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Health Basics
Deborah Kraut RN, MOM (Master of Oriental Medicine)
To prepare medically can seem like a daunting task. But if you keep it simple it doesn't have to be
overwhelming. A few supplies and rules of thumb will help keep you well during sparse times.
1. Obtain and keep at least a 3 — 6 month supply of currently used medication on hand. Be
sure to rotate your medications!
2. Hydration
Water is the basis of all life and that includes your body. Your muscles that move your body are 75%
water; your blood that transport nutrients is 82% water; your lungs that provide your oxygen are
90% water; your brain that is the control center of your body is 76% water; even your bones are
25% water. Our health is truly dependent on the quality and quantity of the water we drink. If you
are committed to a healthy lifestyle, make drinking enough natural water a habit in your life. It
won't take long for you to feel the benefit.
Through activities of daily living, the average person loses about 3- 4 liters (about 10-15 cups) of fluid
a day in sweat, urine, exhaled air and bowel movement. What is lost must be replaced by the water/
fluid we drink and the food we eat. We lose approximately 1-2 liters of water just from breathing.
The evaporation of sweat from the skin accounts for 90% of our cooling ability.
Monitor your urine to make sure you are not dehydrated:
A hydrated body produces clear, colorless urine.
A somewhat dehydrated body produces yellow urine.
A severely dehydrated body produces orange or dark-colored urine.
The effects of even mild dehydration include decreased coordination, fatigue, dry skin, decreased
urine output, dry mucous membranes in the mouth and nose, blood pressure changes and
impairment of judgment. Stress, headache, back pain, allergies, asthma, h igh blood pressure and
many degenerative health problems are the result of UCD (Unintentional Chronic Dehydration).
The rule of thumb for good hydration is to drink 1/2 of your body weight in ounces daily. For
example if you weigh 100 pounds you would need 50 ounces of water per day.
Being well hydrated you avoid many problems. When you are sick and are unable to drink you can hydrate
yourself by bathing. The skin is able to absorb enough water to keep you hydrated. Just keep in mind that
one bath may not be enough it all depends on how dehydrated you are.
Avoid drinking sodas and soft drinks to provide your fluid needs. The high sugar content or artificial
sweeteners and artificial flavors in soft drinks are harmful to your health. Tea, coffee, soft drinks
contain water, but the diuretics contained in these caffeinated beverages flush water out of your
body. Don't count on them to replenish fluid loss. It is OK to drink them occasionally, but if you
drink them constantly and don't drink enough pure natural water, then you are severely
compromising your long-term health.
Natural pure water is the best choice. If you are committed to a healthy lifestyle and long-term health,
make water a habit and a priority in your life.
It is very important for you balance your sodium intake with your water consumption. Mix in
1/4 teaspoon of sea salt per every quart of water you drink.
For additional information:
Your Body's Many Cries For Water by F. Batmanghelidj, M.D.
3. Sea Salt (i.e. RealSalt, Mediterranean Sea Salt, Celtic Sea Salt)
For a good quality sea salt you want to look for a salt that is not bleached. A good salt will have
discolored specks which will be the color of the trace minerals in the salt. It may surprise many
people, but in its natural form, salt is not sparkly white or free flowing. Actually, the "table salt"
and many sea salts most people are familiar with have been bleached, refined, and mixed with anticaking agents and iodine. Many so-called "table salts" also contain sugar, in the form of dextrosemeant to cover or disguise an otherwise harsh and bitter flavor. In fact, a quick glance at the
ingredients label on most "table salt" products might surprise you! In addition to sodium chloride,
you'll probably find calcium silicate or sodium silicoaluminate, dextrose, and potassium iodide.
You want to find salt-unrefined and natural-free from any additives or chemicals of any kind.
Sea salt can contain many other elements besides sodium and chloride (table salt), for example
RealSalt contains 50 plus trace minerals, including iodine, that are vital nourishment for the body.
Table salt is actually harder for the body to break down than sea salt. That is why using it doesn't
cause the same issues as table salt. Sea salt can also be used to increase water absorption, a teaspoon
of sea salt in a gallon of water will decrease surface tension and allow the water to absorb more
readily in the body.
"Sodium is crucial for maintaining the health of every cell in the human system. It permeates the fluid
between cells (often called the 'extracellular fluid') and potassium exists mainly on the inside of the
cells (in the 'intracellular fluid')...If either of these minerals is deficient or in excess, cell permeability
becomes compromised and the health of all the cell suffers.
Besides being a component of extracellular fluid that bathes every living cell, sodium is important in
two other 'salty oceans' in the body-our blood and our lymphatic fluid. It is also necessary for the
production of hydrochloric acid, the digestive enzyme secreted by the stomach in order to digest
protein. Along with potassium, sodium is required for the proper functioning of our nerves and the
contraction of our muscles...
With the many crucial roles sodium plays, it's clear that if we had no sodium, we would cease to
exist.
Ann Louise Gittleman, N.D., M.S., Understanding Salt and Sodium, TOTAL HEALTH, Vol. 22, No.
2 at 42
Gittleman also notes that "Reducing sodium too much can be just as harmful as consuming large
amounts of it, too little can cause spasms, poor heart rhythms, sudden death and even increase the risk
of heart attack in hypertensive patients."
4. Sodium Bentonite Clay (i.e. Redmond Clay)
What is it: This special "dirt" began as volcanic ash that fell into the Sundance Sea. What we have
been blessed with is a powdery clay substance that is full of organic minerals and nutrients. I
specifically mention Redmond because it is here in our valley and I believe it is important to use the
local resources Heavenly Father blessed us with. The other option locally would be right here in
Spring City — we were part of the Sundance Sea and I would imagine our soil would contain the
same clay. I just haven't taken the time to look.
Uses:
Internally - Mix 1 teaspoon of dry powder clay in a half glass of water, stir it up, and let it sit 6 to 8
hours. Then drink either the clear liquid off the top, or stir it up and drink all of it. Depending
on your liking, you can drink it in the morning, throughout the day, or in the evening. People
find that the clay water tastes better cold than at room temperature.
Because the clay draws toxins to itself, some conditions may appear worse before they
get better.
Do not leave metal in contact with the wet clay, as it will quickly rust.
Conveniently, have clay available to drink by adding a 1/4 cup of dry powder clay
to a 2-3 quart glass pitcher of water, stir it briskly and put it in the refrigerator. Within a few hours, the
clay will settle to the bottom and most of the water will be clear.
Drink freely, and when the water level gets low just wash out the remaining sediments and start over. The
book, Our Earth, Our Cure, notes that drinking the clear water off the top
gives basically the same results as drinking the clay itself.
Some sources recommend that you drink the clay water once a day. However, drinking it multiple times
a day or as the need arises perfectly acceptable. Listen to your body.
Externally - Prepare clay for external use by mixing it with enough water to make a gel (approximately 2
parts water to 1 part clay) about the consistency of mustard. Use filtered or distilled water when
available, but you can use tap water as well. Once mixed it will never dry out, separate, or go bad as
long as you store it in an air tight container. If it does start to dry out, simply add more water and
stir. The clay gel can be stored in the fridge, the cupboard, or car; heat and cold do not affect it.
There are many different ways of using the clay externally. One of the best ways is to apply it
generously in a 1/2 inch to 3/4 inch layer directly on the skin. An alternative that allows for more
mobility is to apply the gel to a piece of cheese cloth, fold the cloth as if making a burrito', and secure to
the skin with an ace bandage.
After applying there are several options:
 Uncovered: Some people put on the clay and leave it uncovered so that it dries out within
the hour. As it dries, it will draw or pull.
 Covered with Cloth: Covering the clay with a cloth will hold it in place and cause the
clay to dry slower. Doing this enables you to leave the clay on overnight or to walk around the
house without getting wet clay all over the furniture. Wetting the cloth
with water will slow the drying rate and cause more of a cooling sensation.
 Covered with Plastic: Covering the clay Gel with plastic wrap or a plastic bag keeps the
clay from drying out which is important if you are applying to a burn. Even though the clay
doesn't dry out, some people will wash the clay off and replace it once or twice a day. Other
people have left the same pack on a burn for a couple of days until the burn was 'just pink skin'.
One key: Do not let the clay dry on a burn; keep it moist until it is time to wash it off.
Using the Dry clay: People say using it as baby powder causes diaper rash to disappear by the next
diaper change. Some people feel that sprinkling the dry clay on an
open, infected wound causes more of a drawing/healing action than using the gel.
 Clay Baths: Many people in the health food industry feel that the skin is a primary
avenue for detoxificaiton. Putting clay in the bath seems to increase the drawing effect which
helps people detoxify. To use the clay for a clay bath, simply add 1 to 2 cups of clay under the
faucet as you fill the tub of hot water. Soak in it for 30 to 45 minutes.
An alternate technique is do a foot bath. To do this simply put 3 tablespoons of the clay in a pan of
water and soak your feet for 30- 45 minutes.
For additional information:
Earth Cures (formerly published as Our Earth, Our Cure) by Raymond Dextreit
(out of print since 2000)
The Healing Power of Clay by Michel Abehsera
The Clay Cure by Ran Knishinsk
5. Vinegar (Raw Apple Cider with the mother)
Vinegar tonic — 1 tsp. Raw Apple Cider Vinegar
1 tsp. Raw Honey
8 oz. Water
Drink 1 - 2 times daily
(Basic recipe, may be increased.)
Fermenting sweet juice makes vinegar. Natural---that is, undistilled, organic, raw, apple cider vinegar
is often called one of Mother Nature's most perfect foods. Apple cider vinegar should be made from
fresh, organic, crushed apples that are allowed to mature naturally in wooden barrels. Natural app le
cider vinegar, found in health food stores, should be a rich amber color with the "mother" quite
visible as sentiment on the bottom. The strength of vinegar is important. All varieties of vinegar
contain about 4 to 7 percent acetic acid, with 5 percent being the most common amount. Acetic acid
is what gives vinegar its tart and sour taste.
There is nothing beneficial about commercial distilled vinegars except for pickling, cleaning and
disinfection ---they have no health value. They do not contain the enzymes of organic, raw apple
cider vinegar with the mother still intact and viable. Distilled white vinegar and cider vinegar sold
in supermarkets are considered "dead" vinegars because distilling removes the beneficial "mother"
from the vinegar, thereby, destroying the powerful enzymes and life giving minerals such as
potassium, phosphorus, natural organic sodium, magnesium, sulphur, iron, copper, natural organic
fluorine, silicon, trace minerals, pectin and other powerful nutrients. Also destroyed are natu ral
malic and tartaric acids, which are important in fighting body toxins and inhibiting unfriendly
bacteria growth .
Dr. D.C. Jarvis, MD wrote convinced that apple cider vinegar could make any living thing healthier.
He believes, Potassium, which is found in just the right amounts in natural apple cider vinegar "is
so essential to the life of every living thing and that with out it there would be no life. Potassium is
the most important of all minerals that are necessary for good health." Potassium's main function is
to promote cell, tissue and organism growth. It is necessary to replace dead cells and tissue. There
is no better source of potassium than vinegar---particularly natural apple cider vinegar.
He also believes Apple cider vinegar can help fight infection, simply by keeping fluids where they
belong---in body cells, not in bacteria. Bacteria need moisture to thrive. As bacteria multiply, they
will pull necessary fluids from healthy cells in order to flourish, particularly during times of stress
when resistance is low. Stress is a major agent in causing a previously sub -clinical problem to break
into a full-blown illness. If the process goes unchecked illness will occur. In order to defeat bacterial
infections and illness it is important to keep moisture in the cells and prevent germs from depleting
that moisture. According to Dr. Jarvis: "If there is enough potassium in each body cell, it will draw
moisture from the [harmful] bacteria, instead of the bacteria taking moisture from the body cells."
Therefore by providing natural sources of potassium in the diet (fruit, berries, sprouts, edible leaves,
edible roots, etc.) and including apple cider vinegar to that diet the body cells are provided with th e
necessary moisture-attracting potassium. It is interesting to note that many traditional medicines
used to combat bacterial illness also work by depriving bacteria of moisture and thus keeping fluids
inside the cells.
Apple cider vinegar destroys microorganisms, including bacteria, fungi, viruses and others, and
prevents poisons from reaching the rest of the systems of the body. It has been proven to inhibit the
growth of gram-negative bacilli, Pseudomonas, and Candida. The acid nature of vinegar makes th e
digestive tract environment unpleasant for germs and fungus. A naturally acidic digestive tract , with
the correct pH balance, will discourage bacteria and is less likely to grow yeast and fungus. Apple
cider vinegar can assist the natural process of breaking down food in the stomach allowing for easier
absorption of nutrients into the bloodstream.
For additional information:
Folk Medicine by D.C. Jarvis, M.D.
Apple Cider Vinegar by Paul C. Bragg N.D. Ph.D. & Patricia Bragg, N.D., Ph.D.
6. Raw Honey
A Source of Energy
As a carbohydrate, raw honey supplies energy at 64 calories per tablespoon, providing fuel to working
muscles. A limited study at the University of Memphis Exercise and Sports Nutrition Laboratory
found raw honey to be one of the most effective forms of carbohydrate gels to ingest just prior to
exercise. According to Dr. Richard Kreider, the study's lead investigator, "honey appears to be a
carbohydrate source that is relatively mild on its effects upon blood sugar compared to other
carbohydrate sources." Continuing research is examining the effects of raw honey in comparison to
different types of carbohydrate gels prior to weightlifting on the effect on glucose, insulin and markers
of protein breakdown.
Other limited studies performed in Dr. Kreider's lab have shown that raw honey may comprise half of
the secret to post-workout recuperation. Many post-workout products on the market combine a large
amount of carbohydrates with protein. The most common carbohydrate source used is maltodextrin, a
mildly sweet carbohydrate usually derived from corn. Upon comparison of a honey-protein vs. a
maltodextrin-protein shake taken after a vigorous weightlifting workout, the honey-protein combination
fared as well in promoting markers of muscle recuperation. The honey group's blood sugar was
sustained for at least two hours post-workout. "Our data suggest that honey functions well in all of the
aspects associated with post-workout recuperation and energy repletion. In addition, raw honey appears
to stand out as perhaps a better source of carbohydrate to ingest with post-workout protein supplements.
These findings support our previous study presented at the annual Experimental Biology meeting in
April 2000," added Dr. Kreider.
"In addition to promoting muscle recuperation and glycogen [carbohydrates stored in muscle]
restoration, honey-protein combinations also seem well suited to sustain favorable blood sugar
concentrations after training."
Nutrition and Health Facts
Raw honey contains small amounts of a wide array of vitamins, minerals, amino acids and
antioxidants. The vitamins found in honey may include (depending on floral variety) niacin, riboflavin
and pantothenic acid; minerals present include calcium, copper, iron, magnesium, manganese,
phosphorus, potassium and zinc. Just as the color and flavor of honey varies by floral source, so does
the vitamin, mineral, antioxidant and amino acid content.
Antioxidants perform the role of eliminating free radicals, which are reactive compounds in the body.
Free radicals are created through the normal process of metabolism and contribute to many serious
diseases. Researchers at the University of Illinois, led by Nicki J. Engeseth, Ph.D. and May R.
Berenbaum, Ph.D., are studying the antioxidant capacity of common honey varieties.
Roll in Wound Healing
The use of honey as a wound dressing goes back to ancient times and has now been 'rediscovered' by
modern medicine, according to Dr. Peter Molan of the University of Waikato, New Zealand. "It is a
common observation in the many reports in medical journals that numerous benefits result from
using honey to dress wounds," says Dr. Molan. The antibacterial properties of honey may help clear
infection in wounds, and the anti-inflammatory action of honey may reduce pain and may improve
circulation which hastens the healing process. According to Dr. Molan, "Honey stimulates the re growth of tissue involved in healing, making healing faster and reducing scarring.
7. Fermented Vegetables & Dairy (Sauerkraut, Pickled Vegetables, Yogurt)
Written by Sally Fallon and Mary G. Enig, PhD 1999-Jan-01
•
It may seem strange to us that, in earlier times, people knew how to preserve vegetables for long
periods without the use of freezers or canning machines. This was done through the process of lactofermentation. Lactic acid is a natural preservative that inhibits putrefying bacteria. Starches and
sugars in vegetables and fruits are converted into lactic acid by the many species of lacticacidproducing bacteria. These lactobacilli are ubiquitous, present on the surface of all living things and
especially numerous on leaves and roots of plants growing in or near the ground. Man needs only to
learn the techniques for controlling and encouraging their proliferation to put them to his own use,
just as he has learned to put certain yeasts to use in converting the sugars in grape juice to alcohol in
wine.
The ancient Greeks understood that important chemical changes took place during this type of
fermentation. Their name for this change was "alchemy." Like the fermentation of dairy products,
preservation of vegetables and fruits by the process of lacto-fermentation has numerous advantages
beyond those of simple preservation. The proliferation of lactobacilli in fermented vegetables enhances
their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful
enzymes as well as antibiotic and anticarcinogenic substances. Their main by-product, lactic acid, not
only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of
healthy flora throughout the intestine. Other alchemical byproducts include hydrogen peroxide and
small amounts of benzoic acid.
A partial list of lacto-fermented vegetables from around the world is sufficient to prove the universality
of this practice. In Europe the principle lacto-fermented food is sauerkraut. Described in Roman texts,
it was prized for both for its delicious taste as well as its medicinal properties. Cucumbers, beets and
turnips are also traditional foods for lacto-fermentation. Less well known are ancient recipes for
pickled herbs, sorrel leaves and grape leaves. In Russia and Poland one finds pickled green tomatoes,
peppers and lettuces. Lacto-fermented foods form part of Asian cuisines as well. The peoples of Japan,
China and Korea make pickled preparations of cabbage, turnip, eggplant, cucumber, onion, squash and
carrot. Korean kimchi, for example, is a lactofermented condiment of cabbage with other vegetables
and seasonings that is eaten on a daily basis and no Japanese meal is complete without a portion of
pickled vegetable. American tradition includes many types of relishes--corn relish, cucumber relish,
watermelon rind--all of which were no doubt originally lacto-fermented products. The pickling of fruit
is less well known but, nevertheless, found in many traditional cultures. The Japanese prize pickled
umeboshi plums, and the peoples of India traditionally fermented fruit with spices to make chutneys.
Lacto-fermented condiments are easy to make. Fruits and vegetables are first washed and cut up,
mixed with salt and herbs or spices and then pounded briefly to release juices. They are then pressed
into an air tight container. Salt inhibits putrefying bacteria for several days until enough lactic acid is
produced to preserve the vegetables for many months. The amount of salt can be reduced or even
eliminated if whey is added to the pickling solution. Rich in lactic acid and lacticacid-producing
bacteria, whey acts as an inoculant, reducing the time needed for sufficient lactic acid to be produced
to ensure preservation. Use of whey will result in consistently successful pickling; it is essential for
pickling fruits. During the first few days of fermentation, the vegetables are kept at room temperature;
afterwards, they must be placed in a cool, dark place for long-term preservation.
It is important to use the best quality organic vegetables, sea salt and filtered or pure water for lactofermentation. Lactobacilli need plenty of nutrients to do their work; and, if the vegetables are deficient,
the process of fermentation will not proceed. Likewise if your salt or water contains impurities, the
quality of the final product will be jeopardized.
.
Lacto-fermentation is an artisanal craft that does not lend itself to industrialization. Results are not
always predictable. For this reason, when the pickling process became industrialized, many changes
were made that rendered the final product more uniform and more saleable but not
necessarily more nutritious. Chief among these was the use of vinegar for the brine, resulting in a
product that is more acidic and not necessarily beneficial when eaten in large quantities; and of
subjecting the final product to pasteurization, thereby effectively killing all the lactic-acidproducing
bacteria and robbing consumers of their beneficial effect on the digestion.
The lacto-fermented recipes presented in Nourishing Traditions are designed to be made in small
quantities in your own kitchen. They require no special equipment apart from a collection of widemouth, quart-sized mason jars and a wooden pounder or a meat hammer. (For special sauerkraut crocks
that enable you to make large quantities, see Sources in the back of Nourishing Traditions.)
We recommend adding a small amount of homemade whey (recipe on page 87 of Nourishing
Traditions) to each jar of vegetables or fruit to ensure consistently satisfactory results. Whey supplies
lactobacilli and acts as an inoculant. Do not use commercial concentrated whey or dried whey. You
may omit whey and use more salt in the vegetable recipes, but whey is essential in the recipes calling
for fruit.
About one inch of space should be left between the top of your vegetables with their liquid and the top
of the jar, as the vegetables and their juices expand slightly during fermentation.
Be sure to close the jars very tightly. Lacto-fermentation is an anaerobic process and the presence of
oxygen, once fermentation has begun, will ruin the final product.
We have tried to keep these recipes as simple as possible without undue stress on ideal temperatures or
precise durations. In general, a room temperature of about 72 degrees will be sufficient to ensure a
lactic-acid fermentation in about two to four days. More time will be needed if your kitchen is colder
and less if it is very warm. After two to four days at room temperature, the jars should be placed in a
dark, cool spot, ideally one with a temperature of about 40 degrees. In days gone by, crocks of lactofermented vegetables were stored in root cellars or caves. A wine cellar or small refrigerator kept on a
"warm" setting is ideal; failing that, the top shelf of your refrigerator will do. Lacto-fermented fruit
chutneys need about two days at room temperature and should always be stored in a refrigerator.
Lacto-fermented vegetables increase in flavor with time--according to the experts, sauerkraut needs at
least six months to fully mature. But they also can be eaten immediately after the initial fermentation
at room temperature. Lacto-fermented vegetable condiments will keep for many months in cold
storage but lacto-fermented fruits and preserves should be eaten within two months of preparation.
Some lacto-fermented products may get bubbly, particularly the chutneys. This is natural and no cause
for concern. And do not be dismayed if little spots of white foam appear at the top of the pickling
liquid. They are completely harmless and can be lifted off with a spoon. The occasional batch that goes
bad presents no danger--the smell will be so awful that nothing could persuade you to eat it. The sign of
successful lacto-fermentation is that the vegetables and fruits remained preserved over several weeks or
months of cold storage.
Lactic-acid fermented vegetables and fruit chutneys are not meant to be eaten in large quantities but as
condiments. They go beautifully with meats and fish of all sorts, as well as with pulses and
grains. They are easy to prepare, and they confer health benefits that cannot be underestimated.
Scientists and doctors today are mystified by the proliferation of new viruses--not only the deadly AIDS
virus but the whole gamut of human viruses that seem to be associated with everything from chronic
fatigue to cancer and arthritis. They are equally mystified by recent increases in the incidence of
intestinal parasites and pathogenic yeasts, even among those whose sanitary practices are faultless.
Could it be that in abandoning the ancient practice of lacto-fermentation and in our
insistence on a diet in which everything has been pasteurized, we have compromised the health of our
intestinal flora and made ourselves vulnerable to legions of pathogenic microorganisms? If so, the cure
for these diseases will be found not in vaccinations, drugs or antibiotics but in a restored partnership
with the many varieties of lactobacilli, our symbionts of the microscopic world.
Copyright:
From: Nourishing Traditions:
The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by
Sally Fallon with Mary G. Enig, PhD. © 1999. All Rights Reserved.