As you might already know, digestion (and good healthy poops!) is one of my favorite topics. “Probiotics” are all the rage these days but with so many to choose from what’s a crazy sexy gal or dude to do? I’ve found that Dr. Ohirra’s blend gives me perky and productive bowels (that’s why they are in our online shop!). I’ve ask Martie (an expert at Ohirra headquarters) to share the nuts and bolts of bacteria in our bellies and explain why bacteria help keep our digestive track healthy. Whether you choose to explore Ohirra’s or another good brand, this is a must-read blog. Peace and happy poo- Kris

By Martie Whittekin

Really? Yes, bacteria are critical to our health. Of course, I’m not talking about the kind that develop when you leave potato salad out too long, or those on your kitchen sponge. Those can be nasty. However, we routinely have as many as 1,000 times more personal bacterial cells than even our own body cells. There are so many bacteria in our intestinal tracts that they weigh three to four pounds! Good bacteria are so important that if our gut was sterile for long, we would die. Experts believe that an imbalance of bugs precedes most degenerative health conditions..†

What do probiotics do? Probiotics are “friendly” bacteria. They create vitamins (A, B1, B2, B3, B6, B12, K, and Biotin); feed the gut lining; help digest food (e.g. reduce lactose intolerance); detoxify dangerous substances; help remove hormone excess; crowd out harmful bacteria and fungi and produce substances to fight them; help maintain healthy cholesterol and triglyceride levels; increase the number of immune cells; help cells reproduce normally; and reduce inflammatory response and stimulate cell repair mechanisms. You don’t have to be a doctor to realize how many aspects of health are helped by probiotics. You can imagine that all heck breaks loose if the probiotics become weakened and/or taken over by bad organisms (pathogens).

How do the good guys get weakened? Perhaps the biggest threat to probiotics (which incidentally means “for life”) is antibiotics (which means “against life”). Antibiotics are drugs intended to kill disease-causing bacteria but can kill the good guys as well. Millions of pounds of antibiotics are used in agriculture, leaving residue in meat and dairy products.

Modern life is full of threats to our good bacteria: chlorinated and fluoridated water; diets high in sugar and other simple carbohydrates; and drugs such as hormones, stomach acid blockers, and steroids. Stress and environmental toxins are problems as well.

What can happen then? When the good bacteria no longer have the upper hand and illness-producing bacteria and yeasts thrive instead, the condition is called “dysbiosis.” Symptoms include: allergies, heartburn, skin problems (like acne, eczema, psoriasis, and rosacea), bad breath and gum disease, chronic unexplained fatigue, yeast infections, difficulty losing weight, gas, bloating, constipation or diarrhea, bone thinning, frequent colds and other infections, joint pain/inflammation, insomnia, and extreme menstrual or menopausal symptoms. In fact, virtually any risk factor (e.g. cholesterol), system (e.g. problems of the nervous system, like headaches or depression), organ (e.g. the liver), or disease (e.g. asthma) is worsened by a digestive system that isn’t working correctly due to insufficient friendly bugs.

How can we strengthen them? First, avoid the threats to probiotics listed above. Reduce sugar intake and increase fiber (food for the bugs) in your diet. Take a probiotic supplement to replenish the supply of good guys.

Does brand make a difference? Absolutely. It simply isn’t possible to supplement our hundreds of probiotic strains, especially when you consider that each person’s strains are unique. Therefore, select a product that improves the gut environment and supports all beneficial bacteria. If you have heartburn or signs of dysbiosis, look for a brand that contains the potent TH10 strain, which is an enemy of H. pylori and several strains of bacteria that cause disease.

The actual quantity of bacteria (CFU count) is not nearly as important as using a complete product. A complete system contains:
· Many bacterial strains—delivered live, not as a white powder
· The food supply the bacteria were grown upon
· The substances the bacteria make that help control bad organisms. (This includes various bacteriocins and organic acids that may actually be the most important part of the product.)
· In an IDEAL product:
· The several strains are fermented together, avoiding the territorial competition that is a major downside of combining freeze-dried strains.
· Will contain the proprietary TH10 strain.
· The culture medium will contain NO dairy, soy, or gluten, but rather fruits, vegetables, herbs, and seaweeds.
· If the bacteria are fermented at natural temperatures and packaged properly, the product will not require refrigeration.
· The product is backed by extensive scientific research.

I suggest Dr. Ohhira’s Probiotics 12+, which meet the above criteria. This product also has the advantages of being vegan and packed in convenient-to-carry blister packs.

Martie Whittekin is a Certified Clinical Nutritionist and author of Natural Alternatives to Nexium, Maalox, Tagamet, Prilosec and other Acid Blockers. She hosts the nationally-syndicated talk radio show, Healthy by Nature, now in its 13th year and writes a weekly electronic newsletter, Health e-Notes. Martie is a leader in the nutrition industry trade associations, a long time health freedom activist, lecturer and a popular guest on a variety of health-focused TV and radio shows.

† Gazella, Karolyn, Fred Pescatore, et al. Boost Your Health with Bacteria. El Segundo: Active Interest Media Inc, 2009. 7-25. Print.

Ricki Heller, PhD, RHN

About a year ago, I’d been following a healthy whole-foods diet and was feeling pretty pleased with myself. The holidays were upon us and I thought, “What could it hurt to have just one ‘regular’ dessert?” Of course, one led to two, which led to sweets on a daily (sometimes hourly) basis.

You know the story about the frog in boiling water? Supposedly, a frog placed in cool water which is then slowly heated to boiling can’t detect the subtle changes and will, eventually, cook to death. Well, I was that frog. It wasn’t until a red, flaming patch of itchy skin appeared on my chest that I finally realized I’d also overlooked other symptoms that had begun to appear over the previous months: fuzzy thinking and trouble concentrating; dull memory; a digestive system that was entirely out of whack. In addition, my mood seemed to swing between infuriation and teary-eyed melancholy.

I couldn’t deny it any longer: my old nemesis, candida yeast, had reared its ugly spores once again. First diagnosed with systemic candidiasis (also called candida related complex, or CRC) about a decade earlier, I’d been able to clear it up with the help of a holistic MD. I knew what I had to do: the next day, after a quick trip to my naturopath’s office, I was once again on the path to recovery.

Even though candida albicans (a fungal organism) occurs naturally in our skin and digestive tracts, it’s usually kept in check by “friendly” bacteria, digestive enzymes, and other organisms that reside there.

When something upsets the balance, however—this “something” can be antibiotics, stress, or other events that tax the immune system (such as pregnancy, birth control pills, or overwork)—the opportunistic yeast swoop in to take up positions recently vacated. And once they invade, they breed, crowding out the good guys and wreaking havoc with your innards.

In addition to messing with proper digestion, candida also produces toxic by-products that can infiltrate the bloodstream. These toxins will then be identified as foreign invaders by the body’s immune system, taxing it over time. With yeast overgrowth in my system, then, it’s no wonder I was feeling like a soggy heap of used coffee grounds.

Could You Have Candida Syndrome?

For the most part, allopathic (conventional) physicians still don’t formally recognize Candida as a bona fide condition. In alternative circles, however, candida is often pinpointed as the culprit in a host of physical and emotional problems. As Jeanne Marie Martin and Zoltan Rona, authors of the Complete Candida Yeast Guidebook, put it, yeast overgrowth is a “hidden epidemic” in North America.

Some of the major symptoms Martin and Rona enumerate are anxiety, allergies, bloating, cystitis (urinary tract infections), cramps, constipation, chronic fatigue, fuzzy thinking, food (especially sugar) cravings, memory problems, sore muscles, lethargy, PMS, psoriasis, skin rashes, sinus problems, or repeated fungal infections (such as vaginal yeast infections or athlete’s foot)—though the full list is much longer. To review a full list of symptoms and take a self-diagnostic online questionnaire, see wholeapproach.com, a great candida resource.

How can you treat Candidiasis?

It’s impossible to eliminate all yeast from our bodies. Instead, the goal is to kill off as many of the critters as necessary to restore a healthy balance between the “good” bacteria and candida.

Following an anti-candida diet is imperative to clear up a serious case of yeast overgrowth. Candida flourish on sugar. Consequently, the anti-candida diet (ACD) removes all sugars, refined or otherwise; sweeteners and any other foods that might encourage yeast to grow (vinegar, alcohol, moldy cheeses, mushrooms or nuts that harbor molds); and refined foods, which convert easily to sugar. It also bans glutenous grains and common allergens such as dairy products and citrus fruits.

Despite the restrictions, you can still enjoy a healthful and varied menu on the ACD. Permitted are all types of vegetables, some fruits (for mild cases), the herbal sweetener stevia, nuts, seeds, healthy fats, legumes and beans, and some animal proteins. You can even savor a few ACD-friendly desserts so you won’t feel deprived (see recipe, below).

Once the yeast are under control, healthy bacteria are then replaced, usually through the use of a probiotic supplement such as acidophilus.

You should always consult a healthcare practitioner, holistic or otherwise, if you think you’ve got candidiasis.

Maintaining a Balance

Now, about 5 months into the anti-candida regimen, about 90% of my symptoms have disappeared and I’m feeling much more like my old self. Still, I know I’m not quite there yet, and I must remain vigilant to prevent a future recurrence, as yeast is one of those conditions that are likely to reappear if you’re not careful.

I’ve learned that, as in most areas of life, moderation is key. Post-candida maintenance doesn’t mean denying oneself desserts for life; it just means choosing healthful foods the majority of the time, and indulging in true sweets only occasionally. For me, this translates to non-fruit dessert no more than once a week, and alcohol no more than twice a month. And chocolate? Well, all I can say is: thank goodness for 70% cacao.

Carob-Coconut Sweeties

Here’s an ACD-friendly dessert you can feel good about eating, whether or not candida is a problem. The flavor of these delectable treats reminds me of a favorite childhood candy called Neilsen’s Macaroons, like a chocolate rosette with toasted coconut. I’ve deliberately made a small batch to satisfy my own chocolate cravings, but you can easily double the recipe.

1 heaping Tbsp (20 ml) smooth natural almond butter

1 heaping Tbsp (20 ml) tahini (sesame paste)

2 level tsp (10 ml) carob powder (sift if lumpy)

pinch salt

2 tsp (10 ml) finely ground chia seeds (use 1 Tbsp/15 ml for the agave/maple syrup option, as they will be too soft otherwise)

8-10 drops stevia liquid (if on the ACD), or about 1 Tbsp (15 ml) agave or maple syrup

1 tsp (5 ml) pure vanilla extract (be sure it’s alcohol-free if on the ACD)

heaping 1/4 cup (65-70 ml) unsweetened, dried shredded coconut

1 Tbsp (15 ml) hemp seeds (or hemp nuts), optional

In a food processor (a mini is fine),blend the almond butter, tahini, carob powder, salt and chia until you have a smooth paste. Add the stevia and vanilla, if using, and whir again to blend. Add the coconut and hemp seeds and pulse until evenly distributed. Scoop the mixture by teaspoonfuls and roll into balls. Refrigerate (or freeze) 20 minutes or more to allow the mixture to firm up a bit. (If you can’t wait to dig in, they’re still delicious right away, but they will be fairly soft). Makes 4-5 balls.

Ricki Heller, PhD, RHN, is a holistic nutritionist, whole foods baker and author of the recently published Sweet Freedom: Desserts You’ll Love without Wheat, Eggs, Dairy or Refined Sugar. After being diagnosed with IBS (irritable bowel syndrome) and candida, she radically altered her diet to include only those foods that would help improve her condition. Still on the path to complete recovery, she credits an organic, whole foods diet for her 35 pound weight loss and vastly improved health. Ricki now writes about healthy foods on her blog, Diet, Dessert and Dogs, as well as for newspapers and magazines such as Clean Eating.

Fermented veggies (Raw, Organic, and Unpasteurized) are a staple in my diet. They fill my body with delicious nutrition, and I can’t image my life without them. Fermented veggies include things like sauerkraut (kraut is the southern German word for cabbage) and kimchi (a korean dish of fermented veggies and spices). They are amazing for your health. AMAZING! These foods are extremely popular, and they’ve been staples in people’s diets all over the world for a very long time. I can’t help but wonder why it’s not a staple in ours? Well, I’m changing that! Every few days (and sometimes daily), I gobble up fermented veggies. I love them!

Nutrition!

The benefits are numerous. Fermented veggies have enhanced nutrition. They’re reputed for helping fight disease. For example, they can help with candida, help boost your overall immune system, help prevent constipation (yay for poo!), and help prevent colon cancer. They’re AWESOME for your digestion… Basically, they add friendly bacteria (a.k.a. probiotics) and enzymes to your body. These things help digest the fermented veggies themselves, as well as helping you digest the other foods you’re eating (total score!). They’re filled with vitamins, minerals, and phytonutrients. And… get this! They can help you lose weight! They’re low in calories, contain dietary fiber, and known for helping reduce hunger and cravings for sweet foods. Do I really need to say anymore? Are you on board with (raw, organic, unpasteurized) fermented veggies yet?

I’m not the only one loving up these tasty guys. Fermented veggies have been used for natural healing for years (and I mean LOTS of years). More specifically, the Chinese have been fermenting cabbage for thousands of years! In fact, according to the book, Making Sauerkraut and Pickled Vegetables at Home, the earliest recording of fermented cabbage occurred in 200 BC. Moreover, there are parts of the world where a meal is just not complete if there are not some fermented vegetables on the plate. It’s written that Captain Cook (in the 18th century) was able to keep his crew alive and well (fighting off scurvy, a vitamin C deficiency), because he had them chowing down on sauerkraut while on their long, 3-year voyage. Isn’t that cool?

How Does It Taste?

For me, the taste and experience is total zing. Each bite is refreshing and energizing. You can buy (or make by yourself) different flavors. For example, it can be spicy with hot peppers, savory with garlic or herbs, or just plain. Some people, like me, love it right at the start, while some people say it’s an acquired taste.

There are many ways to eat it. If you’re not a fan of having it by the spoonful, then you have other options. Some people top their salads with it. Others eat it between two slices of bread (raw or not, it’s up to you). Some people eat vegan pizza by eliminating the cheese, and, once the pizza cools a bit after cooking, they top the pizza with sauerkraut. You can also top veggie burgers or veggie brats with it, too.

Getting Sauerkraut

You can make it yourself. There are videos and websites online showing you how (using a glass mason jar is a popular method). Recently, I decided to get the Harsch Gairtopf Fermenting Crock Pot. Apparently, this thing is fool-proof (sign me up!). It received great reviews on Amazon (all the sizes). I bought the 7.5L size a couple of weeks ago, and I made my first batch of organic sauerkraut at that time. I won’t be testing it for another week or so. The directions I read in a couple of books said to wait at least 3 weeks before opening the pot. Fingers crossed!!!

Meanwhile, since I don’t have homemade sauerkraut (yet!), I buy it online through Gold Mine Natural Foods’ website. Sometimes you can find it at Whole Foods, along with Rejuvenative’s (raw, organic, unpasteurized) sauerkraut and kimchi. They’re both good, but I prefer the texture of Gold Mine Natural Foods. If you buy it at the store, be sure that it’s Raw – Organic – Unpasteurized.

Happy Fermenting,

Kristen’s Raw