Kefir 101

When people come to my house to visit I always get the strange look at the bottle of milk sitting on my counter... "um, I think you forgot to put your milk away.. and its looking a little chunky".

Oh, that's just our Kefir...

Your what?

Yup, Kefir. A power house of nutrition.

So, what is it....

Well, it all starts with these little Kefir grains

You put them in your milk (approximate ratio of 1 cup to 1 Tbsp grains) and you leave your milk on the counter for 24-36 hours (we cover it with a coffee filter so that no fly's or dirt get in there)

A side note... we prefer raw milk here in this house. I have lots of reasons why I think raw milk is best but that is for another post.

So while we are working, playing and sleeping the kefir grains are working hard eating up the sugars in your milk creating a powerhouse of probiotics that will help strengthen your immune system and help heal your gut flora (which is related to ALL KINDS of health issues not just digestion problems).

Go ahead and google benefits of Kefir and you will be amazed at all that it can do for you!

(and you think yogurt is good for you... this is SO much better). 

"Sorry, I'm lactose intolerant so I can't do Kefir", you say?

Well, the great news is the kefir eats up the lactose in the milk so lactose intolerant peeps are not bothered by Kefir. crazy, right?

After sitting out on the counter it will look like this:

I know, it looks totally gross.  I promise its not as bad as it looks here.

 We will get to what to do with it next.

So, you take that (above) and strain it out in a fine-ish strainer 

(just small enough holes that the grains don't fall through)

This is your final product. Kind of a liquidy yogurt.

You put the liquid  (the kefir)  in a container and store in the fridge.

The grains you put in a new batch of milk. and repeat.

"ok, that sounds like a lot of work. I'll just buy the kefir at the store." you say.

Well, my friend, save your money because that stuff is loaded with extra sugar and does not have near the amount of probiotics that the homemade stuff has. 

.... and the same goes with yogurt. You can buy it at the store and get some probiotics but you get double the amount in the homemade stuff.

Just to give you an idea. 

Here is an approximate count of colony forming units (that makes the probiotics):

homemade milk kefir 2.6 billion CFU

homemade yogurt 60 million CFU

storebought yogurt 1.1 million CFU

I do believe that probiotics are SO important for everyone's body. ESPECIALLY if you have ANY health issues. So, if you just can't find the time to make your own another option is homemade sauerkraut (or really any fermented veggies). 

I'm still a newbie on fermented veggies so it might be awhile until you see a post on that. I do have some sauerkraut in my fridge that I eat from time to time when I feel daring.. lol... I just don't have any good recipes yet. 

Another option is to go to the Genesis Pure website and under products then supplements you can find an actual supplement with probiotics with 2 billion CFU's - which is pretty close to what you get in kefir. The website is genesispure.com/lanceandmerrie email me if you have trouble finding it (or any other questions). I can get you the wholesale price too. Just message me and I'll get you the scoop.

What do you do with Kefir???

I shared several kefir grains with a few friends. I was pretty detailed on how to care for it but forgot to tell them what to do with it. 

Ooops. They let their kefir die and I take blame.

At our house kefir is a lifesaver when I'm in a pinch.  That is one of the one things I love it the most. 

Its a fast. easy. healthy. QUICK. snack for the kids when they are hungry but I don't have time to make anything (which happens at least one time a day). 

Here is what I do.

Sorry I can't give you measurements because I don't have time to measure things... an essential skill I learned about a year ago. I plan on writing a post about that too because, seriously, for a busy momma measuring things is not a good way to utilize your time.

In a bowl put in some oats. 

Remember oats are really filling so don't go crazy.

then pour your kefir over top.

Just enough to cover your oats. 

Mix it all together so its just a little bit soupy. Think parfait.

you can always add more later. 

If you were really on your game you could soak the oats in the kefir overnight. That helps with your body to digest the oats easier.

Who has time for that or even think that far ahead?? psh.. not this mommy.

Then add some raw honey (or REAL maple syrup or sugar - if you must). 

Don't be skimpy. Kefir without honey is, um, tart. Although I will say that my 18mo daughter can drink just kefir and cinnamon without honey and loves it. Another reason to start them young on this stuff.

then shake some cinnamon in there. 

then I add some frozen blueberries (my kids like them frozen. you can thaw them or use fresh or use a banana or any other fruit you might have on hand)

mix mix mix. 

The best part... taste it...

too tart? add some more honey. or cinnamon. 

The idea is to make it simple. Don't go searching around for ingredients or toss the recipe because your are missing an ingredient. 

Get creative. just throw in there whatever you have to make it quick and yummy (although I will stay its best to skip any liquid ingredients. It just doesn't mix well). 

Lance eats this every day at work because its fast and easy and he loves it. 

Another great use for kefir

With all this diabetes stuff sometimes I get frustrated with all my limitations with my food. 

I can't just eat a Ferris Bar 

So, when I am hungry and don't have time to make anything I will sometimes make a kefir drink.

I just combine Kefir and Cinnamon and I use my hand mixer to stir up the cinnamon. 

(cinnamon surprisingly does not mix up well with a spoon).

Sometimes I get wild and crazy and use the genesis pure energy drink powder or their protein powder (just 1/2 a scoop though, otherwise its too thick for me) and mix it with my kefir. 

More Uses For Kefir

In a pinch, use Kefir instead of milk in your recipes. 

You want some seriously puffy pancakes? 

Use Kefir.

You have a recipe that calls for sour cream but you don't have any?

Use Kefir.

Making a smoothie?

Use Kefir. 

(you might want to add a little more honey in your smoothie, though)

And by the way, take that kefir smoothie and freeze it in popsicle molds. 

Another fast, healthy, filling snack for the kids.

Cosette enjoying her Kefir pop (Violet is still too little)

Best part is.. they think they are getting a treat and instead they are getting probiotics.

Win win!

  

Protein Powder Ice Cream Recipe

The other day Javan's VBS program gave all of the kids a coupon for a free ice cream at Sonic.

This kind of thing has happened before and it is probably the all time hardest scenario that I have to deal with as a diabetic.

Ice cream happens to be my all time FAVORITE sweet treat. Its not just yummy but there is something "social" about ice cream that I miss. I always loved days when we would go out for ice cream as a family or make ice cream floats at home or snuggle on the couch with a bowl of ice cream and some pretzels (GREAT combination, by the way...)

ok, i'm drooling...

Anyway, Lance took Javan to Sonic for his ice cream and sent me this picture

Oh gosh look at all that ice cream deliciousness dripping down his arm

When they came home my husband informed me that he honestly thought my ice cream was way better than Sonic's. He tends to be an honest guy so I believe him but you can decide for yourself.

Now, we have one of these amazing items: 

http://www.amazon.com/Cuisinart-ICE-30BC-Indulgence-2-Quart-Automatic/dp/B0006ONQOC/ref=sr_1_1?ie=UTF8&qid=1372207802&sr=8-1&keywords=ice+cream+maker 

and I tell you... worth EVERY penny.

So, here is the recipe:

1 cup raw WHOLE (key word is whole..that's what makes it smooth and yummy) milk

2 cups heavy cream

1/2 cup sugar

a few shakes of cinnamon

a splash of vanilla (use REAL vanilla not imitation stuff) - the alcohol in the vanilla actually helps it to not freeze too hard.

add ins... you can put anything in there although fruit can make the ice cream more "icey" than "smooth". Our family favorite it cookie dough! I just make up an egg-free cookie dough recipe (there are lots of them, just google it) wrap it in plastic wrap and refrigerate the dough (or freeze it) so its nice and hard and then cut it up into little chunks and throw it in. 

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For almost every recipe in our house there is the daddy and kids recipe (above) and then there is the Merrie's low carb version (below). So, here is my version (you're going to love this!)

1 cup raw WHOLE (key word is whole..that's what makes it smooth and yummy) milk

2 cups heavy cream

1 scoop protein powder

 a few shakes of cinnamon

a splash of vanilla

I really like the protein powders from this company because it is an even combo of whey, pea, and soy proteins and the soy proteins are NON-GMO. They have 2 kinds - one is more of a meal supplement called healthy trim (less carbs so that is what I use). The other is called GPS - pro-arginine which is more for those who use protein for exercise. 

By the way, these protein powders mix up so much better than any others I have tried. For those that use protein powders regularly you know that they often stay chunky no matter how much you stir. 

Not the case with these.... 

This one is a double bonus snack because my homeopath told me I need to get more protein in my diet...

AND I GET THE ADDED PROTEIN IN MY ICE CREAM. 

Can't beat that!!!! 

Reading Labels Made Simple

Reading labels has become an extremely important skill as advertising has become SO incredibly deceiving.

I can go into each of the ingredients that are in the majority of pre-packaged foods and explain how dangerous and unhealthy they are for you but the goal here is to keep it simple. 

Here is the thing. The end goal is to avoid pre-packaged foods altogether. Before all this diabetes stuff happened I didn't know how to make anything that didn't come out of a can or box.

I mean, I didn't even know that people actually made things from "scratch" and why would they its so much WORK.. 

But, I have now learned how completely untrue that is...

And my goal is to share here on this blog how easy it is to whip up a batch of pancakes or quickly make your own soup or topping on your casserole. 

All that said, It's important for you to know that we don't follow all of these guidelines to the "T". It would be incredibly stressful and a lot of work to have the "perfect" diet. Our rule is to eat the best we can at home so when we are out we don't feel guilty about following our rules. (of course, we don't go "out" very often so that rule might not work for you. Just do what is best for your family).

Below are some pointers on what to look for in labels BUT the end goal is to not have to worry about reading labels.  The end goal is for you to know exactly what is in your food because YOU put all of the ingredients in there. You can get there... its not as hard and overwhelming as you think...

Rule number 1 - THE LEAST AMOUNT OF INGREDIENTS AS POSSIBLE - so, you flip the box over and the list takes up the entire side of the box. Just do yourself a favor and put it back on the shelf. Don't even bother translating it all. Unless there are a lot of spices or vegetables in it, if the product has more than five ingredients it most likely isn't good for you. 

2. High Fructose Corn Syrup and Sugars - Most people by now have heard of high fructose corn syrup and know that it isn't all that good for you. But, sugar isn't good for you either and neither is about 50 other names of sugars that are in labels. Google something like "names of sugars in labels" and you can get an idea of what to look for. The real problem is that it is in EVERYTHING... and so much of it.

I love the video  (its kind of long but worth it) "Sugar The Bitter Truth" by Dr. Lustig:  http://www.youtube.com/watch?v=dBnniua6-oM

GOOD SUGARS - There are sugars that are good for you. Honey, pure maple syrup (not high fructose corn syrup with maple syrup flavoring and carmel color), molasses (blackstrap is the best), turbinado sugar (not the best but definitely a good substitute) 

and there are probably others that are not as bad but try to stick to those above 

3. Hydrogenated oils - Just steer clear of them

GOOD OILS - Coconut oil and Olive oil are the best. 

Nutrition Facts:

Watch your saturated fat. Polyunsaturated and monounsaturated fats are usually pretty good.

DO NOT BUY "LOW FAT" ITEMS. IT JUST MEANS IT HAS MORE SUGAR...

Try to keep the carbs low and fiber high. Remember that you can subtract the fiber from your carbs SO if your beans have 20 carbs but 15g of fiber, then you really only have to worry about 5g of carbs - which is great. If your food has 20g carbs and 0 fiber .... then the carb content is a little high.

PLEASE COMMENT WITH ANY QUESTIONS. Reading labels can be so confusing!

Snacking

You know how nutritionists and doctors always tell you to eat 6 meals a day. Three meals plus 3 snacks.

I never got that.

I guess I just wasn't much of a snacker to begin with.... until I started restricting what I ate.

Its funny how ravenous you get for something when you can't have it. So, here is what i have learned .... the more I snack, the less I cheat.

I guess its that whole phenomenon that we call in this house called "Hangry"... you know when you get so hungry you get kind of angry.

And for  me that results in "I don't care how many carbs it has it in, I'm eating it anyway." which turns into "Well, now my blood glucose numbers are already high so who cares." ...and then I eat a cookie.

If there isn't room for hangry eating then I tend to make more rational, thought out decisions about food.

Why is food so emotional??? Seriously. blah.

Some healthy snack ideas:

1. nuts and seeds - almonds are a great super food but pretty much all of them are good.
2. popcorn
3. Hummus- since I don't eat carbs, I dip celery, carrots, or cut up cucumber in my hummus
4. dried fruit - dates are a good choice
5. granola bars - watch this one! I'll have to write a post about reading labels soon but in the meantime... I would avoid the packaged stuff. In our house we call them "Ferris Bars" and I added a quick easy recipe below.
6. cheese - save money and buy a big block of cheese and cut it up into sticks. You can even wrap them individually with plastic wrap if that makes it feel more like the real thing.
7. I love the Healthy Trim Appetite Chews from here . They are a yummy little snack that doesn't affect my blood sugars at all... and the added bonus is that they are supposed to help you burn carbs easier...SWEET!

Whatever it is that you can have readily available to avoid the irrational eating phenomenon... Its worth it to be really intentional about having options for snacks.

In our house, we ALWAYS have Ferris bars on hand.  I usually make 2 big batches at a time, wrap them individually and store them in our Lance cracker container (My husband's name is Lance and he is the one that eats them the most so we thought it was comical.)

Here is the recipe:

7 cups of oats and Rice Krispies (you can use any kind of cereal but watch your labels). I actually double this recipe so I do 7c oats and 7c Rice Krispies..but really whatever ratio that you want works for this recipe

Throw in whatever add ins you want. I don't  like to measure things so its hard to give you an exact amount.... the point is to adapt it to what you like so if you like lots of raisins then put loads of raisins. Here are some other ideas for add ins:

chocolate chips, butterscotch chips...etc..
raisins
chia seeds
goji berries
cinnamon

Just whatever yummy things I have laying around the  house.

In a pan boil 2 cups Honey and 1.5 cups peanut butter and a few spash's of vanilla (I know, I'm so technical - maybe 2 tsp)

Boil is the key word here. It helps the honey harden and hold your bars together.

Mix your honey mixture with your oats mixture.

Line a 9x13 pan with plastic wrap to make it all come up easier, pour it in and refrigerate.

VOILA you have yummy granola bars that you can feel great about giving to your toddler (and for yourself to snack on too!)

An Introduction

Its been 2 years that I have been playing around with the idea of starting a blog about getting healthy. I have learned sooo much over the past couple of years... and I'm still learning

People are often asking me my opinion or advice on how or why I do things the way I do them. Its my favorite topic but all too often I forget the "why" ... I just do it. haha.

I do the research, I make a decision, and that's just what I do. I thought this blog would be great for me to keep all that research I do in one place.... because I know I will forget.

I really don't mind repeating myself when people ask the same questions again and again BUT I am thinking this would be a great place for friends and family to refer to so all that info can soak in.

Soak it in, friends, soak it in ...