Nuts & Grains 101

nutsAll nuts, seeds and grains contain phytic acid, which binds with minerals like calcium, magnesium, iron.This prevents them from being absorbed by our bodies. That is why many people have digestive difficulties when eating these types of foods. Many of you have heard me talk about soaking your grains to neutralize these phytic acids so that you can get the most health benefits and assimilation.

Nuts contain smaller amounts of phytic acid than grains do. Their real issue for us is having high amounts of enzyme inhibitors.These enzymes are useful to seeds and nuts because it prevents them from sprouting prematurely. But they can really strain your digestive system. Soaking your nuts in water will neutralize these enzyme inhibitors, and also help encourage the production of beneficial enzymes. These enzymes, in turn, increase many vitamins, especially B vitamins. It also makes these nuts much easier to digest and the nutrients more easily absorbed.

Basic Recipes

Soaked Breakfast Oatmeal or Steel Cut Oats

Serves 4

• 1 cup oats, rolled or cracked

• Cover with filtered water

• 1-2 T. Whey, yogurt, lemon juice, or raw apple cider vinegar (this is the acid needed to release the phytic acid in the grain).

Leave on counter overnight and cook up as usual in the morning. Note: The soaking reduces the cooking time.

Serve with plenty of butter and cream, whose fat-soluble activators provide the needed catalysts for mineral absorption. You can add all kinds of “goodies” to the oatmeal like blueberries, raisins, currants, apples, coconut flakes, nuts, flax seeds, etc.

Another variation is to add some grated ginger to the oatmeal before cooking it. You can even add some coconut oil or coconut concentrate to the oatmeal for added nutrition.

This same soaking technique applies to other grains such as wheat berries, rye, millet, quinoa and other grains.

Crispy Nuts

• 4 cups raw nuts (almonds, pecans, walnuts, peanuts, hazel nuts, macadamia nuts, etc)

• 1 T. unrefined sea salt

• Filtered water to cover nuts

Mix the nuts with filtered water and salt. Leave in a warm place for at least 7 hours or overnight. Drain in a colander. Dry in a food dehydrator at 150 degrees for 12 to 24 hours, until completely dry and crisp. If you do not have a food dehydrator, place in a warm oven, no more than 150 degrees.

Note: Cashews are the only “raw” nuts that you need to be careful with soaking. They are not truly raw when you buy them and have already undergone two separate heatings. The enzymes have already been destroyed during processing. Cashews contain a toxic oil called cardol between the inner and out shell. This is released by cracking the nuts and roasting them at 350 degrees. They are cracked and roasted once again. This is what we are buying when cashews are sold as “raw”. For this reason, cashews only need to be soaked 6 hours and no longer or they will become slimy and develop a disagreeable taste. They may be dried at 200 to 250 degrees as you will not be trying to preserve the enzymes.


Dietary Fats 101

There still seems to be a lot of confusion surrounding dietary fats. Many people are unsure proper use of oils. This subject can be very complicated and certainly worthy of writing a book on. But, this condensed version of information will highlight the basics in what you need to know in an easy and understandable way.


The Truth About Fats

healthy fatsWe’ve all heard about cholesterol and dietary fats that “clog up your arteries and cause heart disease”. In fact, for decades and decades government “experts” have been telling us to choose a diet that is low in saturated fat and cholesterol. Yet today, why is it that more Americans than ever before in history suffer from obesity and chronic diseases? With all the low fat foods people are eating, we should be seeing thinner people, not more weight gain. Just the opposite is happening.

But lately, you may have noticed that people have started to question some of the bad light shed on certain fats in the past. In particular, coconut oil is one that people have been talking a lot about. The truth is fat is not a villain. Rather, we need to be concerned about the type and quality of fat we eat. The war that was started on coconut oil by the vegetable oil industry in the 1970’s is finally over and coconut oil won.

Why We Need the Right Fats

First, it is important to understand that fat is an essential nutrient the body needs. Fats are fundamental to the cell membrane; the body cannot function without it. Did you know that 60% of your brain is composed of fat? Besides acting as a carrier for the fat soluble vitamins A, D, E & K, they also are critical to hormone and prostaglandin production, reproduction, immunity and vital in healthy nerves and nerve impulses. Fats help regulate body temperature, cushion our internal organs, provide us with stable energy throughout the day and taste good too.

Low fat diets limit the amount of anti-oxidant nutrients we have to protect us from free-radical damage increasing risk of cancer. These same low-fat diets also can create nutrient deficiencies because certain minerals need fat for absorption. For example, in order for calcium to be absorbed, it needs fat. So, don’t forget to add butter to calcium-rich vegetable like broccoli and kale so your body can use it. The same goes for taking calcium supplements or drinking skim milk, if you don’t have fat, forget calcium absorption. Think about how many women who have been on low fat diets suffer from osteoporosis as they age.

About the Types of Fat

In order to understand what fats are healthy to eat, we need to know about the differences among the types of fats in foods. Let’s take a brief look at the types of fats.

1. Saturated Fats

Saturated fats are solid at room temperature. They are mainly found in animal fats such as eggs, cheese, butter and the fat on meat. Some plant sources of saturated fats are tropical oils like coconut and palm.

Also included in this category are trans fats which should be avoided. Trans-fatty acids are liquid vegetable oils that have been chemically processed to become solid at room temperature by adding hydrogen atoms. Trans fats include man-made fats and hydrogenated oils (also known as “modern fats” ie. margarine, deep fried foods, commercial baked goods, etc). These modern, man-made saturated fats are the ones to absolutely eliminate in the diet as they are the culprits of heart disease and other degenerative diseases, not the natural occurring saturated fats like coconut oil and butter. Watch on labels for hydrogenated and partially hydrogenated ingredients as these fats impersonate the good saturated fats, but our body does not have the enzymes to recognize and break these “modern fats” down so they end up accumulating causing plaque and damage the cellular membrane.

The special thing about the natural saturated fats is that they have no double bonds so they are highly heat stable because of their chemical structure. So, when heated, these fats are less likely to go rancid and form dangerous free radicals that are known to cause cancer and heart disease.

2. Unsaturated fats include two types: Monounsaturated and Polyunsaturated.

Monounsaturated fats contain one double bond. Your body can make monounsaturated fats from saturated fats as they are needed. These fats are liquid at room temperature and solid when refrigerated. Sources include olive oil, sesame oil, almonds, cashews, pecans, peanuts, Brazil nuts and avocados. Monounsaturated fats have only one double bond on the carbon atom making them relatively stable, hence they may also may be used in cooking, but be careful not to get the temperature too high to break that bond. That is why it is recommended to only do light sautéing with olive oil, not frying.

Polyunsaturated fats have two or more double bonds on the carbon atom which makes them highly unstable and not suitable for heating because they can easily form free radicals. Polyunsaturated fats stay liquid, even when refrigerated. Never heat these or use these fats in cooking. Examples are fish oils, flax seed oil, chia seed oil, sunflower oil, safflower oil, cottonseed oil, corn oil, walnut oil and soy oil. In addition, the oils themselves are often extracted with high heat making them an unhealthy choice to begin with.

The Balancing Act: Omega -6:3 Ratios

Fats and oils are made up of fatty acids. When we avoid dietary fats, we reduce the number of essential fatty acids we take in too. Essential fatty acids are a type of polyunsaturated fat that is only obtained through diet – our body cannot make them – and they are crucial for our health.

Omega-6 fatty acids (linoleic) and Omega-3 fatty acids (linolenic) are two types of fatty acids that we need in a balanced amount. The ideal ratio is 1:1, but most experts recommend a 5:1 ratio or less. A typical American diet provides ratios 20:1 to 40:1. Omega 6 fatty acids are often found in processed and packaged foods. A proper ration of Omega 6 to Omega 3 fatty acids is the key to optimal health.

What are the wiser choices of fat to achieve this balance? It is well worth our time to choose fats wisely, to learn about different fat sources and know how to incorporate them into our diet in a way that is best for us.

Wise Fat Choices

• Nuts & Seeds (properly soaked, see recipes on this website)

• Avocados

• Grass fed Meats, Dairy, Cheese and Eggs (NOT corn fed meats!)

• Oily Fish – sardines, cod, halibut, haddock, mackerel, salmon (eat only wild caught fish, NOT farmed fish!)

• Extra Virgin Olive Oil/Cold or First Pressed (for salad dressings & gentle heat)

Wise Choices of Fats For Cooking Under High Heat

coconutCoconut Oil

• Palm Oil

• Palm Kernel Oil

• Butter – from grass fed cows

• Old fashioned Lard or Tallow also will not denature with heat. So save that bacon grease!

Cooking with Oils: Critical Information You Need to Know

Cooking at high temperatures can damage oils. Here are recommendations:

For a natural, very high-quality extra virgin olive oil, about 200-250°F range reflects the most likely upper limit for heating without excessive damage. Olive oil will breakdown with high heat cooking.

In other words, this would allow the use of extra virgin olive oil for making sauces, but not for 350°F baking or higher temperature cooking. It is best to add it to your dishes after they have been cooked to enjoy the wonderful flavor and nutritional value of olive oil. Extra virgin olive oil, a monounsaturated fat, is best used as a salad dressing and for light sautéing.

Do not use olive oil when roasting root vegetables, use coconut oil instead. Coconut oil can withstand high temperatures and cooking with it doesn’t denature the health supporting properties of the oil – and it’s not prone to rancidity, like many other more fragile oils. Use it for most cooking and frying.



Q: Is grapeseed oil a good choice?

A: Grapeseed oil contains phenols that raise the smoke point of the oil, making it stable to high heat cooking. However it is very high in omega-6 fatty acids, so I do not recommend it. We need to avoid excess omega-6 fatty acids as much a s possible. In addition, grapeseed oil is industrially processed with hexane and other carcinogenic solvents and traces of those will remain in the oil.

Q: How about hemp oil?

A: Just like Grapeseed oil, hemp seed oil has higher levels of omega-6 fatty acids which we need to avoid. Besides that, hemp seed oil contains cannabanoids that have caused people to flunk their urine tests for drugs.

Q: Does coconut oil cause heart disease?

A: When coconut oil was fed as 7% energy to patients recovering from heart attacks, the patients had greater improvement compared to untreated controls, and no difference compared to patients treated with corn or safflower oils. Populations that consume coconut oil have low rates of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease because of its antiviral and antimicrobial characteristics (Journal of the American Medical Association 1967 202:1119-1123; American Journal of Clinical Nutrition 1981 34:1552).


10 Foods for Radiant Health

1. Blue Ice brand Cod Liver Oil
  • Contains vitamin A & D, Omega 3 Fatty Acids, EPA & DHA.
  • Brands are Important – Blue Ice brand High-Vitamin Fermented Cod Liver Oil contains proper A to D ratios & cofactors needed for proper uptake and usage.
2. Coconut Oil & Coconut Products
  • These are heat stable, so use this when cooking.
  • Select organic brands that are unrefined, unbleached, Non-GMO, and chemical free.
3. Fermented Foods/Live Cultured Foods/Probiotic Foods
  • Fermented foods can be purchased or home made.
  • Eat and drink fermented foods and beverages  throughout the entire day.
4. Free-Range Eggs
  • High in Protein, Omega 3, Vitamin D levels. Add raw yolks to smoothies.
5. Grass-Fed Meats & Dairy
  • These products contain omega 3 fatty acid, CLA, vitamin E.
  • Grassfed meat is also safer because it is free of harmful E. coli.
6. Locally Grown Organic Vegetables & Fruits
  • Best Antioxidant Fruits – Blueberries, Raspberries
  • Key Vegetables – Brassicas (Cabbages, Kale, Broccoli, etc); Alliums (Garlic, Onions, Leeks, etc). Eat seasonally. Preserve when possible by fermenting and freezing for the winter.
  • Do not overlook eating the wild edibles in your backyard and garden (Purselane, Nettle, Dandelion, Lamb’s Quarters, Violet, Garlic Mustard, Calendula, Nasturtium, etc.)
7. Herbs, Spices, Raw Apple Cider Vinegar & Sea Vegetables/Kelp
  • Always use unrefined sea salt (Celitc, Himalayan, etc.)
  • Teas – herbal ones are loaded with nutrients. Make your own from wild plants too.
  • Culinary spices – Ginger Root, Cinnamon, Turmeric, Garlic, etc.
8. Nuts & Seeds
  • Soak all Nuts and Grains to release Phytic Acid. (4 c. Nuts, 1 T. Celtic sea salt, cover with filtered water or Suero Gold by Beyond Organic. Soak overnight or 8 hours. Drain off water. Dehydrate or Bake at 150 degrees 12-24 hours.)
9. Bone broth
  • Simmering leftover bones over low heat for an entire day will create one of the most nutritious and healing foods there is. You can use this broth for soups, stews, or drink it straight. The “skin” that forms on the top is the best part. It contains valuable nutrients, such as sulfur, along with healthful fats, so just stir it back into the broth.
10. Lemon water
  • Lemon alkalizes the body and cleanses the liver.
  • It may be made with hot or cold water, depending on what you like.

Detox 101

Note: This information is for educational purposes only and is not intended to provide medical advice or to take the place of medical advice from your professional healthcare provider. Please consult your qualified healthcare provider for treatment of medical problems.

The basics about detoxing.

There’s just no way around it today, we live in a world filled with toxins in the environment. Many toxins we are exposed to today simply did not exist when some of us were children, or even 25 to 30 years ago. We are constantly being bombarded with pesticides, herbicides and industrial chemicals, even if we eat “clean”, organic and try to avoid many commercial products on the market . Then there’s the toxins that  enter out bodies through water, food, air, and body products. Don’t forget about the chemtrails, dental amalgams, and the compact fluorescent  light bulbs (CFU), and other heavy metals. The truth is chemicals and heavy metal dangers lurk everywhere around us. Over time, these toxins can impact our health and may result in chronic diseases. That is why, now than ever before, we need to take a pro-active approach to detoxifying our body.

In order for a detox plan to be achievable, the program should be easy, effective and safe. We will highlight a few simple and valuable steps you can take to begin your detoxification program.

With so many types of programs out there,  you may be wondering which program is best for you. The best thing to do is to work with a healthcare professional when you begin your detoxification program so you find a good match just for you. Call Connie to set up an appointment for a consultation to help you get started.

If you are anxious to get started today with easy detoxification steps, you may want to simply start with a detox bath, or a few days of cellular cleansing products. Since the liver is the primary detoxifying organ, it is a good idea to build liver health and gently work on cleansing it regularly. One of the most comprehensive and best detox kits available is this 14-day program which addresses detoxification of the liver to give you a jump start. It supports both phase I and phase II detoxification pathways and it is very convenient, safe and gentle.

How Do You Know if You Need to Detox?

Here are some symptoms that can be helped with detoxification programs:

  • Fatigue
  • Digestive Problems
  • Inability to Concentrate
  • Headaches
  • Difficulty Sleeping
  • Tired, even when you get enough sleep
  • Joint Pain
  • Skin Rashes and Blemishes
  • Itchy Skin
  • Constipation
  • Cravings for Sweets and Salt
  • Bad Breath
  • Emotional Ups and Downs
  • Resistance to Weight Loss
  • Irritability
  • Heavy Menstruation
  • Compulsive Behavior
Diseases related to an accumulation of toxins: Cancer, Autism, Alzheimer’s, Parkinson’s, Nerve Disorders, Depression, Learning Disabilities, and Fatigue.


Where Do You Begin?

While a professional program is the best, there are some very simple things you can do to get started on your own. There are three amazing ways to get started: Chorella, Detox Baths, and more. Let’s look at each one of these simple detoxifyers.

CHLORELLA…The Natural Powerful Detoxifyer

Chlorella is a “green food”. It is a micro algae that has an amazing ability to bond to metals, chemicals and some pesticides. Isn’t that remarkable? But wait, it does more than just help your body eliminate heavy metals and toxins, it will not bind to the minerals your body needs to function. So, it is very selective and just selects what needs to go. Not all products on the market are equal. Look for “Broken Cell Wall” ONLY as this is the form that is effective. Also, be sure that the quality is good and it was sourced from clean waters free from contamination and harvested in a non-polluted environment.

Take a look at what chlorella does:
  • Purifies blood and cleanses toxins

    Chlorella Tablets

    Chlorella Tablets

  • Helps with processing more oxygen
  • Promotes optimal blood pressure
  • Supports elimination of molds
  • Neutralizes impure air
  • Promotes growth and repair of tissues
  • Removes toxic metals from body
  • Boosts immune system
  • Helps digest food efficiently
  • Eliminates bad breath & freshens breath
  • Energizes and reinvigorates the body
  • Balances pH in body
  • Normalizes blood sugar


DETOX BATHS…Inexpensive but Effective Detoxification

Detox bathing is one of the most effective ways to remove toxins from your body. Since the skin is our body’s largest organ, why not use it to the fullest. The reason water as hot as can be tolerated is typically used is because this initially draws toxins to the surface of the skin. Then, as the water gradually cools down, the toxins are pulled into the water through osmosis.

Generally speaking, a cleansing bath 2-3 times per week with only one per day maximum works well for most people to keep elimination channels open and gently encourage the detoxification process on a regular basis.

Below are some good detox bath ideas to get you started. The Lamb Shoppe carries all of these products for your convenience.

Baking Soda Bath

Add 4 cups of aluminum free baking soda to your bath water as hot as you can tolerate. Remain in the bath until the water has cooled, a minimum of 30 minutes. Do not rinse after the bath, just towel dry. This bath is beneficial for exposure to irradiated food, swollen glands or lymph, sore throat or soreness of the gums and mouth, and helps digestion.

Epsom Salt Bath

Epsom Salt - Magnesium Sulfate

Epsom Salt – Magnesium Sulfate

Dissolve 2 cups of epsom salts in your bath water. Keep the temperature should be comfortably warm. Soak for 20-30 minutes. Rinse and towel dry. Epsom salt is magnesium sulfate. Magnesium and sulfur are both critical nutrients our body requires, but are poorly absorbed from the food we eat. Soaking in epsom salts allows these minerals to easily absorb through your skin. This bath can be helpful for heart and circulatory health, muscle pain, healthy nerve function, normal blood pressure and eliminates harmful substances from the body. Use espom salt for general health maintenance and to help with sprains and bruises.

Sea Salt and Baking Soda Bath

Add 1 cup of sea salt and 1 cup of baking soda to your bath water as hot as you can stand it. Remain in the bath until the water has cooled, a minimum of 30 minutes. Towel dry. This bath will be very relaxing and so do it just before bedtime. Therapeutic results are for environmental radiation such as airport or dental x-rays.

Apple Cider Vinegar (ACV) Bath

Apple Cider Vinegar

Apple Cider Vinegar

Add 2 cups of raw apple cider vinegar to your bath water as hot as you can tolerate. Remain in the bath until the water has cooled, a minimum of 30 minutes. Towel dry. This bath is a superb general detoxifier. It alleviates muscle aches and pains. It also draws out excess uric acid from the body, plus it reduces body order problems. Use ACV baths for issues such as gout, joint pain, arthritis, bursitis, or tendonitis.


Salt Detox Bath Recipe

  •  1/4 cup Celtic Sea Salt or Himalayan Salt
  • 1/4 cup Epsom Salt
  • 1/4 cup Baking Soda
  • 1/3 cup Apple Cider Vinegar
  • Favorite essential oil, if desired (ie. Lavender, Peppermint, etc.)

Dissolve salt, epsom salt, and baking soda in boiling water in a quart size jar and set aside. Fill tub with warm/hot water and add apple cider vinegar. Pour salt mixture in and add essential oils (if desired). Soak in bath water for at least 30 minutes. Especially helpful for soothing irritated skin, boosting magnesium levels and general detoxing.



Bath Lavendar 1422970Sm5 More Ways to Naturally Help the Body to Detox:

1. Exercise and Movement.

This helps improve circulation and push out toxins. Plus, it relaxes the body and stimulates the release of endorphins.

2. Dry Skin Brushing.

Before showering, brush your skin with a special dry skin brush in circular movements. This helps circulation, breaks down fatty deposits, and gets the lymph system a jump start.

3. Sweat.

Try a sauna or steam room to remove toxins from your body.

4. Hydration.

Drink plenty of good water. It is best these days to filter your water and you can re-mineralize it with ¼ teaspoon of unrefined sea salt per gallon. Water flushes out the toxins. But remember to not drink with meals because excess water while eating dilutes digestive enzymes which, in turn, prevent you from assimilating the necessary nutrients.

5. Get a Massage.

Most types of massage increase blood flow and circulation which help your body to eliminate waste products and fatty deposits.


For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.


Latin Name: Inonotus obliquus

Minnesota grown Chaga is available now at The Lamb Shoppe for Teas and as Tinctures!


The chaga mushroom has been used for centuries as a folk medicine remedy in North European countries and Russia. In laboratory studies, Chaga demonstrates anti-cancer activity as well as anti-inflammatory, antiviral and immune-stimulating properties. Historical records show the use of Chaga since the 16th century as a folk remedy.


Chaga Mushroom

Chaga Mushroom


  • Tea (long brewed as a decoction) It can be drank either hot or cold. Due to it’s natural tannins has a similar flavor to coffee, but lighter.
  •  Chaga can also be made into a tincture (an alcohol extract).


Medicinal Uses:

Here are some specific uses that have been shown with Chaga:

  • Normalizes immune function – it can stimulate or slow it down
  • Neutralized the side effects of pharmaceuticals
  • Carries antioxidant properties
  • Revitalizing & Anti-aging
  • Excellent adaptogen – it helps deal with stresses of modern life including mental, physical, chemical and environmental
  • Anti-inflammatory
  • Antiviral
  • Anti-ulcer, anti-gastritis properties
  • Anticancer Potential – It decreases the side effects and supports standard cancer treatments of chemo-therapy and other aggressive medications. Chaga compensates the devastating effects of radiation and chemotherapy have on the immune system that cause nausea, insomnia, poor appetite and fatigue.
  • Prevents metastasis of cancer
  • Normalizes cholesterol levels
  • Benefits the cardiovascular system
  • Supports healthy blood pressure


There are no side effects or contraindications. But do not use with immune suppressing medicines that contain cyclosporin products used after an organ transplant because the immune modulating effect may neutralize the effects of the drugs taken.

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.


Dandy Blend

Dandy Blend

A Delicious Dandelion Beverage

Dandy Blend is an instant herbal beverage that has a rich, full-bodied taste of coffee that is made with Dandelions. Europeans drank a beverage similar to Dandy Blend for centuries. But in 1988, Dr. Peter Gail, known as the “king of Dandelions” brought Dandy Blend to the market place.

Dandy Blend is a delightful, flavorful beverage made for water extracts of three roasted roots including Dandelion, Chicory and Red Beet and two roasted grains including Barley and Rye. This product is gluten free, uses not sweeteners, no preservatives or artificial flavors or chemicals. It contains no caffeine, acidity or bitterness. Moreover, each cup contains 630 mg of Dandelion/Chicory extract.

If you have been looking for a coffee substitute that is healthy, Dandy Blend may be just the answer. This product is so versatile that you can make it as a tea-like beverage, a rich, full bodied coffee or an espresso-strength type beverage. It can be drank hot or cold.

Dandelion root has a well known history of being a liver tonic, blood purifier, and a diuretic. So take advantage of these amazing health benefits in this great tasting beverage. This product is available at The Lamb Shoppe.


Fermented Foods

raw sauerkraut

raw sauerkraut

What are Fermented Foods?

Fermented foods may likely be one of the planet’s most healthiest food to eat! Also called probiotic foods, these cultured delights are part of every traditional diet around the globe. They are naturally fermented, like yogurt or sauerkraut. The fermentation process causes the production lactic acid bacteria which are good for us. Eating traditional lacto-fermented foods regularly is a key to optimal health. Preserving foods naturally by fermentation maintains freshness while adding flavor, texture and aroma.

 Traditional Fermented Foods

  • Dairy Products: Yogurt, Kefir, Raw Cheeses, Cottage Cheese, Crème Fraiche, Buttermilk
  • Vegetables: Sauerkraut, Pickles, Olives, Kimchi, Salsas, and Fermented Vegetables
  • Fruits: Chutneys, Fruit Preserves, Cider, Vinegars
  • Soybeans: Natto, Tempeh, Miso, Tamari
  • Meats: Sausage, Salami, Bologna, Jerky, Wurst
  • Breads and Grains: Sourdough Bread, Porridge, Sprouted Grains
  • Beverages: Kombucha, Kefir, Kvass, Fermented Sodas, Mead, Wine, Beer

5 Tips for Eating More Live Cultured Foods:

  1. Add yogurt to breakfast cereals
  2. Drink kefir and/or yogurt fruit smoothies
  3. Drink kombucha, ginger sodas & beet kvass
  4. Include pieces of tempeh in stir fry or stews
  5. Enjoy side dishes of fermented fruits and vegetables with each meal

20 Potential Health Benefits of Fermented Foods

  1. Aids in Digestion
  2. Increases Absorption and Bio-availability of Nutrients and Minerals
  3. Synthesizes Nutrients (folic acid, B vitamins, & K2)
  4. Helps with Protein Digestion
  5. Enhances Calcium Metabolism (prevents osteoporosis)
  6. Helps Prevent Skin Problems (acne, eczema, thrush)
  7. Helps Maintain pH Balance
  8. Keeps Pathogenic Bacteria in Check
  9. Prevents and Control Diarrhea
  10. Relieves Constipation
  11. Alleviates Lactose Intolerance
  12. Helps Colitis
  13. Improves/Prevents Irritable Bowel Syndrome & Inflammatory Bowel Disease
  14. Helps Heliobacter pylori Infections (ulcers)
  15. Reduces Intestinal Inflammation
  16. Stimulates Immune System Function
  17. Reduces Allergic Symptoms
  18. Anti-Cancer and Anti-Tumor Effects
  19. Helps Normalize Serum Cholesterol and Triglycerides
  20. Assists Liver Function and Detoxification

How much do you need?

Begin slowly with 1-2 tablespoons per meal. Then build to small amounts (1/2 cup) of high quality live cultured foods and beverages at least 2 to 3 times per day. Preferably eat or drink some probiotic foods with each meal to gain health benefits.  Consider probiotic supplements if you are not getting enough live cultured or fermented foods.


  • Always eat lacto-fermented foods and drinks uncooked to retain enzymes and vitamins.
  • Consider making your own fermented foods at home like yogurt, kefir, sauerkraut, garden vegetables and  pickles. It is easy and nutritious. You can save money and making your own cultured food guarantees quality and will help you eat local year around. These classes will be available at The Lamb Shoppe in the upcoming months. Keep posted for this amazing learning opportunity from Connie Karstens who did her thesis for her master’s degree on this subject.


For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Raw Apple Cider Vinegar

apple cider vinegarApple cider vinegar (ACV) is quite likely one of the best nutritional powerhouses available, bar none. What’s even more, it is affordable, easily accessed, and been proven to be used effectively  throughout history.

Records of is use for its powerful healing qualities go all the way back to 400 BC with Hippocrates, the father of medicine, treating his patients with it. It has been called everything from the miracle health system, nature’s healing elixir, to the poor man’s cure-all.

Numerous books have been written on ACV powerful healing qualities and many pages could be written here. However, just some of its major attributes will be highlighted in this post. Many of these health benefits are due to the fact that apple cider vinegar is fermented from apples and its high malic acid content.

Apple Cider Vinegar Benefit #1 – Toxic Metal Detoxification

Malic acid is valuable for protecting us from toxic metals. It is a chelator. Chelation describes a particular way that ions and molecules bind metal ions. This means that it is able to take toxic metals such as aluminum and lead and turn them into a more benign form so they cannot harm our body. Not only does this protect our cell, but it allows the liver to filter the toxins safely away so they can be eliminated from the body.

Apple Cider Vinegar Benefit #2 – Alkalinity

Apple cider vinegar help us become less acidic, and more alkaline which is another incredible health benefit. The benefits of becoming less acidic are considerable and include reduced risk of developing cancers, arthritis, osteoporosis, heart diseases and many other diseases.

Apple Cider Vinegar Benefit #3 – High Potassium Levels

It has been said that potassium is the mineral of youthfulness. This mineral helps keep the arteries flexible and resilient. It helps fight off harmful bacteria and viruses. It helps to dissolve fat. It helps build skin and muscle tone and does a whole host of other benefits. Unfortunately, most Americans are potassium deficient.

 More Uses for Apple Cider Vinegar:
  • Increased metabolism which helps promote weight loss
  • Bad breath
  • Body odor
  • Skin problems including acne, age spots, warts, skin tags
  • Cellulite reduction
  • Yeast infections
  • Sore throat and laryngitis
  • Stomach problems including constipation and diarrhea
  • May help alleviate symptoms of gout and arthritis
  • May help balance cholesterol
  • Prevents muscle fatigue after exercise
  • Helps strengthen the immune system

Mix 2 teaspoons of raw apple cider vinegar in 16 ounces of filtered water. Drink daily.

Oil Pulling Therapy

Have you ever heard of oil pulling? Sounds a bit vague, maybe even a little odd, but it is one of the simplest and best ways to support and maintain your oral health.

Essentially, oil pulling is swishing around a healthy oil in your mouth for 10 to 15 minutes and then spitting the oil out. I suggest Tropical Traditions coconut oil. The swishing is somewhat similar to what you would do with conventional mouth wash but is far safer and gentler for your mouth and simply more effective.

Oil pulling is a great way to keep your good healthy mouth flora while at the same time eliminating the bad bacteria. Most mouth washes completely disinfect by attempting to remove all the bacteria, causing that burning sensation which can be irritating to your gums and tongue. Bad breath, bleeding gums, cavities, or tooth pain all will find relief by using oil pulling. Many experts also say it pulls out heavy metals like mercury from fillings and other sources.

For a great in-depth read, I would recommend that you read Dr. Bruce Fife’s book called “Oil Pulling”. The Lamb Shoppe has this book available as well as coconut oil to use in this therapy.

Coconut Oil Crowned Queen of Fats

coconutThere was a time when saturated fat was thought to be related to increased heart disease and coconut oil received negative press in this country because of its high level of saturated fat. However, current research has shown that not all saturated fats are alike and that the fatty acids in coconut oil, the medium chain triglycerides, do not raise serum cholesterol or contribute to heart disease, but are actually very healthy.

Traditional diets have included this remarkable food for years.  According to coconut oil expert, Bruce Fife, it has a reputation for being known as “the healthiest dietary oil on earth.” Once again, coconut oil is now being recognized by the medical community as a powerful fighter in immune diseases.

Much research has recently surfaced on the incredible nutritional value of coconut oil.  Most of the fats we consume are made of mostly of long-chain fatty acids, though butter and other animal fats also have small amounts of short and medium-chain fats. A large percentage of the fats in coconut oil are medium chain fatty acids.  These fats are immediately converted to energy in the body because they burn fast and don’t store well, which is why they sold as energy supplements for athletes.

Medium-chain fatty acids can be metabolized without bile or pancreatic enzymes, too, which is why they are used in IV fluids to feed people in hospitals and helpful to those with compromised fat digestion.  As an additional benefit, medium chain fatty acids help speed up metabolism and are recommended on some weight loss diets. Many professional healthcare providers recommend adding a tablespoon or two of coconut oil to your diet daily because it will help stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat, while increasing muscle.

According to Dr. Mary Enig, internationally recognized lipid expert, coconut oil is the best source of lauric acid, a particular kind of medium-chain fatty acid.  The only other foods that contain significant amounts are palm oils and mother’s milk. Lauric acid has anti-fungal, anti-viral, anti-bacterial, anti-parasitic, anti-carcinogenic properties.  Other health promoting benefits of coconut oil may include preventative for osteoporosis, improves digestion, keeps skin soft and smooth, and prevents wrinkles and aging of skin.


  • Use 1 cup to 1 cup ratio when replacing it other oils/butter in recipes with coconut oil
  • Replace it for butter/lard/Crisco/PAM in its solid form for greasing pans, pie crusts, etc.
  • Replace it for various oils in liquid form for baking, cooking, sautéing
  • Use it as a nutritional supplement, just melt and add to smoothies or add to herbal tea