Kefir Part 2 of 2

I've discussed how incredibly nutritious Kefir is to the body for its amazing ability to colonize the digestive tract with good bacteria and increasing our probiotic body count. This is where Kefir just keeps getting better. Not only is it so good for the body, it's incredibly simple to make. I'm always amazed that people who have made their own yogurt are intimidated by making Kefir-it's so much easier. This is how I make my Kefir and have had great success.
Step 1: I take a clean glass quart jar and put a Tablespoon (or more) of Kefir grains into it.


Step 2: I pour raw cow milk ( or whole milk not treated with hormones) into the jar about two inches from the top.
Step 3: I put a small cut of cheesecloth over the top of the lid and secure it around the jar with a rubber band. It's not mandatory that cheesecloth is used. I've actually used a paper towel before. It's also common for people to use coffee filters. Basically, the demands are to keep pests out (gnats, flies, bugs) while still providing air.


Step 4: I set the jar in a dark corner on my kitchen counter and let it sit for 24 hours. After about 24 hours I will remove the cheesecloth and stir the milk around to test for desire thickness. If the milk is still very thin I will replace the cheesecloth and let it sit again for another 12 hours or so.
Step 5: At about 36 hours, 48 hours at most the milk is thick and is now considered Kefir.
Step 6: I rest a plastic colander/strainer over a bowl and pour the milk into the strainer.  If it's really thick I may have to shake the colander a little bit. What remains in the strainer are only the Kefir
grains. I then put a lid on the quart jar and stick it in the fridge.

Make sure to use a plastic strainer or collander. You will see pictures all over the internet of people using metal ones-this is not a good idea. The kefir grains do better when not coming into contact with metal.
Step 7: I start the process all over again.   Store the cultured milk, now Kefir, with a lid in the refridgerator until ready to use. The longest I've had my Kefir in the fridge before use is about ten days. Smell it and taste it if it's been over a week. I have eaten yogurt that was a month over its expiration date in the store. I'm not too worried about eating a product that has already been cultured after a while either.


 This really makes a great addition to a morning meal and a great snack for any time during the day. I attribute the Kefir in our diet as the reason why neither my kids or myself have had any sort of bad stomach bug for a long time despite repeated exposure.

There are several ways to go about getting a Kefir starter. The best way is to ask all the "granola" "crazy" healthy people you know about getting some of their grains from them. My Green Giant sister-in-law was the generous one to share with me. Kefir grains multiply over time and Kefir fanatics, like myself, LOVE to share their grains and spread the Kefir love, so don't feel too funny about asking. Do feel funny if you start to become harassing. ;) Kefir reproduce at their own rate, so if you're in a hurry to get started because you're too excited to wait, then go with plan B.
The kefir lady is a great place http://www.kefirlady.com/  is a great place for Kefir starters. Other reliable starters can be found from Cultures for Health and Body Ecology. The Green Smoothie Girl occasionally has starters as well but they go fast. However you find your Kefir grains, "kefiring" is a Green Giant habit that is well worth the five minutes of actual man time it takes to make it.

TO SERVE:
Our most basic Kefir smoothie recipe is blending one frozen banana to about 10 oz Kefir. Blending peaches, strawberries, mangoes are all great choices. I like using frozen fruit for an icier texture. Yumm!!!

Kefir Part 1 of 2

We drink a Kefir smoothie every morning. Knowing I've started their day with a healthy dose of probiotics does something for my Mommy ego. My children and I generally enjoy a Kefir smoothie blended with fruit like bananas, peaches, or strawberries in the morning with our breakfast or as a mid morning snack. It is delicious! My kids beg for it. Because is such an easily digested nutritious food, it's ideal for infants, pregnant women, nursing mothers, convalescents, the elderly, people who suffer from constipation or those who have other abnormal digestive activity.Kefir is similar in taste to yogurt but not as thick and served better in a drink form.
My first experience with Kefir was  when traveling in Europe visiting my aunt. I did not love it in its plain form, but blended with fruit-wonderful! I also don't prefer plain  yogurt, I prefer it also blended with fruit.
I love multi-tasking with little to no effort, and that's something I can do with Kefir. Yogurt is great, it has beneficial bacteria that support the good bacteria in my gut. What's so great about Kefir is that it's like yogurt on "steroids"-the good kind. Kefir has at least ten times the amount of bacteria as yogurt, and as a result doesn't just support good bacteria in the body but actually builds, colonizes AND sustains the good bacteria. Kefir is the ultimate multi-tasking drink because of it's nutritional benefits and its great taste.

Dr. Steven Novil of the National Kefir Association has this to say about Kefir

" Renewed interest in kefir occurred in the West in the early nineteenth century as it was found to be useful therapeutically for the treatment of tuberculosis at sanitariums. The World Health Organization says that many other countries have successfully used kefir in the treatment of tuberculosis.

Kefir is extremely high in lactic acid. One of the foremost studies of lactic acid was conducted by a European, Dr. Johannes Kuhl, who recommended as a protection against cancer, a wholesome natural diet reinforced with liberal daily amounts of lactic acid fermented foods. Dr. Kuhl mentioned kefir, sourdough dark bread, sauerkraut, pickled beets, and pickled cucumbers.

In many parts of the Caucasus Mountains, the natives (many of whom are still active and live past 100 years of age) drink kefir. The kefir grain with its fermenting yeasts and bacteria is added to fresh milk which is then permitted to sour.

What are the unique properties of kefir? Many Naturopathic doctors consider kefir to be the best remedy for digestive troubles because it has a very low curd tension. This means that the curd breaks up very easily into extremely small particles. The curd of yogurt, on the other hand, holds together or breaks up into lumps. The small size of the kefir curd facilitates digestion by presenting a large surface for the digestive agents to work on.

An international Nobel Prize winning researcher, Elie Metchnikoff (1908) found that kefir activates the flow of saliva, most likely due to its lactic acid content and its slight amount of carbonation. Kefir stimulates peristalsis and digestive juices in the intestinal tract. For these reasons it is recommended as a post-operative food since most abdominal operations cause the bowels to stop contracting and pushing food along (peristalsis).

Candida is usually a condition where there is an excessive growth of yeast cells. In reference to Candida, Dr. Orla-Jenson, a noted Danish bacteriologist specializing in dairy research states that "Kefir digests yeast cells and has a beneficial affect on the intestinal flora".

Kefir has mild laxative properties. In Germany and many parts of Asia it is used extensively with cases of chronic constipation and is used for a wide variety of intestinal disorders. It is also recommended to restore the intestinal flora of people who are recovering from a serious illness or being treated with antibiotics. It has also been effective for people who cannot tolerate dairy products. Kefir is predigested due to the fermentation process and is therefore much easier to digest."

A picture of the Kefir Grains

Next: Kefir is so easy to make, step by step instructions to follow in part 2

Walking with a Green Giant

Ten  years ago I met Elizabeth. At the time she was a mother of three adorable kids and the wife of a devoted husband. She was stunning and intelligent and full of life. She did things a little differently though-she didn't eat white bread, she didn't eat food coloring and when I was shopping with her at the grocery store for a few items for a picnic she read every label looking for high-fructose corn syrup and hydrogenated oils. I thought she was so weird, as I thought all the people were who were so intense about food. It's just food right? ;)
I feel fortunate to have had many people come into my life to introduce the value of different aspects of proper eating habits to me from a very young age. However, I largely credit Elizabeth to getting through my thick skull and motivating my stubborn soul to action. Because of her I was motivated to really learn the difference between white flour and whole wheat flour 8 years ago and the great value in grinding one's own flour.
Elizabeth is the one who shared her Kefir grains with me and walked me through the process in person, calming my fears and satisfying my curiosity about making Kefir myself. Finally, when I told her about my interest in starting a blog and having a data base for all the information I've learned and I'm continuing to learn, she was the most supportive and encouraging.
Today, Elizabeth is the mother of six healthy children and the wife of an even more loving husband. She does homeschool, makes her own bread from soaked whole grains, still doesn't eat white sugar, food coloring,high-fructose corn syrup or hydrogenated oils, etc. She is still gorgeous and still mentally sharp. She is an accomplished gardener, she has beehives, chickens, and her family runs a small goat dairy where those who want to enjoy the benefits of raw goat milk can purchase milk. Amazingly self sufficient and continually learning more and more about everything there is to know. I have always loved picking her brain on whatever her new venture has been. As I converted to more of a healthy lifestyle I valued what time she could spare to answer my bevy of questions. What has always impressed me the most is how much courage she has when surrounded by naysayers. Elizabeth is a Green Giant through and through, and I finally feel like I can walk with her on the green path.
Thanks Elizabeth!

Propylene Glycol, one scoop or two?

I was first introduced to Propylene Glycol by a roommate who was an esthetician. She claimed the only good quality skin care products had it as one of the top 5 ingredients. (I've never been able to prove that by the way.) Being aware of propylene glycol as a cosmetic base, I was quite surprised to be looking at the list of ingredients on a container of store bought ice cream and Propylene Glycol was on the list!  My range of emotions went from shock, confusion, panic, and anger. I was also grossed out to think that a chemical in my face wash, lotions, hair products, etc is also in our family ice cream. I began a rampant search on the internet about Propylene Glycol to figure out what this mysterious murader was doing all over the place. I combed through the Propylene Glycol haters who would burng it at the stake if they could. Then there are the companies who benefit from the cheap filler and not only defend it but promote it.  Here is what I learned:
What is Propylene Glycol:
At it's most basic level it's a conditioning agent, emulsifying agent, solvent, lubricant, cooling agent,

Common uses:
-As a humectant food additive
-As a base in de-icing solutions
-Considered a "less toxic" anti-freeze
-In hand sanitizers, antibacterial lotions, and saline solutions
-As a lubricant in air conditioning compressors
-As a coolant in liquid cooling systems
-A main ingredient in deodorant sticks
-As a moisturizer in medicines, cosmetics, food, toothpaste, shampoo, mouth wash, hair care, and tobacco products
-As a solvent in many pharmaceuticals, including oral, injectable, and topical formulations
Why you should avoid it:
Propylene Glycol enhances the properties of some of the other scary chemicals it is usually combined with. When used on the skin, it acts as a carrier for other chemicals, bringing them into your skin and directly to your bloodstream.  It's scary that something classified as an anti-freeze can be in our food and our cosmetic AND cleaning products. Propylene Glycol has been linked to immune system disruption, as well as a disruptor to the respiratory system. As well as a toxin neurologically and reproductively. Lastly it has been linked to contact dermatitis. These different links to health problems were discovered in rats, cats, and dogs. It's illegal to actually include this in cat food, because it will kill them. For those reseach dependent, there are many studies done on animals that show disastrous results.

The more I learned, the more I wanted to make sure I used products that were Propylene Glycol free, and it wasn't too hard. Which begs the question, if a quality product can be made with out the use of it, why use it at all?  The answer of course is the money. The cheaper a company can make a product and the longer they can extend it's shelf life, the longer the company can store it on the store shelves and the more opportunities for selling the product.  I have chosen to personally avoid all shampoos, conditioners, soaps, make-up, etc with propylene glycol in it. I especially pass on ALL food containing propylene glycol. This is where you have to be ingredient savy.
For some of the wholesale store fans, a little word to the wise: I recently discovered at a family member's birthday party, that a certain chocolate cake sold at a local wholesale store containts propylene glycol. Just FYI. ;) Happy Shopping!

As I have said, there is research to support both sides of this argument. However, there is no argument FOR Propylene Glycol. The highly contested argument is whether or not it will cause harm. Despite all the studies for both camps, one thing is agreed upon and that is it is not recomended for human consumption. It won't be making Dr. Oz's list of top ten supplements any time soon for example. I prefer to play it safe, and avoid propylene glycol for myself and my family.

More safe products can be found on the Environmental Working Group website, which has a wealth of information on toxins in cosmetics. The site posts a long list of products containing PG along with a safety rating at 

http://www.cosmeticsdatabase.com/wordsearch.php?atatime=50&query=propylene%20glycol&&start=50

Go Flirt at your Library

with BOOKS that is.

I have always loved cooking, the chemistry behind the taste and smells of food and how they mingle together to create amazing memories with those whom  you are sharing a meal, or of a place where you are eating that meal. I can remember more of what I ate on family vacations than the names of some of the places I've eaten in. It's embarassing I know, but true. So as I began revamping our culinary habits, I turned to one of my favorite places (Even though they won't let you eat or drink inside, it still makes the list) the local Library! They have SO many cookbooks of every type of cuisine.  They also have every FAD diet book on their shelf if you're curious as to what does NOT work.
I have always been a big book fan, so when I wanted to learn more about incorporating more vegetable and grains in our diet I turned to the library.

I first flirted with books on vegetarianism. If I wanted to throw a piece of chicken or ground beef with something fine-that was the easy part. The first "How To" was learning what the names of all the other produce items were at the grocery store, and then how to make them taste good to two picky kids and a skeptical hubby. My biggest hang up with some of the vegetarian meals was that in place of meat there was cheese galore! I could feel my waist size increasing just reading the recipes. I figured the best way to get away from all the added fat to make vegetables taste better was to try the Vegan cookbooks.
The many Vegan cookbooks I read used "fake cheese" and "fake meat" and I had and have no desire of eating fake food. My whole intention in reading all these books to begin with was to try to simplify our diet of the "fake foods" and to add real foods into it.  That being said I did find several in each category that I did really enjoy, and was able to adjust them to my specifications. They got me on the right foot and for that I was grateful.

While I will share on this site many of my favorite recipes, in the interim I would suggest you go and flirt with different food prep styles and find one that will help you to make the transition to eating healthier food that's still tasty.

Baby Green Giant Breakfast for Small Stomachs

Growing up I had a hard time eating big breakfasts. My go-to breakfast was generally a piece of toast with butter and hot chocolate  My breakfast style has changed dramatically since then. On few occasions though, I just don't want too much for breakfast. As I've talked to family and friends I've discovered that many people feel this same way and unfortunately end up making less than great nutritional choices.  For mornings like this, I instead like to eat what I refer to as  decadent toast and an entire grapefruit. I eat the meat of it and then juice the rest of it by hand and drink the juice. For people that fall into the small breakfast category regularly or from time to time here is a way to up the anti on the morning toast, in Green Giant fashion.

Let's first discuss:
Grapefruit:
It's a great source of Vitamin A, Vitamin C,  contains moderate levels of B-complex group of vitamins such as folates, riboflavin, pyridoxine, and thiamin in addition to some resourceful minerals such as iron, calcium, copper, and phosphorus. The sour taste of grapefruit has been shown to help with cravings for sweets.
Extra Virgin Coconut Oil:
Coconut Oil deserves it's own post, for now a reader's digest version is that it has been linked to improvements in hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism,
These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.
I always choose butter over margarine, every time.  Coconut oil on toast is even better than butter.

The Spices:
CINNAMON: Cinnamon's sweet, spicy and warm fragrance adds pungent sweetness to your favorite baked goodies  It has been linked to obesity fighting power, sugar regulating, immune boosting Researchers have discovered that by consuming as little as 1/2 to 1 teaspoon of cinnamon every day will help keep your blood sugar stable and lower the possibility of clogged arteries. Cinnamon has been claimed to have anti-fungal properties and anti-cancer properties as well.
MACA:
Studies have identified four alkaloids present in maca known to nourish the endocrine system. Maca root has been used as a stress-fighting adaptogen to increase stamina, boost libido and combat fatigue. Maca is a nutrient-dense whole food packed with vitamins, plant sterols as well as many essential minerals, fatty and amino acids

Decadent Toast recipe:
I take a slice of whole wheat bread (usually one I've made myself) and toast it. Then I use Coconut oil as a spread. I then sprinkle just a bit of cinnamon and 1/2 teaspoon of Maca Root Powder on my toast.

It's fabulous! It tastes almost like a treat. So easy, so wholesome. One baby step for the morning, one GIANT step for the day. The confidence that comes from starting the day out with something simple but health focused sets the right tone for the rest of the day.
*I would not personally recommend Maca for children among other reasons for its energy enhancing properties. My children enjoy their toast with just coconut oil the rare mornings they also eat toast.

You're never fully dressed...

...with out a smile!

 No one is truly smiling when they're hungry, especially at our house. In fact we have a special name for describing those who are angry from hunger, "hangry." Breakfast is the most important meal of the day in my home as it should be in every home.
 Let's talk about breaking the fast...breakfast is the first nourishment I give my machine (my body). I expect and require a lot from my machine through out the day. My demanding and busy little children do also. If I don't give my body the fuel it needs I'm in big trouble by 3pm with a good 6-7 hours before I'm allowed to recharge.

A healthy high fiber, low on the glycemic index breakfast gives a body the physical and mental boost it needs to be efficient and productive the rest of the day. Did you know that you will actually have more energy for your brain and body the rest of the day just by eating breakfast? For those wanting to lose weight, skipping breakfast to save calories will sabotage any diet in the end. Studies have shown that people who lose weight and keep it off eat a healthy breakfast because low blood sugar often causes mid-morning crashing and reaching for less than healthy options. When I don't eat breakfast, I totally cave in to the first sweet thing I see. Even "healthy" sweets are a poor alternative to a nutritious breakfast.
Repeated studies have proven that children who go with out breakfast are sleepy and tired at school and have a harder time paying attention (then are probably misdiagnosed later with ADD...sorry different post). The same children who miss out on breakfast eat more junk food later on in the day than if they had breakfast.  Children who DO eat breakfast have been shown in studies to get higher test scores and do better in sports.

I grew up being one of those people who had a hard time eating breakfast, I just really couldn't stomach it. During this phase I would usually eat a piece of whole wheat toast with a scrambled egg. (A real egg, the whole egg and nothing but the egg. No imitation eggs or whites ever, ew.)  I require a much larger breakfast now though that I don't eat meals after 7pm, as a general rule. Figure out what kind of breakfast eater you are, and find a breakfast that works for your stomach and your busy morning routine.
Let me know about your breakfast style. Are you a breakfast banquet type or a measly mealer like I used to be? Tell me about your breakfast style.