Photo by yummy-porky.

When you indulge in a wonderful cheese or splendid wine, think about what’s making it taste so good: it’s rotting. Of course, in the case of the cheese or wine, the rot has taken place in a specific manner, allowing us to control the flavors.

We’ve been fermenting foods since we’ve been cooking to prevent and minimize spoilage and extend the life of our foods. When food is fermented, a bacteria or fungus is involved in breaking down the complex carbohydrates and sugars into by-products that give the food item a much more complex flavor, yet are often much more easily digestible.

With proper preparation, milk can become a thick yogurt, a satisfying buttermilk, an effervescent Kefir, a cooling Lassi, or a salty Ayran. A common milk allergenic substance like lactose is fermented by a bacteria, lactobacillis, making milk more easily digestible, even by those who are lactose intolerant.

Many cultures fermented grains to make drinks like beer. Beer can be made out of any grain from wheat and barley to millet and sorghum. Beyond being an alcoholic drink, fermented grains give us wonderful items like sourdough bread. The benefits of eating whole grains are known to most modern nutritionist as a good source of vitamins and minerals. Fermenting grains before cooking eliminates much of the mineral binding phytic acid.

It’s not just about the delicious flavor though–there is increased nutrient availability when legumes are fermented. Like grains, legumes contain many vitamins and minerals. But unlike grains, legumes also contain the essential omega 6 and omega 3 fatty acids. Many of us have repeated the childhood rhyme about the magical fruit (the more you eat, the more you toot). But if beans are prepared correctly through a soaking and fermentation process, gas is decreased.

Asian cultures most famously prepare the soybean through fermentation. From this process, tempeh, miso, and natto is made. Tempeh has a complex nutty flavor and can be grilled. Miso can be used for as a base for the traditional miso soup, or added to a marinade for your favorite fish. Natto has a very unique flavor that can take some getting used to, but it contains many beneficial substances like the clot busting nattokinase.

Vegetables are another category in which food is fermented. Most are familiar with sauerkraut’s astringent sour and crunchy texture. Some may have tried the pungent and spicy Korean kimchi. Both of these dishes are based on cabbage (which when eaten raw, tend to give people gas). When fermented, cabbage increases the gut nourishing amino acid, glutamine.

Although fermenting foods used to be a necessity, it is became an almost a lost art as food sterilization and refrigeration methods were developed. Today food fermentation is back as science has revealed the health benefits from more highly available nutrients, to the beneficial probiotics, and the more satisfying and appetite curbing fifth taste.

To find out more about how to become more involved in food fermentation you can:

• Join in on a community food fermentation class or club.
• Subscribe to a Tribe, Yahoo or Google Group.
• Pick up a copy of a Wild Fermentation or Nourishing Traditions cookbooks that contain lots of fermented food recipes.
• Purchase cultures to start making your own fermented foods.

Photo by hshap.

Did you know that creator of Dannon yogurt, Daniel Carasso, died in May of 2009 at the age of 103? Find out why you should play in the fermented milk pantheon and how to make smarter probiotic purchases with Dr. Kassam.

Dr. Natasha Kassam is dedicated to facilitating the healing and wellbeing of her patients. Her passion is cardiovasular and pulmonary medicine. She practices at Bloom Natural Healthcare in NE Portland Oregon and is the host of askdrkassam.com.

Photo by Nihan Aydin.

It’s the “most wonderful time of the year” and depression is rampant. Between the early darkness, family drama and financial stress that goes along with shopping season, many people find their mood taking a turn for the worse. Here are some tips for feeling better:

1. Exercise
Depression diminishes motivation. But getting off the couch can make a remarkable difference in your emotional resilience. Exercise literally changes the chemicals being made in your brain and how well those chemicals work. It doesn’t have to be intense and it doesn’t have to be very much. Even a brisk walk will help lift the clouds.

2. Get some sun
The winter’s lack of light makes lots of people feel low. The effect isn’t new—it’s been described since the 1800s. These days there’s a name and a cute acronym for it: seasonal affective disorder, or SAD.

Adding light can help. Outdoor, natural daylight is best, especially in the morning. But many companies also sell light boxes that researchers find really do help—even for summertime depression.

Photo by Nathalie Dulex.

3. You are how you eat
Author Michael Pollan said it best: “Eat food. Not too much. Mostly plants.”

Scientific research all over the map supports this. An October 2009 study in the Archives of General Psychiatry reported that a Mediterranean-style diet reduced depression (in addition to its well-known heart and anti-cancer benefits). They found that fruits, nuts, beans and fat from fish and olive oil all helped beat the blues.

Filling up with fresh fruits and veggies also has another happy side effect: reducing your exposure to mood-busting sugar and processed foods.

4. Up the fish oils
The long dark winters in Iceland don’t translate into high levels of depression there, and scientists think the reason is in the high-omega-3 fish the locals consume.

For people who are depressed, researchers have found significant improvements in mood after just two weeks of therapy with fish oil.

How does it work? The omega-3 oils reduce depression-causing inflammatory chemicals and improved cellular function, all of which make a happier brain.

5. Feed your microflora
The first-line prescription therapy for depression is a drugs that increases serotonin availability in the brain. Looking at the body as a whole, most serotonin is found in the gut, where it helps signal the movements needed to promote digestion.

We’re designed to make a lot of serotonin ourselves, with the help of foods and the healthy flora in our guts. Supporting that flora with probiotics—found in foods such as sauerkraut, kimchi, live yogurt and miso—can help make more serotonin available to the whole body, including the brain.

Like fish oils, probiotics also reduce inflammation and oxidative stress that influence depression.

6. Try flower essences
Having flower essences on hand can offer a quick pick-me-up, or support long-term healing. Take four drops as needed, or four times daily in a little water over the longer term. They don’t interact with any other medications and the only possible concern is a tiny amount of alcohol.

Try Star of Bethlehem for dealing with grief and trauma. Sweet chestnut helps deep, dark despair and hopelessness. Pine relieves guilt. And willow helps when you feel resentful or sorry for yourself. For some sunshine in a bottle, try the Solstice Sun environmental essence from wild Alaska.

7. Read up
While there’s no substitute for talking with friends or professional counselors, reading can help you understand what’s going on and offer suggestions for helping yourself. Try “The Mood Cure” by Julia Ross, or “Depression Free, Naturally” by Joan Larson.

This psychologist-recommended website links to articles about natural health and a variety of mental health issues.

8. If you need help, get help
Sometimes the blues are transient, and simple home fixes like these are all you need. But if the darkness persists, remember that you are not alone. Naturopaths and psychologists are an important part of getting better.

If you’re battling the blues this holiday season, be sure to take some moments out to take care of you! And please share your own suggestions for beating the blues in the comment section.

Dr. Orna Izakson, ND, RH (AHG) is a naturopathic physician, herbalist, gardener and writer. She specializes in respiratory issues, mood and women's health at Celilo Natural Health Center in Portland, Oregon.

Photo by Sjdunphy.

Sunday dinners with my Italian-American family always included aunts, great aunts, countless cousins, and my grandmother, yelling from the stove while stirring her sauce. We gathered around her table, feasting for hours on the generous servings she produced from the kitchen. While my grandmother’s cooking will always hold a special place in my stomach, it’s also been known to leave me with what us Italians called agita, or heartburn. As I grew older though, I learned a few tricks to keep enjoying grandma’s cooking!

How we eat

“Mangia bene, vivi felice” as my grandmother would say! Eat well, live happy!

We learned from Dr. Gibran that the environment in which we eat shapes how our bodies will react to what we put in them. Enjoying our meals in a relaxed, slow paced manner is just what our digestive organs love! When we engage in irregular eating patterns, or rushed meals, it throws off homeostasis and creates intestinal ruckus.

A few tricks to keep eating what you love

• Consider the Japanese style of eating, Hari Hachi Bu, where folks eat only until they’re 80 % full. Smaller portions will ensure your ability to absorb the highest nutritional value possible without your digestive system doing much work.
• Eat smaller, more frequent meals to spark metabolism and keep you feeling energetic all day long. This style of eating balances the glycemic index, significantly decreasing your chances of developing diabetes. Still having trouble with portion control? Trick your brain into thinking you’re eating more by cutting your food into tiny pieces. Display your colorful veggies fanned or spread out around the plate to create an effect of abundance. You’ll still consume a healthy portion and feel satisfied.
• Add a little extra fiber to increase intestinal mobility. Lentils, beans, green leafy veggies, nuts, and seeds are great choices to get you started. Just remember: for about every 5 grams of fiber you add, follow up with about 8 ounces of fluid to keep from feeling full and bloated.
• Relax and focus on the food before you rather than activity around you. Enjoy the experience of eating and savor the taste.

Still need extra help? Digestive enzymes

Digestive enzymes are special enzymes that allow us to absorb nutrients while eliminating the waste components from our food. The common modern diet can be stressful, calling upon higher than usual amounts of digestive enzymes to be secreted. Eventually, the pancreas (responsible for enzyme secretion) becomes fatigued, needing our help. Supplementing with digestive enzymes can spark intestinal sluggishness and help alleviate common complaints such as heartburn, GERD, bloating, and belching. Ask your naturopathic physician or Chinese medical provider to suggest one that fits your digestion.

Want to eat your enzymes? Try adding the following to your diet

• Spices: ginger, cinnamon, spearmint, garlic, and peppermint
• Fruits and veggies: pineapple, papaya, Chinese dates, seaweed, and rhubarb

On the go remedies

Need a quick natural way to safely settle your stomach on the go? Keep my favorite, personally tested remedies on you at all times!

• Nux Vomica: homeopathic remedy used for overeating or drinking. Great for belching, bloating, nausea, and vomiting
• Alka-Seltzer Gold: this alkaline combo of sodium bi-carbonate, citric acid, and potassium bi-carbonate quickly alleviates bloating and that all too cloudy feeling described as the ‘food coma.’ Great if you’ve accidentally eaten something you’re sensitive or allergic to
• Ginger, peppermint, and Cinnamon tea: boil water, add in your herbs and sip. Voila, your cramping stomach will begin settling in minutes

Probiotics, the army in the digestive system

You’ve all heard of beneficial bacteria, sometimes referred to as healthy intestinal flora. These healthy bacteria, probiotics, are the infantry soldiers of your digestive army. Their job is to maintain order and keep harmful bacteria and other invaders from permeating the digestive lining.

If our healthy levels of bacteria have been diminished, invaders are now allowed to freely pass through the digestive walls, possibly creating GI disturbance, weakened immunity, and a pre-disposition to other diseases. If beneficial bacteria are however allowed to thrive, the digestive lining will remain protected from invaders and prevent unwanted illness.

Proper digestion

• Reduces risk for several types of cancers including stomach, pancreatic, and colon
• Promotes proper hormone production and regulation
• Balances the glycemic index allowing for healthy weight maintenance
• Increases nutrient absorption to enhance health and prevent disease
• Reduces and eliminates reflux issues, indigestion, gas, bloating
• Reduces auto-immune issues and chronic fatigue related issues
• Reduces overt signs and symptoms of clinical depression and anxiety
• Reduces the appearance of cellulite!

Great digestion is your meal ticket to optimal overall wellness!

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and is the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by jpcolasso.

I’m not being dramatic: we are on the verge of what could be a terrible flu season, fighting a strain of flu virus that has the potential to be very infectious and strong. So don’t wait for that first sniffle! Flu vaccine aside, here are eight ways you can buff up your immunity:

1. Manage your stress. When under long-term stress, our bodies adapt by moving energy from the defensive mechanisms of the immune system  to dealing with the perceived stressor. Our bodies can’t differentiate between being chased by a tiger and our deadline at work, it’s up to you to help your body cope.
2. Get some good sleep. At night our bodies repair and rejuvenate and the immune system can focus on its job. This is a very important time for various cells of the immune system to sweep through our body, spot and destroy potential invaders.
3. Balance your energy.  Chinese medicine can help you to balance your energetic defenses so that your body can recognize an invader when it sees it. Acupuncture and Chinese herbs (like ginger) can help with this immune process along with the ancient exercises like Qi gong and Tai chi.
4. Get your sunshine. The vitamin D produced by your  skin and the sun shining on it actually increases your immunity. This vitamin has also prevents certain types of cancer.
5. Eat the rainbow. The pigments in fruits and vegetables are super antioxidants and have an anti-viral activity.
6. Bounce and move! Bouncing is a specific type of movement exercise that circulates the lymph system. The lymph is where most of your immune cells are located. Bouncing increases the likelihood of these cells to come in contact with a virus or bacteria that has made its way deep into our body.
7. Inoculate yourself with bacteria–the beneficial type. These bacteria are called  probiotics. There is a delicate balance between the beneficial bacteria, harmful bacteria, viruses, and fungi in your body. The probiotic bacteria establish their place in your body out-competing other bacteria, viruses and fungi. This keeps you healthy.
8. Laugh it off.  Laughing activates the immune system through the psychoneuroimmunological connection. This is just a big name for a simple concept, your emotions affect your health and well-being. Laugh more!

Gibran Ramos, L.Ac. completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Mr. Ramos helps patients transform their lives and optimize their well-being at Northwest Natural Medicine in Milwaukie, Oregon.

Photo by vivain.

Slippery Elm Syrup and Throat Coat Tea are two prepared products to take with you on the go to help moisten dryness and assist in healing tissue.

The Immunity in Your Gut: Probiotics

Most are surprised to learn that approximately ¾ of your immune function takes place within the digestive system! Beneficial bacteria when properly maintained are one of the body’s strongest lines of defense. Therapeutic levels can be achieved with a high quality refrigerated probiotic supplement.  If you’re allergic to dairy, several non-dairy forms are available.

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and is the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by tambako the jaguar.

Your dentist isn’t crazy. Sweets can prevent cavities and make your teeth stronger. There are numerous news reports this week on a sweet substance called Xylitol and its benefits. Xylitol is known as a sugar alcohol and is found within nature in berries, corn husks, birch, and many other places.

While we associate sugars or carbohydrates with enamel deterioration, the deterioration actually occurs when the bacteria in our mouths ferment carbohydrates. The bacterial fermentation process creates acidic byproducts which slowly, but consistently break down the enamel and causes cavities.

In the 1970s, it was discovered by scientists in Finland that Xylitol could not be fermented by our mouth’s bacteria. Beyond being un-useable by mouth bacteria, the Finnish scientist discovered that Xylitol could prevent dental cavities. Xylitol even strengthens tooth enamel, while other sugar alcohols, like sorbitol, do not. Finland is so impressed with the benefits of Xylitol, that the country’s children chew Xylitol gum at school after meals as a way to prevent cavities.

Xylitol is even found to be beneficial to the children of mother’s who chewed Xylitol during their pregnancy, reducing the number of cavity causing bacteria, Streptococcus mutans, passed from mother to child while increasing less destructive bacteria or pro-biotics.

So what can we learn from the use of xylitol regarding dental health?

Our dentists are correct in telling us that sweets rot our teeth. If we brush our teeth before meals and eliminate carbohydrates from our diet, then we can have a much better chance of preventing cavities. Brushing before meals removes much of the bacteria from tooth enamel surfaces and so reduces the fermentation and cavity-forming process that starts within ten minutes after putting that first bite of food into your mouth. The average meal time added to the time of when the post-meal teeth brushing occurs is usually much more than ten minutes. These minutes add up to a lot of time for dental cavity formation.

Of course it would be nearly impossible to try to eliminate carbohydrates completely from the diet. For optimal dental health, significantly reducing carbohydrates is much more doable. Brushing before meals cannot always be done given most modern peoples’ hectic days. Most people also want to brush after meals to freshen up their breath.

Xylitol is a good solution to maintaining healthy tooth enamel. It takes about 6-15 per day. Most xylitol based chewing gums contain about 1-2 grams of xylitol per piece. That’s a lot of pieces of gum, but if chewed after each meal, it should work out to 2-3 pieces of gum after each meal.

Finally, pro-biotics, is also a good method of reducing the dental cavity bacteria, Strep mutans, while increasing less harmful good bacteria. Eating meals with natural probiotics or rinsing one’s mouth with a probiotic powder after brushing reduces Strep mutans

Caution: Xylitol is toxic to dogs according to American Veterinary Medical Association

Gibran Ramos, L.Ac. completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Mr. Ramos helps patients transform their lives and optimize their well-being at Northwest Natural Medicine in Milwaukie, Oregon.

Photo by ashleypalmero.

There are always raging debates about the origin of humankind, but here is one undeniable fact: You are a mobile fleshy feeding tube!

You have two openings, an inlet/outlet, and a tunnel which is technically exposed to the outside world.  This tunnel, also known as your GI tract, is not a sterile environment and is loaded with bacteria. Seriously loaded.  

There are ten times the amount of bacterial cells in your GI tract than there are human cells in your entire body. Makes you wonder who’s in charge, doesn’t it? I mean, are we just a complex machine designed as a way to transport bacteria?

I’ve heard this debate before because 70% of your immune system is tucked into your innards. That’s right, welcome to the single most important terrain in your body. This relationship between us and ‘them’ is completely symbiotic of course, and we need each other to survive.

Whether by observation or insight, traditional cultures must have known about the importance of probiotics because there is no culture which does not have a fermented food as part of their everyday diet.

Lacto-fermentation creates a plate, mug or bowl full of delicious probiotic laden food which actually adds to the beneficial terrain in your GI tract. There are 1000s of varieties of foods, some which may seriously surprise your palate!

Here are some gut loving fermented foods from several different regions (this barely scratches the surface of what’s out there):

• Japan:  Miso, Kombucha, Tempeh, Nattō
• Korea:  Kimchi, Gochujang
• South East Asia:  Atchara, Fish sauce, Oncom
• China:  Soy sauce, Lufu, Doubanjiang, Douchi, Fermented Tofu
• India:  Dosa, Idli, Dhokla, Achar, Mixed Pickle
• Middle East:  Kaymak, Doogh, Labne, Yogurt
• Europe:  Yogurt, Pickles, Sauerkraut, Kefir, Rakfisk, Skyr, Sour cream, Crème fraîche, Cheese.
• Africa:  Injera, Tapai, Mageu, Ogi, Iru
• South America:  Chicha, Pulque,
• North America:  Igunaq
• General:  Most vinegars, raw apple cider vinegar.

The most readily available in Western supermarkets are miso, fish sauce, yogurt, pickles, sour cream, sauerkraut, raw apple cider vinegar. Incorporate more of these into your diet please! If you can find raw and organic so much the better as the concentration will be much higher.  So much of your health resides in the terrain of your GI tract and getting some delicious traditional foods back in there will help populate the bacterial fields of your feeding tube. If my sister happens to read this perhaps she will be so kind as to post a recipe <wink-wink> that’s wicked easy to make, and includes some of these ‘super-foods‘.

What’s in it for you?

• Strengthen the immune system
• Improve digestion
• Decrease allergies and food sensitivities
• Decrease inflammation
• Keep harmful bacteria at bay

The alternative is supplementing with high quality probiotics.  I am a quality freak when it comes to natural products.  Most probiotics on the market either don’t contain live bacteria, or contain different bacteria than what is listed on the label – so don’t buy cheap bottles of dead stuff.  Seroyal is one excellent brand and among the few which I trust (I have no affiliation whatsoever and Amazon sells it, so no matter where you live you should be able to get some).  If you see enteric coated it means that the capsule will not dissolve in the stomach saving the lil guys from a serious gastric burn.  The raw powder or non enteric capsules use a high dose militaristic theory whereby some bacteria are sacrificed as collateral, ensuring that a few make it down down down into the depths of your colon.  Potato-Patato. Both ways show positive results when the bacteria are alive to begin with.

Pre-biotics are non digestible polysaccharides which feed the beneficial gut flora and stimulate their growth.  You might see them listed as FOS (or  XOX /GOS) along with plant sources such as inulin.  They’re great and some food companies are actually trying to incorporate them into every day foods.

Healthy gut flora is a core basic treatment guideline for optimum health. Get some.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by adjustafresh.

Imagine this.  You’re a bucket filled with water which represents all of life’s many insults on your system.  I don’t mean the underhand comment from your boss. I mean the 8 krispy-kreme doughnuts by lunch, the polluted cities we live in and the generally low quality food and water we ingest.  In essence, the bucket is full.  Now when we are living our lives in this state, the addition of a single drop of water causes the bucket to overflow.  The body is overloaded as it were, and the immune response is hyperactive, mediated by IgE immunoglobulins.  The symptomatic relief is directed at both preventing the water from spilling out, and emptying the bucket.

I used to suffer from debilitating seasonal allergies which were 100% resolved with acupuncture (heres the wonderful lady who helped me) and homeopathy.  The following over the counter products will help tame the reactive immune system and will often be needed on a continual basis during allergy season.

1. Quercetin – Antioxidant with antihistamine & anti-inflammatory properties found primarily in apples & onions.  Difficult to absorb, so usually combined with bromelain.
2. Bromelain – Proteolytic enzyme found in pineapples, useful for reducing the sinus inflammation accompanying allergies (take on an empty stomach).
3. Vitamin C - Everyone’s favorite everyday natural anti-histamine.
4. Stinging Nettles – Plant with anti-histamine properties.
5. Food sensitivities - Eliminate common food allergens during allergy season to reduce your total inflammation;  wheat, dairy, corn, soy, citrus, peanuts, tomatoes and potatoes.
6. Netti pot - Cleanse out pollen allergens from your sinus cavity with saline. (how to video posted under my videos – bottom right column of the blog)
7. Fish oil – Powerful anti-inflammatory omega 3 fatty acids.
8. Air purifier – You spend SO much time indoors, and a lot of that sleeping.  At the least get one for the bedroom.  Make sure it has a HEPA filter, a little more expensive but worth it to reduce the amount of allergenic pollen floating around
9. Probiotics - Almost 70% of your immune system resides in your gut.  The correct bacterial balance will help to normalize your immune system and the subsequent immune reaction.
10. Homeopathy – safe, fast relief. Here are the most commonly used remedies and when to use them.  Look for a 6C or 30C dose.

• Allium Cepa – lots of watery discharge from the eyes with burning discharge from the nose.
• Arsenicum album – obstructed nose with burning watery discharge.  Tendency to effect the right side.  
• Euphrasia – extremely irritated eyes, with burning discharge from the eyes.
• Natrum muriaticum – whitish ‘egg white’ discharge, worse in the open air.
• Nux vomica - lots of sneezing and discharge, especially in the morning.
• Pulsatilla – terrible itching and tearing of the eyes, watery discharge which does not burn.

Some great, high quality products to get you started and relieve your symptoms today:

• Thorne Research - Quercenase
• Vital nutrients Aller-C
• Eclectic Institute Freeze dried nettles with quercetin
• Ancient Secrets Nasal cleansing pot
• Carlson Laboratories Fish oil
• HEPA filters
• Seroyal HMF forte probiotcs

Simple tips you can do everyday:

• Change into fresh cloths when you come inside.  Pollen tends to stick to your clothing.
• Eat whole fruits high in Vitamin C:  Guavas, currants, orange, lemon, grapefruit, peaches, kiwi, papaya, strawberries.
• Vacuum everyday, eliminate floor rugs and throws during this time.
• Keep windows closed.
• Change sheets frequently.
• Drink plenty of water.

For a long term holistic solution:

• Move to a desert!
• Find a Naturopathic Doctor
• Find an Acupuncturist

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.