MTHFR

The MTHFR gene encodes the enzyme MTHFR which plays several key roles in the human body’s processes. Firstly, the MTHFR enzyme adds a methyl group to folic acid converting it to its active form, methyl-folate, which the body can then use efficiently. For people with this mutation, eating folate (Vitamin B9) rich foods such as avocado, almonds, sunflower seeds, asparagus and artichokes is recommended. However, in order for the folate to be used optimally in one’s body, one needs vitamin B12 which is found in grass-fed meats, organ-meats, fish, eggs and cheeses (preferably, organic and grass-fed). In this way, taking a folic acid supplement, artificial form of folate, is not beneficial, but rather incorporating dark-leafy greens on a daily basis as they consist of methylated forms of folate  Methylation is involved in regulating the body’s immune system, inflammation, toxins/heavy metals, liver function,  DNA cell regeneration and repair and consequently people with the MTHFR gene mutation are susceptible to a number of diseases. MTHFR also plays a role in the body’s detoxification of toxins, and often, people with this gene mutation have a harder time eliminating toxins from their body, and therefore should especially stay away from toxins whether in food, beauty, or cleaning products (we like Meyers). One should steer clear of chemicals and plastics and help the body detox whether through exercise, detox baths, dry-brushing and sauna-use. As Cameron Diaz says one should sweat like a “fire hydrant” daily to let out the toxins one’s body is holding internally. Even after a few days of applying these new techniques, one should have clearer skin and feel energized. Happy rejuvenation!

http://mthfrliving.com/food-and-recipes/ingredients/good-foods-mthfr-what-to-eat/http://mthfrliving.com/health-tips/things-to-avoid-mthfr/https://wellnessmama.com/27148/mthfr-mutation/https://metabolichealing.com/what-is-mthfr-why-is-it-significant-for-your-health/https://www.mommypotamus.com/mthfr-mutation/https://blog.bulletproof.com/the-mthfr-gene-mutation-and-how-to-rewire-your-genetics/

Fermented Vegetables

 

 

 

 

 

 

 

 

 

Fermented vegetables, such as sauerkraut, kimchee or pickles, are loaded with good-for-you bacteria and should definitely be included in one’s diet for a number of reasons. As the vegetables ferment, they become probiotic and retain their nutrients. In the lactofermentation, lactic acid is created as the bacteria feeds on the vegetables’ starches and sugars. Fermented vegetables aid in digestion by balancing stomach acid and gut bacteria. More specifically, they help the body produce acetylcholine, an organic chemical, which supports the transmission of nerve impulses.  The good bacteria in fermented vegetables can kill some of the bad, and unlike typical carbohydrates, fermented vegetables are easy on the pancreas as they have already been “pre-digested” or broken-down. In this way, fermented veggies help one stay regular and are especially beneficial for diabetics or those intolerant to sugar. When the gut flora is healthy, the body is healthy and can absorb vitamins and nutrients more easily. So, the question is: How can I incorporate fermented vegetables in my diet? Try adding them to salad, kelp noodles, stir-fry or spiced-meat for more punch and flavor. We love tuna salad with dill and sauerkraut, so make sure to check out that recipe on our website.

By Audrey and Caroline

https://wellnessmama.com/2245/fermented-food-benefits/

https://www.drdavidwilliams.com/gut-health-and-the-benefits-of-traditional-fermented-foods    

10 Healthiest Fermented Foods & Vegetables

Go(a)t Milk?

Yes, we love the tangy, grassy taste of goat cheeses, but it’s not only the taste that we love. Compared to cow’s dairy, eating goat’s dairy is more beneficial.

Goat’s milk has smaller fat globules which result in a smaller and softer curd, something that digestive enzymes can break down easily and efficiently. The larger fat globules and agglutinins, fat globule clusters, in cow’s milk cause gut irritation, inflammation and mucous buildup. Goat’s milk has higher levels of short- and medium-chain fatty acids, which are also easy to digest. They provide a quick source of energy and are immune-enhancing. They have even been used to inhibit candida infections.

Moreover, many people who are allergic to cow’s dairy, having a physical reaction to one or more of its proteins such as alpha S1-casein, can tolerate goat’s dairy. Alpha S1-Casein is a major contributor to allergy, and its structure is similar to gluten, a grain which damages the gut and intestinal lining. Fortunately, goat’s dairy only has trace amounts of this protein and higher amounts of B-casein and alpha-S2 casein. Cow’s dairy also contains B-lactoglobin, a protein which is not found in human milk. For this reason, many people, as babies and young children, develop allergies to cow’s milk, a milk very different from that of humans. On the other hand, the structure and chemical makeup of goat’s milk is more similar to human milk. Some people have low levels of lactase, an enzyme responsible for the digestion of lactose, the sugar in milk, and as a result, they are “lactose intolerant.” Nonetheless, many people who suffer from lactose intolerance can tolerate goat’s dairy as it contains less lactose.

In addition, goat’s milk is very nutritious and has been traditionally used to treat ulcers, nerve damage and malnourishment.  Compared to cow’s milk, goat’s milk has a higher concentration of calcium, magnesium, phosphorus, B vitamins, and linoleic and arachidonic acids, essential fatty acids. More specifically, one cup of goat milk has about 35% of one’s daily calcium needs. Though goat’s milk has less fat and fewer calories than cow’s milk, it was found that over a 5-month period, children who drank goat’s milk were taller and healthier; they had higher skeletal mineralization and blood serum contents of vitamin A, calcium, thiamin, niacin, hemoglobin and riboflavin.

Unfortunately, cow’s milks is often filled with artificially added hormones, such as bovine somatotropin, which irregularly and unnaturally increase milk production. Milk from cows treated with rBGH have high levels of IGF-1 which, according to the American Cancer society, contributes to tumor and cancer development. Unlike cow’s milk, goat’s milk is naturally homogenized, and the fat molecules don’t need to be equally distributed. As cow’s milk is homogenized, fat cells break and release xanthine oxidase, a harmful free radical which causes DNA mutations.

Lastly, goats are environmentally friendly and require less land and food than cows as about 6 goats need as much space as 2 cows.

We hope this was helpful! We encourage you to try some goat cheeses, probiotic goat kefir, and sheep and goat yogurt. Also, enjoy some of our tasty recipes made with these ingredients.

All the best,

Audrey and Caroline

References:

http://www.jstor.org/stable/41763443?Search=yes&resultItemClick=true&searchText=cows&searchText=dairy&searchText=allergy&searchUri=%2Faction%2FdoBasicSearch%3FQuery%3Dcows%2Bdairy%2Ballergy%26amp%3Bacc%3Don%26amp%3Bwc%3Don%26amp%3Bfc%3Doff%26amp%3Bgroup%3Dnone&seq=1#page_scan_tab_contents

https://healthiertalk.com/11-reasons-why-goat-milk-better-cow-milk-4709/

http://www.crohns.net/miva/education/aboutgoatsmilk.shtml

http://www.globalhealingcenter.com/natural-health/goat-milk-benefits/

http://www.culturesforhealth.com/difference-cow-goat-milk

http://naturalsociety.com/goat-milk-vs-cow-milk-battle-nutrition/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951635/

http://www.dgc.co.nz/about.html

 

 

 

Sweet Matcha Japanese Truffles

green balls 2

 

 

 

 

The recipes makes about 10 mini truffles. These truffles can be both used as an antioxidant-rich dessert or an energizing and metabolism-boosting snack.

 

Ingredients: ◾½ cup of creamy raw almond butter ◾2-3 tsp of matcha green tea powder ◾4-5 tsp raw honey ◾6 tablespoons almond meal

Procedure: 1.With a spatula, mix ½ cup of creamy raw almond butter, 2-3 tsp of matcha green tea powder and 4-5 tsp raw honey. 2.Mix in 6 tablespoons almond meal. 3.Form into mini balls, refrigerate and serve.

Aztec Guacamole

 

audrey guac

 

 

 

 

 

Ingredients:

  • 3 avocadoes mashed (combination of smooth and chunky)
  • lime juice from one lime
  • 1/2-1 tsp sea salt
  • 1/2-1 tsp red pepper flakes
  • 1/2 tsp lime zest
  • pinch-1/2 tsp cinnamon
  • 1/2-1 tsp ground black pepper
  • 1/4 cup extra virgin olive oil
  • handful of chopped cilantro (optional)
  • 1 tablespoon minced garlic
  • 1 tablespoon minced chives
  • 1/2 medium sweet onion minced

Procedure:

  1. Mix all the ingredients together and enjoy.

Savory Crispy Kale

 

savory crsipy kale

Ingredients:

  • 1 10oz bag of chopped kale (We like Trader Joe’s.)
  • 1/4-1/3 cup Olive Oil
  • 3 tablespoons apple cider vinegar
  • 1/2-1 tsp sea salt
  • 1/2-1 tsp ground black pepper
  • 1/2-1 tsp turmeric
  • 1/2-1 tsp red pepper flakes
  • 1/2-1 tsp mustard powder
Procedure:
  1. In a bowl, mix all the ingredients together.
  2. Preheat the oven to 375 degrees F.
  3. Place the coated kale on a baking sheet.
  4. Bake for about 15-30 minutes or until the kale gets crispy and darker in color.
  5. Serve.

 

Sloppy Sticky Peach Muffins

Ingredients (make about 6-8 muffins) :

  • 1 peach mashed
  • pinch of baking soda
  • 2 tablespoons raw honey
  • 1/8 cup coconut oil
  • 3 medium organic eggs beaten (Organic eggs are smaller than non-organic eggs.)
  • 1/4 cup coconut flour
  • cinnamon to taste

sloppy and sticky peach muffins

 

 

 

 

 

Procedure:

  1. Preheat the oven to 350 degrees F.
  2. In a bowl, mix all the ingredients thoroughly.
  3. Grease a cupcake pan.
  4. Pour the mixture in the cupcake pan and bake for about 30 minutes.
  5. Let the muffins and pan cool.
  6. Then remove the muffins and place them on a plate in the fridge (As they chill, they get stickier and sweeter and hole better).
  7. Enjoy.

Green Tea Frosting

green tea frosting and peach cake

 

 

 

 

 

Ingredients:

  • 1 tablespoon raw almond butter
  • 1 tablespoon coconut butter
  • 1 tablespoon maple syrup
  • 1 tsp matcha green tea powder

Procedure:

  1. In a mixing bowl, mix all the ingredients together.
  2. Spread the frosting over cupcakes, cookies or use in between cake layers.
  3. Put your frosted desserts in the fridge as the frosting hardens and thickens.

 

Marzipan Truffles

marzipan truffles

 

 

 

 

 

Ingredients:

  • 1 cup almond meal
  • 1/2 cup maple syrup
  • 2 tsp almond extract
  • 1/2 cup coconut flakes
  • 3-4 tablespoons coconut butter
  • 1 tsp vanilla extract (optional)
  • 1 tsp cinnamon (optional)
  • handful of cacao nibs (optional)
  • cacao powder (optional)
Procedure:
  1. Mix all the ingredients together in a mixing bowl.
  2. Form the dough into balls.
  3. Optional: Roll the dough into balls.
  4. Refrigerate the balls for a softer truffle or freeze and then, thaw before serving.