First Steps Guide

First StepsHow do I get started with the dietary principles you recommend?

  • Buy a copy of the book Nourishing Traditions to serve as a foundational guide and cookbook.  Read about how the book has had a lasting impact on me and community members in my 10 year anniversary post.
  • Read the booklet Healthy 4 Life which you may download for free.
  • Join your local Weston A. Price Foundation chapter for free! Join the international organization as a member to receive the yearly shopping guide and quarterly Wise Traditions magazine.
  • Join our Facebook group for support.
  • We encourage you to start with a single item from the list below and create changes one step at a time. These are not listed in any particular order.

1. Eliminate all commercially processed soy foods from your household.

See more on the topic discussed on our blog and on Facebook:

2. Replace sugar with natural sweeteners in moderation, such as raw local honey, grade B maple syrup, rapadura and sucanat.

See more on the topic discussed on our blog and on Facebook:

3. Replace fruit juices with lacto-fermented beverages, such as kombucha, traditionally made ginger ale and beet kvass.

See more on the topic discussed on the Weston A Price Foundation’s website and on Facebook:

4. Replace poly-unsaturated vegetable oils and trans fats with traditional fats such as raw and cultured butter, olive oil, sesame seed oil, coconut oil, lard, chicken fat, tallow, etc.

See more on the topic discussed on our blog and on Facebook:

5. Replace industrially produced breakfast cereals with nutrient dense eggs from hens on pasture, bacon, homemade kefir, whole milk yogurt, and soaked oatmeal.

See more on the topic discussed on our blog and on Facebook:

6. Replace pasteurized dairy products with raw and cultured dairy.

In California, the two raw milk dairies are Claravale and Organic Pastures. Beyond California, see raw milk sources listed on the Real Milk website.

See more on the topic discussed on Facebook:

7. Replace processed, convenience foods (boxed, packaged, prepared and canned food items) with fresh, organic, whole foods.

See more on the topic discussed on Facebook:

8. Take your daily dose of high vitamin cod liver oil – with no synthetics added, in addition to high vitamin butter oil. 

See recommended brandsSee more on the topic discussed on Facebook:

How to Take It:

Have you integrated some or all of these recommendations? What was your first step?

Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

4 Comments

Filed under First Steps, Nourishing Our Children

What about prenatal vitamins?

prenatal vitamins

We do not recommend prenatal vitamins.

One of our supporters wrote to me for feedback about this particular prenatal vitamin and I forwarded the question to Sally Fallon Morell, President of the Weston A. Price Foundation. Her response was: “We do not recommend prenatal supplements. For starters, this one is calling carotenes vitamin A (which they are not, and can actually be very dangerous), and contains EPA, which interferes with DHA and AA. Pregnant women should be following our dietary recommendations and taking a good quality high-vitamin cod liver oil. Best, Sally”

Also, regarding vitamins in general: Sally Fallon Morell considers this statement to be “perfect” … “I am very careful with multi-vitamin, mineral and amino acid supplements. With the majority of patients, I don’t give it at all. I just tell them to implement the diet fully. Once the diet is fully implemented, the nutritional deficiencies just go away because the body knows what to do with vitamins, minerals and amino acids when they come as food. When they come as supplements the majority are synthetic. They don’t come with the right kind of co-factors, the right kind of friends holding hands, so the body doesn’t recognize them. And for most of the common supplements on the market today, the absorption rate is very low.” – Natasha Campbell-McBride, MD

These are some of the recommendations made to fortify a prenatal diet from the Weston A. Price Foundation in their article Vitamins for Fetal Development: Conception to Birth:

  • Good maternal nutrition during pregnancy can protect the offspring from diabetes, stroke, heart disease, kidney disease, and memory loss later in life.
  • Special preconception and pregnancy diets emphasizing foods dense in particular nutrients were universal among the traditional groups that Weston Price studied.
  • Modern science has shown that fat-soluble vitamins are necessary for growth and development; the omega-3 fatty acid DHA is necessary for brain development; the need for biotin during pregnancy increases; folate boosts growth and decreases the risk of birth defects; choline causes a lifelong increase in memory and attention; and the amino acid glycine is required for growth.
  • The Weston A. Price Foundation recommends a dose of high-vitamin cod liver oil per day to yield 20,000 IU of vitamin A, 2,000 IU of vitamin D, and 2 grams of omega-3 fatty acids (about 1 3/4 teaspoon per day).
  • Grass-fed animal fats supply vitamins E and K2; palm oil, fresh fruits and vegetables, nuts, and freshly ground grains are also sources of vitamin E; fermented foods are also sources of vitamin K2. Leafy greens supply vitamin K1.
  • Biotin can be obtained from liver and egg yolks. Raw egg whites should be strictly avoided and cooked egg whites should be consumed in moderation. Egg yolks can be added to smoothies and ice cream to boost biotin status.
  • Folate can be obtained from liver, legumes, beets, and greens. Choline can be obtained from grass-fed dairy, egg yolks, liver, meat, cruciferous vegetables, nuts, and legumes. Figure 7 provides examples of how to meet the folate and choline requirements.
  • Muscle meats and eggs should be liberally matched with the above folate-rich foods and with skin, bones, and bone broths to obtain glycine.

Read more Vitamins for Fetal Development: Conception to Birth.

We recommend the books The Nourishing Traditions of Baby & Child Care as well as Beautiful Babies via our Amazon affiliaton.

What was your prenatal diet like?

Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

25 Comments

Filed under Pregnancy

We Can All Scream For Ice Cream

I downloaded this ebook We Can All Scream For Ice Cream and immediately decided to become a referral partner! The ebook is offered for 5.99 and includes ice cream and sorbet recipes, as well as popsicles and other treats. I am so excited about the recipes, which are all made without the top 8 allergens!

minticecream

Here is one from the book, reprinted by permission!

Mint Chip Ice Cream

Ingredients, with some recommendations via our Amazon affiliation

Directions

Pre-freeze your ice cream maker’s insulated container. Or if you do not have an ice cream maker, place a baking dish in the freezer. Make your ‘chips’ by combining the coconut oil and carob powder in a shallow dish, and place it in the freezer for about 20 minutes, or until completely frozen.
In a blender or food processor, combine your coconut milk, peppermint extract, mint leaves, and maple syrup. If you want
a greener looking ice cream, add in the fresh baby spinach. Blend until the leaves are well combined and your mixture is
smooth.
Remove your frozen carob mixture from the freezer, and break up the thin, frozen layer into chips with your hands or a fork.
Add chips to ice cream mixture. If using an ice cream maker: pour mixture into ice cream maker and follow the directions for your machine. Serve when ready.
— or —
If not using an ice cream maker: pour mixture into a baking dish, and place it in the freezer. Freeze for 45 minutes.
Remove the mixture from the freezer and stir it well with a rubber spatula, making sure to break up any hard, frozen sections. You can also use an immersion blender, in your baking dish to do this. Place the mixture back in the freezer.
Every 30–45 minutes, check the ice cream mixture and mix or churn it, until the ice cream is of the desired consistency. This should take about 2 to 3 hours.
Freeze longer for a harder ice cream, or allow to thaw slightly before serving for a softer texture.

Recipes without the top 8 allergens

All the recipes are made without milk, eggs, peanuts, tree nuts, soy, wheat, seeds, artificial flavors, artificial colors, excess fructose and even chocolate. As some of you are aware, we recommend that one avoid chocolate. Note that these recipes don’t even require that we have an ice cream maker!

  • Vanilla Bean Ice Cream
  • Strawberry Ice Cream
  • “Chocolatey” Ice Cream
  • Mint Chip Ice Cream
  • Tangerine Dream Ice Cream
  • Jasmine-Tulsi Ice Cream
  •  One (or Two) Ingredient Banana Ice Cream
  • Piña Colada Sorbet
  • Raspberry Lime Sorbet
  • Lemon Basil Sorbet
  • Berry Rocket Popsicles
  • Palate Cleanser Ginger Popsicles
  • Kiwi Blackberry Popsicles
  • Banana Split
  • Ice Cream Sandwiches
  • Dark Magic Fudgy Brownies
  • Neapolitan Stacks
  • Sea Salted Caramel Bonbons
  • Sparkling Grape Slushie
  • Caramel Sauce
  • Choco-o-shell
  • Coconut Whipped Cream
  • Strawberry Sauce
  • Ice Cream Cones and Waffle Bowls

I highly, highly recommend: We Can All Scream For Ice Cream. At 5.99, I consider it to be a bargain!

What is your favorite flavor of ice cream?

Disclosure

Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

 

44 Comments

Filed under Book Reviews, Nourishing Our Children, Promotions, Recipes

The Adventures of Andrew Price

Adventures of Andrew Price

As a community we don’t have a children’s book … yet.

So I have partnered with Mohammad Naser, a 3D Modeler and Illustrator,  to create The Adventures of Andrew Price.

This book is being created by popular request from community members who hope to have such a book to read to their children, and to have their children read themselves.

Join Andrew Price, the great, great nephew of Dr. Weston A. Price, the dentist, as he delivers a “show and tell” to his classroom. He will recount the travels that his great uncle took to Switzerland, Alaska and Africa. As the narrator, he will teach those who are reading the book about the nutritional principles that support optimal health.

This is a story about an adventurous child teaching children about traditionally prepared, real foods with humor and art.

View a sneak peek and behind the scenes of the book.

We seek your support to complete this book.

This is a community supported book. Our plan is to create the children’s book as a hard copy, an e-book, an audio book, and eventually an animated story. That is why the character and scences have been created as 3D models. Once we receive the financial support we need to complete the book, we will notify our supporters of an estimated timeline.

We are offering all of the Nourishing Our Children’s educational materials at a greatly reduced price to those who support our book in progress!

If you have ever had an interest in our materials – this is the time to order them.

What do you want your children to know as you read them this story or as they read it to themselves?!

Plane-Wordpress

Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

68 Comments

Filed under Book Reviews, Promotions

Resources for Baby’s First Solid Foods

Egg YolkYou may be surprised to read that we don’t recommend rice cereal as baby’s first food!

What, then, if not rice cereal?

We have covered this topic fairly extensively, and so have others in our community in articles and in books.  As such, we will simply link to various resources rather than replicate the information here. We recommend the free online reference Baby’s First Foods Chart created by Annika Rockwell, Certified Nutritionist, for an an overview.

Additional resources are these articles and books:

What was your baby’s first foods?

Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

 

1 Comment

Filed under Babies, Nourishing Our Children

It’s been 10 years since I was introduced to Nourishing Traditions

Glass of fresh milk

The story of my life can be divided into the time before and after I opened the book.

The principles outlined by Sally Fallon Morell and Mary Enig in Nourishing Traditions, which we recommend via our Amazon affiliation, have been deeply transformative for me on every level. Physically, emotionally, mentally and spiritually. Not only has my diet changed fundamentally, but my career path has as well. I am far more emotionally stable, and my spirit has been significantly elevated.

In the following paragraphs, I would like to celebrate all the ways the book Nourishing Traditions has changed my life, and ask that you do the same in the comments!

Dr. Thomas Cowan, MD recommended that I purchase the book during my first office with him just over 10 years ago. I was seeing him due to insomnia, fairly debilitating depression and overall emotional instability. There were days I felt suicidal. When I saw Dr. Cowan, I was already eating organically, and had abandoned the vegetarian and vegan diet of the previous chapters in my life. I was no longer eating a diet comprised of mainly soy imitation foods. I already had eliminated sugar, caffeine and alcohol and wasn’t eating from boxes or cans. I didn’t have a microwave. There were virtually no processed foods in my diet however, I wasn’t aware of the importance of grass-fed animal foods, broth, ferments, organ meats, and raw as opposed to pasteurized diary. I was not aware of the dangers of soy in animal feed, the need to “properly prepare” nuts and grains. I had never had either milk or water kefir … or kombucha. Nourishing Traditions deepened my understanding of healing foods, of what it means to nourish and not merely feed ourselvs. I don’t think it is an exaggeration for me to assert that on many levels the book saved my life, or at the very least dramatically improved the quality of my life.

The principles resonated with me immediately. It all made sense. I started to make broth, which I’d never done in before.  I started to drink Claravale raw milk, which was sold on the selves in San Francisco where I lived for over 20 years until I moved to Portland in August of 2013. I started shopping at the farmers market regularly, and taking farm tours. I started to make my own kombucha and sauerkraut. I made kefir, creme fraiche, beet kvass … mayonaisse. I founded the San Francisco Chapter of the Weston A. Price Foundation not long after I purchased Nourishing Traditions, eager to be a part of a community that had yet to be organized. I even taught Nourishing Traditions foundational cooking classes! A year after I founded the chapter, I founded Nourishing Our Children. I wanted to create educational materials to teach with. I wanted to present these principles to audiences. I wanted to change lives, just as mine had been changed.

My freezer today typically has stored cow tongue, chicken feet and heads, beef bones, chicken and cow liver, mason jars of broth and saved chicken carcasses for future broth. My counter is adorned with a continuous brew kombucha artisanal crock from Kombucha Kamp, one of our referral partners. Next to it is a fermenting crock to make sauerkraut in. Some of my favorite kitchen appliances are a Hamilton Beach crock pot and a Kitchen Aid handheld blender. None of these were in my freezer or in my kitchen before I was introduced to Nourishing Traditions.

I generally know where my food has come from; who produced it. When I shop for animal food, I no longer ask if an item is organic. I ask what the animals have been fed, and how they have lived.

I now see the importance of grass, meaning pasture, not marijuana, in a whole new light. 

Hence the photo choice.

These dietary changes have resulted in dramatically increased and sustained emotional stability. I just simply don’t reach the  emotional lows that were common place 10 years ago. I think the focus on traditional fats and animal foods has grounded me tremendously. As a vegetarian and at times vegan, I was anemic. I have never been anemic in the last 10 years, as is evidenced by a number of lab tests, even when I had prolonged and heavy menstrual bleeding for over a month due to a fibroid that has since been easily removed in a 30 minute office visit. The persistent acne I had on my derriere, back and face had completed cleared up. I receive compliments on my skin regularly. I have the energy I need to sustain my many activities. I feel fairly happy and optimistic as a default setting. Keep in mind that I had been diagnosed with a number of mental health conditions including Major Depression, Recurrent, 296.33 Severe Without Psychotic Features while I vacillated between being a vegetarian and vegan for years.

One of the most important benefits of having opened the book Nourishing Traditions, is how it inspired me to become a community organizer. I now feel like I a part of a tribe, a movement, a community that has embraced me in chapter meetings in several cities I have visited, and in our pages and forums on Facebook. The book paved the way for me to find what I believe is my calling – to lead this cause, to educate on how to nourish our children and ourselves.

I extend my deep appreciation to Sally Fallon Morell and Mary Enig for one of the most influential books I have read in my lifetime. I could easily fill several more paragraphs on how Nourishing Traditions has positively contributed to my life experience, but I really want to hear from you!

A gift of appreciation

I will be giving away 10 Nourishing Traditions books as an expression of my appreciation for the 10 years of improved health and vitality I have experienced, chosen randomly from the comments below on June 21, 2014, the first day of summer. In order to be considered, we ask that comments be at least 5 sentences long so you have an opportunity to really share. Please include how the book has impacted you, or why you’d like to receive it. If you already have the book and are chosen, you may provide an address of where you’d like it to be sent as a gift to someone in your circle, or provide your own address and give it to someone yourself.

[June 22 Update. The 10 randomly chosen commenters have been notified. Thank you so much for your participation!]

How has Nourishing Traditions positively impacted you and yours?

Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

 

164 Comments

Filed under Book Reviews, Nourishing Our Children, Our Cause

Raspberry Gelatina

raspberriesWhy Gelatin?

In their article Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin, The Weston A. Price Foundation explains that “Gelatin is rich in the proline and glycine components that people need, but weak in methionine, histidine and tyrosine and utterly lacking in tryptophan. Accordingly, textbook writers from the 19th century on have rated gelatin a “poor quality protein.” But in spite of its seeming limitations, gelatin was valued for its medicinal benefits for thousands of years and was long considered a panacea for everything from skin and joint disorders to digestive distress to heart ailments.”

Gelatin’s traditional reputation as a health restorer has hinged primarily on its ability to soothe the GI tract. “Gelatin lines the mucous membrane of the intestinal tract and guards against further injurious action on the part of the ingesta,” wrote Erich Cohn of the Medical Polyclinic of the University of Bonn back in 1905.

Here are some benefits of gelatin [1]:

  • Supports and strengthens skin, hair and nail growth
  • Beneficial for joints and can help joint recovery
  • Can help tighten loose skin
  • Can improve digestion and can even heal digestive disorders
  • Rumored to help improve cellulite
  • Great source of dietary collagen
  • Adding gelatin to food is an excellent way to supplement protein without having to fill up on extra food. It should not, however, be your only source of protein since gelatin is not a complete protein. When taken with food, it helps your body better utilize other proteins and nutrients.
  • Gelatin contains 18 amino acids. Many of these amino acids are essential, meaning they can’t be produced by our bodies, and must be taken in as part of our diet.
  • Its specific amino acids can help build muscle.
  • Gelatin is a much better alternative to protein powders, which often contain artificial sweeteners and/or preservatives.
  • Gelatin has a protein sparing effect, helping to take the edge off hunger.

A popular way to include gelatin in our diets is my making gelatin-based desserts. We don’t recommend Jello with it’s added sugar or artificial sweeteners, artificial flavor and food coloring. Instead we recommend buying grass-fed gelatin, which we link to via our Amazon affiliation, made by Great Lakes or Bernard Jenson and making a homemade jello.

This is my favorite, fairly simple recipe provide to me by our community member Angie Needels of MamaKai, an organization we strongly support.

Angie Needels’ Raspberry Gelatina

Ingredients

  • 2 baskets or 1 10oz bag frozen berries, rinsed and stems removed, if needed
  • 1 1/2 cups filtered water (or tea, coconut water, or juice if desired – I often just use water because fruits are already pretty sweet on their own)
  • 1 pinch sea salt
  • 2 tbsp honey or maple syrup. Recommend: Coombs Family FarmsNow Foods  Hidden Springs
  • 1 tbsp lemon juice, freshly squeezed
  • 2 tbsp gelatin such as Great Lakes or Bernard Jenson

Instructions

  1. Heat fruits on low heat in a saucepan for 5-10 minutes on their own to start breaking them down.
  2. Use a wooden spoon to help break them apart as needed.
  3. Whisk in water (or preferred beverage), salt, honey (or preferred sweetener at desired amount) and lemon juice.
  4. Ensure the mixture is simmering but is not boiling for 2-3 minutes to combine and slightly reduce.
  5. Slowly sprinkle in gelatin while continually whisking for additional 2 minutes after it’s all been incorporated.
  6. Remove from heat and pour into preferred mold (I like 1/2 pint wide mouth mason jars … individual serving size and you can lid them separately and take them with you).

Should make 2 pints (rule of thumb is 1 Tbsp per pint of gelatin).

[I like to top it with crème fraiche - Sandrine]

What is your favorite gelatin-based dessert?

References
[1] 12 Uses for Gelatin
[1] Benefits of Gelatin in Your Diet
[1] Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin
[1] Gelatin: A Healthy Protein Powder

 

Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

14 Comments

Filed under Nourishing Our Children, Recipes