7 Ways To Change Your Gut

Gut Health Gut health is more important than you can imagine. Having a healthy gut means your gut contains large amounts of healthy bacteria and immune cells that ward off…

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7 Tips for Summer Kombucha

Kombucha is a must-have in the summertime! When the body is exposed to excessive heat, the liver can become stressed and kombucha can help! Drinking kombucha can keep you cool and hydrated in the summertime. It can also help your liver which is one of the organs most vulnerable to excessive heat. . .

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10 Tips for Summer Kefir

Kefir is a living food that tends to have a mind of its own. It ferments differently in the winter than the summer, so understanding the process can make a huge difference. I’m sharing seven tips to help you make great summer kefir. . .

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Brain Health and Fermented Foods

How your gut and Brain work together Fermented foods are truly magical when it comes to nurturing our microbiota-gut-brain axis. These living foods don’t just taste amazing—they transform our health…

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9 Ways to Use Extra Kefir Whey!

If you’re making kefir, and especially kefir cheese, you’re going to wind up with a lot of whey. Whey has been called liquid gold, and it has been used throughout history to help with many diseases. In fact, Hippocrates and Galen, two founding fathers of medicine, frequently recommended whey to their patients to heal them. […]

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Super Healing Summer

It’s summertime!! And all kinds of things can happen in the summertime that otherwise might seem impossible. Let me explain a few things that happen in the summertime that can help you be healthier, heal from all manner of diseases, and support good health! […]

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Kefir for Breakfast ~ My Favorite Four

I learned a long time ago that if I wanted to feel good, I had to have kefir every day. It seems to work best for me to have kefir in the morning, but sometimes I have it other times too. I’ve kind of played around with different ways to have it and found these four breakfasts give me lots of energy. . .

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7 Reasons I Use Einkorn Flour

Most ancient species of wheat I have been consuming einkorn wheat for many years now and have converted much of my diet to exclusively using einkorn flour. I have noticed…

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Yogurt Versus Kefir – Which Is Better?

So, what is the difference between kefir and yogurt? Which is better? Kefir is far superior, but yogurt has its benefits too. I read once that yogurt is like wine and kefir is more like champagne. It has more pizazz! […]

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Sugar Drops Your Immune System By 75%

Boosting your immune system is one of my favorite things that cultured foods do. Your gut is responsible for 80 percent of your immune system. The more good bacteria you have, the better your immune system will function. Viruses run around looking for a human host to inhabit. When it finds one, your body has special helpers designed to seek and destroy this invader.

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Are Fermented Vegetables Safer Than Raw Vegetables?

Cultured foods have become an exciting frontier in health and wellness. We take so much for granted, and just as this earth spins on its axis and hurls us through space so does our body contain billions upon trillions of microbes that compose our bodies and were designed to help us live a fulfilling and healthy life. […]

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The Tale of the Disappearing Kefir Grains

We make a lot of kefir. We drink it every day along with making kefir cheese and kefir sodas, so we make it daily. As usual, my husband and kids were helping me make kefir on April 1st, 2014. As I poured out the jugs into the strainer, no kefir grains appeared. . .

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10 Ways to Use Your Over-Fermented Kombucha!

Kombucha is a wonder drink. This fermented tea has been around for centuries and is legend in many countries such as China, Russia, and Korea. There are even stories that Genghis Khan drank it often and gave it to the men in his armies. […]

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Histamines and Fermented Foods

How to deal with Histamine flare-ups is a common question I get, and especially since fermented foods can either help or worsen symptoms. It occurs when there is a buildup of histamine in the body. […]

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Kombucha – Healing My Addiction

Many years ago I was addicted to diet cola. I know, I know. It is terrible for you. But still, I couldn’t stop drinking it. I had drunk it for years and when I first started eating cultured foods they made me want to conquer my addiction. But try as I might, I couldn’t stop drinking it. It would call my name, so I knew it was an addictive substance. . .

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Kefir Chia Puddings

Kefir the Immune Booster This is one of my more popular recipes, and I love it because I can make several of them ahead of time to have a fast…

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Einkorn Sourdough Jam Pies

Einkorn Mini Pies I love Valentine’s Day, and I love einkorn flour, so the two always go together. I have been using einkorn flour for everything lately, including these little…

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Asthma and Fermented Foods

One of the first friends I ever told about cultured foods had a little boy with asthma. Making and drinking a kefir smoothie every day allowed him to get off his asthma inhaler and live a normal life. I was quite surprised and thrilled that it worked so rapidly. He had been taking kefir quite regularly and stopped needing his inhaler. […]

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Matcha Tea and Me

Matcha Tea and Me Being and staying healthy is an ever-evolving journey. As I change and grow older, I have found new things that have profoundly impacted my life. In…

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The Real Reasons Your Immune System Needs Cultured Foods

Viruses, yuck . . . my family used to get them a lot. Colds, flus, you name it, we got it. But so did everybody else I knew. It’s normal, right? Well, it’s actually not. Every year at Christmas we would go to my mom’s in Virginia and somebody would inevitably get sick, and then it would spread down through the family. […]

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Does Your Bacteria Whisper?

I had just started my blog in April of 2010 and was afraid that nobody would be interested in cultured foods. I decided to do it anyway. I believe we are all guided to do things but it comes in whispers, not loud sounding trumpets. One such whisper came from my daughter Maci. She told me I needed a Facebook page to help people find my blog and then quickly made me one before I could protest. […]

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Why You Need Christmas Pickles

The Christmas pickle is not really a pickle at all. It is a pickle-shaped ornament that is the last one hung on the tree on Christmas Eve. The story goes something like this. […]

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The Thick and Thin of Kefir

I have had my kefir grains for over twenty-two years and have made kefir every day since. Let me tell you – these kefir grains have a mind of their own.…

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Cranberries Have Many Healing Powers

Cranberries are usually eaten only around the holidays. It’s really a shame we don’t eat them all year long as they are powerful foods that can work like preventative medicine. I got all emotional when I discovered all the things cranberries can do for us. […]

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The Healing Crisis and Cultured Foods

A “healing crisis” is something that happens when the body starts a detoxification process which is really a program of natural healing. This is a common occurrence among some individuals who start consuming cultured foods. When you start consuming cultured foods, your body is flooded with good bacteria. […]

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Probiotic Foods For Colds and Flus

It astonishes me that everybody doesn’t know about Cultured Veggies – they are such powerful little scrub brushes for the colon and deliver such powerful anti-virus abilities. Over and over again I have seen these veggies knock out colds and flu and even work magic on food poisoning. […]

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10 Tips For A Healthy Halloween

Probiotic Halloween 🎃 Halloween is always a fun time for kids and families. Let’s face it, the kids look adorable in their costumes and even I like to dress up;…

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Vitamin C-abbage

Captain Cook was one of the first people to make cultured sauerkraut a healing modality. When he took his first vessel and crew on a long voyage in 1768, a violent storm arose. The waves tossed the ship about violently, and many crewmen were injured. […]

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Kefir and Cholesterol

One of my good friends told me her cholesterol had gone up since drinking kefir, and then she said, “That’s my good cholesterol! It went through the roof and my doctor is very pleased.” I got a few emails this week from people expressing to me that since they’ve been consuming kefir […]

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Probiotics and the Autoimmune Epidemic

I’m going to introduce you to your microbiome. These trillions of microbial organisms, which normally inhabit a healthy small and large intestine, are your friends. They’ve been co-creating with humans…

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Make Your Condiments – Probiotic!

We all eat condiments. They are easy to make, but most people just buy them. Why don’t you let me help you make them in as little as five minutes? They will have billions of probiotics and are perfectly preserved for months. . .

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Need Crunchy Pickles?

Pickles are a huge part of my life. I can’t tell you how many times I’ve used them to help someone in need. If someone feels a bug coming on, I give them a pickle or a spoonful of pickle juice. […]

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Low-Carb Cultured Foods

Low carb and keto diets are very popular right now. I think we’re all different and what works for one doesn’t always work for another which is why I love cultured foods. They fit into any diet be it keto, vegan, low carb, vegetarian, paleo, or raw food diet. These foods can be mostly condiments; or some of these foods, such as a kefir smoothie, can be a whole meal. You can always find a way to add cultured foods to your diet and sometimes you only need a spoonful to flood your body with billions of probiotics that change your microbiome in a powerful way.

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How Your Gut Affects Your Entire Body

Let me tell you about Mary. She sat on the front row of one of my classes and cried throughout my class while I talked. Right after class, she came up to me and explained how much these probiotic foods I teach about had changed her life. Sick with digestion and depression and feeling hopeless, she found encouragement and hope from my books to give these foods a try. . .

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Probiotic Foods For The 4th of July

✨Keeping your gut healthy 🇺🇸 If you’re new to cultured foods, then let me help you understand how epic these foods are, and especially during parties. Cultured foods are loaded…

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Probiotic Drinks For Summer

Soda for summer Probiotic drinks are a must in the summertime. As you try to cool off and have something that is fizzy and delicious, there are two drinks I…

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Benefits of Each Cultured Food

 The many things cultures Can Do Nothing has influenced and changed my body and life more than cultured foods. I’ve done many studies on myself and my family and, hands…

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Is Kombucha Good For You?

Is kombucha good for you? Is it alcoholic? As of late, kombucha has been getting a lot of press. Kombucha has become a 0.6 billion dollar industry and is expected to reach 1.8 by 2020. It is causing quite a stir in the beverage business. Its popularity has grown strictly by word of mouth and is growing at an incredible rate. . .

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Kefir And Your Blood Pressure

In 2001, I was battling hypertension and diabetes. It was then that I started drinking kefir and I noticed an interesting occurrence. It seemed that when I drank a glass of kefir every day my blood pressure would go down; and not just a little, but quite a bit. It would put me in the normal range. . .

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How to Care For Your Einkorn Sourdough Starter

I usually make sourdough bread once or twice a week. I make sourdough more than sprouted bread as my family likes it better and I enjoy making it so much. There is nothing as special as having a sourdough starter that has your own unique yeasts from your kitchen and hometown – that makes it uniquely your own. […]

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Probiotic Tomatoes

I have a diverse group of people who subscribe and are members of my site. They have very different diets but all are adding cultured foods to enhance what they’re doing. I’ve discovered that consuming cultured foods is one of the keys to living an incredibly healthy life. Not only have I experienced this, but others are recognizing this as well. […]

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Cultured Foods For Your Bones

Osteoporosis Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. This results in the bones becoming weak and may…

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Carrot Cake in a Jar – Culture Your Carrots! 🥕

I have glass jars everywhere in my house, and I have lots of cultured foods in many of them. I’m always looking for new recipes and jars to make my cultured foods in. This is an unusual recipe as it combines fruit and veggies in my favorite jar that looks like a pot. […]

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Cultured Kefir Butter

 Reasons To Have More Vitamin K2 A few weeks ago I went to 123 Farm to speak, and honestly, one of the big reasons I go is to get their…

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Does Your Gut Help Control Food Cravings?

Food cravings — why do you have them? We tend to think food cravings are normal and there is not much we can do about them, but there is much more to it than this. This is a time of change. A time to look at the way we function in this world and do it differently than ever before. . .

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Fermented Vegetables Are Safer Than Raw Vegetables

Cultured foods have become an exciting frontier in health and wellness. We take so much for granted and just as this earth spins on its axis and hurls us through space, so does our body contain billions upon trillions of microbes that compose our bodies and were put there to help us live a fulfilling and healthy life. […]

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How Many Cultured Foods Do I Eat In a Day?

People have the mistaken idea that I only eat cultured foods all day long. Although there are a lot of days that I do eat only cultured foods, this is not the norm. I mostly eat them because they’re easy for me to prepare and are what I call healthy fast food. […]

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10 Ways To Heal Your Gut

Your gut is your largest immune organ The Microbes That Control You Your gut is your largest immune organ, with a surface area of 100-130 square feet! Inside of you…

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Yogurt Plus FAQs

Frequently Asked Questions About Yogurt Plus What kind of milk can I use to make yogurt at home? Any type of ultra-pasteurized dairy milk can be used with this starter…

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Einkorn Sourdough Bread

A few years ago, I started hearing about the ancient species of wheat called einkorn. People who were gluten intolerant were writing me letters about it and saying it was allowing them to eat bread again without the problems regular wheat had caused them, and I wanted to know more. . .

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How to Make Kefir Soda

Kefir Soda Starter Fizzy Fermented and Fun! Kefir soda . . . oh, how I love this probiotic bubbly drink. I’ve been making it in different ways using culture packages…

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Kefir Soda FAQs

Frequently Asked Questions About Kefir Soda  Which Liquid Should I Use? Use 100% Fruit juice (homemade, or store-bought with the least additives possible) or coconut water. Make sure that the…

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Winter Kefir

I love winter kefir! It’s often creamier and thicker than summer kefir. Kefir acts differently in the winter than in the warmer months of the year, due to cooler temperatures that make it ferment more slowly. […]

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A Cultured Food to Help Heal SIBO

Fermented Foods for SIBO Small intestinal bacterial overgrowth (SIBO) is popping up everywhere and seems as if it’s becoming more and more prevalent. SIBO colonizes the upper gastrointestinal (GI) tract…

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The Mineral That Saved My Life

My family has a history of high blood pressure. I struggled with high blood pressure on and off for years and was told to just expect to take medication for it. This made me fighting mad, and I didn’t want to accept it as predetermined destiny that I had no choice over. I wanted to know why I had a tendency for this and what was happening inside of me that was causing all of this. […]

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How Microbes and Your Brain Work Together

A healthy body isn’t the only result of consuming good bacteria – having a healthy gut also leads to a healthier emotional state. Before I found cultured foods, I was a different person – physically and emotionally. As a young woman, and all the way into my late thirties, I would get upset easily. . .

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I Fed My Microbes on Christmas Day

We love traditions in our family. Every Christmas my mom always made a Christmas braid which was a giant concoction of cinnamon, nuts, and bread topped with a creamy frosting. I kind of changed the recipe with my family and made it from sprouted grains, and this year I decided to break with tradition and make something new. […]

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The Power of Peppermint That Changed a Holiday

It was gloomy outside, and I was gloomy inside. I was having my own personal pity party, feeling overwhelmed, and discouraged. I decided I was going to take my daughter Christmas shopping and break the gloom that was following me around. […]

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Yogurt For Christmas

Cultured Cream and yogurt I am very thankful this year for the many new cultured yogurts that have entered my life. I’ve been eating kefir for over twenty-one years and…

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Homemade Cultured Christmas Gifts

It’s the holidays and we’re all needing all the help we can get. One of the wonderful things about cultured probiotic foods is how fun it is to make them a part of your everyday life […]

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Easy Kefir Eggnog

Making New Traditions Staying Healthy During the Holidays I love eggnog. It was an exciting day when we discovered how to make Easy Kefir with a little eggnog to give…

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The X Factor Vitamin In Cheese

Raw Milk Cheese The rewards of making your own cheese are by far worth the effort, and it’s easier than you may think. It is thought that cheese was first…

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L. Gasseri Superfood Starter FAQs

FAQs and Recipes with L. Gasseri Yogurt We get a lot of questions about this super-powerful superfood yogurt. We have answered most of your questions in this FAQ along with…

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Eczema and Probiotic Foods

Skin Problems What’s Going on Inside Eczema is a skin condition that causes itchy, red patches on different locations of the body and affects over 30 million people, especially children…

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7 Reasons I Drink Coconut Water Kefir

Coconut water is one of my favorite drinks! It is fast and super easy to make and wow is it good for you. Water Kefir Crystals make fantastic coconut water kefir. It’s bubbly, tangy, and delicious! All you need are water kefir crystals (which are different from milk kefir grains) and some coconut water and 24 hours. . .

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Healing From Food Allergies

“We cannot teach people anything; we can only help them discover it within themselves.” ~Galileo Galilei It was early 2002, and my sixteen-year-old daughter climbed out of bed and stumbled…

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Sleep Problems and Your Gut

Sleeping is fundamental to our wellbeing and health, and I have my own experiences with sleep and health. In 2001 when my daughter Holli was born eight weeks early and weighed in at four pounds, I was a woman on a mission to help her. Babies born this early don’t get the mom’s immunities and Holli was no exception. . .

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How To Make Water Kefir

Water kefir grains, or we call them kefir crystals, are unlike milk kefir grains as they thrive on sugars and not lactose. The special probiotic yeasts and beneficial bacteria in…

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Cultured Veggies ~ Saving Lives

Forget everything you think you know about vegetables and let me tell you what happens when you culture them. Grow your own probiotics in a jar of vegetables, and you’ll…

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Probiotic Foods and Cancer

In 2010, I had just started my blog and Facebook page, and the second person to post on my page was a man named Chris asking me How to Make Kombucha. He was a friend of my older kids and what I didn’t know at the time was Chris had just been diagnosed with […]

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Summer Cultured Vegetables

There is no better time to make cultured veggies than in the summertime! The fruits and veggies are abundant and when you ferment them they’ll last nine months in your fridge! Culturing, or what can also be called fermenting, is a no-sweat endeavor. . .

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Feeding Your Microbes — Wellness is Made in the Gut

The microbes that have made your body their home are quite impressive, and most people are unaware of the magnitude of microbes that reside within them. One hundred trillion microbes is a tremendous amount, and let me better explain just how much this is. . .

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Gluten Pain: The Best Teacher

I have met hundreds of people who are now on gluten-free diets. My daughter used to be one of them. Gluten pain can make life difficult and become a heavy load to bear. How can this grain that has been around since time began suddenly wreak such havoc on […]

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Feeling Younger is an Inside Job

I was 41 when I first found cultured foods. I felt old, discouraged, and sick. I remember resting on the couch and watching documentaries about people who had changed their lives and done extraordinary things. […]

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Kefir Benefits For Your Heart

Keep Your Heart Healthy Just recently, my dear friend’s husband died at a young age of a heart attack and nobody saw this coming. It can be so devastating to…

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Can You Make Happiness in Your Gut?

Emotions are my best friends. They help me not only understand my present state but also how my body is doing. Researchers are discovering that an imbalance in your gut can cause mental symptoms. They call the gut the second brain, and boy are they right. […]

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Fermented Sauerkraut and Breast Cancer

Sauerkraut is an incredible food. I teach people to make it at all my classes. It can be life changing along with kefir and kombucha and I’m pretty intense about it. It changed my life and I have watched it change thousands of other people too. . .

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Microbes That Change Your Home in 24 Hours

When you and I find the courage and strength to be better in any regard we help everyone around us. This goes for every area of our lives and even what we eat – and it includes our bacteria. You have trillions of hitchhikers that live in and on you, and they play a huge role in keeping you healthy. […]

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43 Ways to Use Kefir Cheese

I make a lot of kefir cheese. I use kefir cheese in place of any recipe that calls for cream cheese, sour cream, or Greek yogurt. It’s very versatile, and the length of time you strain it will determine how thick it becomes. . .

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L. Reuteri Superfood Starter FAQs

Frequently Asked Questions About L. Reuteri Yogurt   This yogurt has shocked me in so many ways, but it wasn’t without its problems. I always shoot straight with you -…

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Eight Probiotic Foods to Always Keep in Your Fridge

When it comes to cultured/probiotic and fermented foods, I am officially obsessed. Not everyone is going to make as many of these foods as I do; but once you get started, it’s an exciting journey! Here are the top seven probiotic foods I ALWAYS have on hand, and why. . .

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How Gut Microbes Tell Your Hormones What to Do

Female hormones are complex and beautifully made. But take those hormones and ignore them, and they will get your attention through symptoms of discomfort that can lead to disease and believe you me, they can wreak havoc on your life. There is no giant step that accomplishes this, just a lot of little steps that can make all the difference.

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Kefir and Diabetes

I remember that day quite vividly. It was over fifteen years ago. It was February and bitter cold outside. I made myself a breakfast that I thought was healthy – high-fiber cereal and skim milk. Thirty minutes later a terrible feeling came over me […]

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Earl Grey Probiotic Pickles 📹

Fermented pickles are the best pickles. Cultured pickles are super powerful, but so is the brine they are made in. The powerful bacteria in cultured veggies is called Lactobacillus plantarum. It is a powerful weapon against pathogens that try to invade the body. It will steal nutrients from pathogens and they will die unable to survive while Lactobacillus plantarum is around. . .

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7 Reasons I Eat Cultured Vegetables

Cultured vegetables have special powers that go far beyond regular vegetables. I love them and reach for them day after day and in times of special need. They can be powerful food – like medicine – and so I always have several jars in my refrigerator. […]

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What are Cultured Vegetables?

Forget everything you think you know about vegetables and let me tell you what happens when you culture them. Grow your own probiotics in a jar of vegetables, and you’ll be shocked and amazed at all they can do. […]

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Sourdough FAQs

Helpful Tips for sourdough bread The secret to good sourdough bread is in the bubbly sourdough starter. (You can buy my live starter here.) To make a really bubbly sourdough…

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Making Winter Kombucha

Kombucha is a wonderful probiotic drink and something you should really consider drinking daily during cold and flu season. The special probiotic yeast in kombucha (Saccharomyces boulardii, which cannot be killed by antibiotics) can help you stay healthy when viruses are all around you. […]

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Reasons to Have Fermented Foods During the Holidays

As the holiday season hits, we spend more time with friends and family. One thing I have noticed is that there is more and more talk about the health issues that so many are struggling with. Extended family whom I don’t talk with often mostly talk about how sick they are and all the medications they’re on. . .

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Gingerbread: The Healthy Holiday Treat

Food as medicine is the way that I live my life. Cultured foods are front and center, but there are many other things I turn to when we need extra help and one of the most important is ginger. […]

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20 Ways To Use Fermented Garlic!

There are certainly many ways to enjoy garlic, but having a jar of fermented garlic in your fridge is easy and convenient to use. You can use this in so many ways, and it is even great to hand on hand for heated recipes. […]

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Candida and Cultured Foods

I get hundreds of emails about the subject of Candida, and a lot of them are asking me why so many health care practitioners don’t recommend the consumption of fermented foods if you have Candida. […]

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Pumpkin Seed Sourdough Bread

Fall Sourdough Bread “I’m so glad I live in a world where there are Octobers.” ― L.M. Montgomery, Anne of Green Gables It’s cool, misty, and foggy this morning as…

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Why People Fight Over Kefir

The Many Legends of Kefir One of my favorite things about kefir is the many stories, legends, and history behind it. It has been around for thousands of years and…

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Your Microbes Love Coffee Just As Much As You Do

I love coffee, and I drink a cup every day. Some believe it’s not good for you, but I’ve gotten so many benefits from it that I just knew this couldn’t possibly be true. I have a philosophy about the foods I eat. If I eat or drink something that I know is bad for me, I can never get a positive result from it. […]

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Kefir Mousse

Staying healthy can be a daunting challenge for most people. Life gets crazy at times, but most of the articles I write are meant to give you little things you can do that can make a big difference. […]

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