them in quart jars to pull out for an easy, and cheap!, meal. They may go with Mexican-seasoned ground beef and be served over rice; or stuff a tortilla, along with cheese, to make quesadillas. Filling, quick, nutritious, and inexpensive! We enjoyed many such meals this past winter and never grew weary of them!

Potatoes are nourishing and cheap, so once the supply from our own garden ran out I sought organic potatoes in bulk direct from the farm. Appearance does not matter once food is pureed, put in a casserole, or simply in your mouth, so seconds are fine and again a money saver.

Don’t forget to have lots of butter and other good fats on hand, as I did, to help satiate and nourish. We will not be without butter or olive & coconut oils, but I take advantage of sales and “Bent-and-Dent” stores to load up on such important foods.

Buying all of these ingredients in bulk always saves you money, often lots of it, and stocking up in times of plenty helps pull you through the lean months. Because this is how we normally buy food, we did have quite a lot of staples in storage to see us through most of the winter.

We plant a very full garden, putting food by with dehydrating, fermenting, and freezing large quantities of vegetables to see us through into the next year. Even if all you have is a patio there is much that you can grow in containers, stretching the food budget immensely! Otherwise produce such as cabbage and potatoes are penny savers and can be fermented and/or stored for long periods of time with no loss of value.

Even in the city one can often raise a few chickens for eggs and/or meat. You can check your local regulations and may be surprised to find that it is perfectly legal to raise hens, at the least. But even if it is not technically legal, with understanding and friendly neighbors you may be able to get away with more than you think! We are in the country and can easily raise the majority of our own poultry, both for meat and eggs. Chickens are the ultimate recyclers, converting kitchen scrap into eggs and protein for the table!

One method of acquiring food not to be overlooked is by barter. At one point when we were without two pennies to rub together, quite literally, I was able to trade some of my home made goods for meat and bones with a farmer friend. If you have a product or service to offer you may be happy to find a farmer who would be thrilled to make a swap!

Also, we have nurtured a warm relationship between us and our famers. Our family has a great deal of respect, admiration, and love for these fine, hard working people! And so from time to time when one has known we are struggling, or because they also know that I am willing to take what others reject and make something good of it, we will be sometimes be offered extras or freezer overload. This winter we were blessed with more good beef bones, dried beans, rice and a few other things which added up to a lot. It pays to treat people well! I am so grateful for our farmers and friends and their generosity!

One thing which I haven’t addressed is the fact that much of what I mention is rather high-carb. This was problematic for me over the winter months, and I am still working on taking off a few of those extra pounds which I picked up from too much rice and beans. I will say that, generally speaking, I was able to avoid much of the carb-rich foods by just eating everything else, but at times this just could not be helped. So for those of you needing to restrict your carbohydrate intake for one reason another, bear in mind that if you can load up more on non-starchy vegetables and plenty of fat, along with the bone broth, you will fare much better. I am making sure to have far more vegetables, bones, and inexpensive cuts of meat in the freezer for next year. (We would have had much more meat in the freezer this past winter, had it not wondered off on four legs shortly before time to butcher  )

Our family can not thank the Weston A Price Foundation and Sally Fallon Morell enough for the education which we have received which has helped get our family through this very rough time. Without Nourishing Traditions, Wise Traditions, or the opportunity to learn from others at events such as the annual conference, I would not have known the virtues of bone broth, real milk, fermented foods, or pastured eggs. How would I have known to replace soda with kombucha, or “whole grain” bread with sourdough? And would I have realized the importance of nutrient-dense, sacred foods, even when it was most difficult to acquire them? No, all of this information was acquired from hours spent with Sally and others in books, lectures, workshops, videos, and one-on-one. These lessons are far beyond any tangible value I could assess, and we are grateful! Consider becoming a member of this incredible organization! _

Now, don’t let money, or lack-there-of, be an issue in how you feed your family or yourself; if our family can survive and thrive on a tiny food budget, so can yours. I say, “Go for it!”!