The foolproof immune-enhancing plan that cleanses and purifies your body, while "patching up" holes, gaps, and inefficiencies in your digestive system (and how to do it without wasting $10+ per "meal"
Step 1: Soaking
By soaking grains correctly we can create an environment that starts to counteract anti-nutrients such as lectins and phytic acid.
The four conditions needed for proper soaking are:
2. A Slightly Acidic Medium
--->> A simple and effective way to this:
1. Pour Rice (or grain of choice) into a glass bowl
2. Cover with warm water (warmer than room temperature - 100 degrees or so is ideal)
3. Add 1 teaspoon of acidic medium, per cup of grains.
a. The acid medium can be either vinegar or lemon juice. Homemade whey can be
used too. (I usually just use lemon juice)
4. Store at room temperature or warmer
5. Let it soak overnight (12-24 hours is ideal)
6. When you're ready to cook the grains, just throw out the acidic water, and rinse the
grains in fresh water.
7. Drain and cook immediately, or let it sit for 1-3 days for better health benefits.
8. Enjoy your low anti-nutrient meal!
You'll notice I used rice as my example. This is because of all grains, rice is already low in antinutrients.
Health Tip: Brown rice is the bigger offender here since it has the whole bran/grain intact, thereby hoarding more anti-nutrients. It's not "bad" for you, but requires a little extra prep time for it to be best absorbed. White rice is surprisingly not so bad since it is simply the rice, striped of the bran and all the anti-nutrients that come with it (it is the best, and one of the few "good" refined foods out there. Most Asian cultures, known for their longevity, will agree that white rice)
And a quick section on gluten: Many other grains (besides rice, quinoa, buckwheat, and millet) are problematic because of higher lectin/phytic acid content, or even worse, lots of gluten.
I have noticed tons of issues with gluten, especially with digestion/bloating and skin issues, so I eat them VERY rarely. (Gluten is a protein found in wheat, barley, and rye...three foods I generally avoid like the plague, except for the occasional dark, fermented whole rye bread.)
The problem is well-documented in recent research, with gluten sensitivities causing a host of chronic illnesses, even for people who do not have celiac disease (gluten intolerance).
Gluten is now thought to be a major culprit in:
- Weight retention and Fat Gain
- Joint pain and Osteoporosis
- Dementia, ADD and other mental function issues
- Chronic Fatigue
These conditions are in addition to the nausea, constipation, bloating and abdominal pain that is known to be a symptom of gluten sensitivity.
For this reason, I recommend that at a bare minimum you cut out gluten for 30 days.
This is easily achieved during the intro "Insulin Reset" phase I recommend for most
overweight/obese types (eating protein, fats, and veggies with low carb intake).
I can just about GUARANTEE you will feel way better on an all-natural, grain-light, gluten-free diet.
And for the times when you choose to eat more grain-based foods in the "Primary Fat Loss" and "Leangevity/Maintenance" phases, just stick to the essentials that have been around for thousands of years.
*Think about it this way.*
Would you choose bread or rice?
Option #1: Whole Wheat Bread (upwards of 20 ingredients; full of sugar, industrialized fats, etc; made in a factory full of chemicals and toxins)
Option #2: Rice (1 ingredient; ZERO chemicals or pesticides when buying imported varieties; made in natural rice paddies)
I'll choose rice any day.
Also, please beware of "healthy foods" such as oats and sprouted breads. Oats are likely to have some gluten in them, and the packaged versions are loaded with sugar.
As for sprouted breads (Ezekiel is a popular brand), they're OK but many still are wheat-based, and gluten-rich. While the sprouting does reduce some anti-nutrients, isn't always enough.
Choose this over regular bread any day, but try to keep intake to a minimum in the grand scheme of things (1-2 slices a day, max. But preferably 1-2 slices or less every 3 days).
Putting breads aside, sprouting is great option for beans, seeds, and other legumes.
Step 2: Sprouting
The process here can be more time consuming than just soaking, but is incredibly useful for better digestion, increased availability of vitamins and minerals, increased protein content, and decreased carb/starch content.
1. Soak beans overnight in water (about 8-12 hours)
2. Drain beans. Then rinse and drain again (tilt the container upside down so the draining can occur more efficiently)
3. Cover the bowl or container you're using, with a cheesecloth of muslin. Secure this with a rubber band/elastic band.
4. You'll see sprouts appear soon.
5. Continue to rinse and drain the beans twice a day for 3 days or so. (5 days max). You can rinse/drain through the cloth.
6. Once they've fully sprouted (no more than . inch), let them finish draining and store in
the fridge or get cooking!
This process works great for beans, nuts, and other seeds (quinoa, amaranth, etc.).
Which brings us to the last similarity among traditional cultures: the consumption of lactofermented foods.
This is HUGE.
Step 3: Fermentation
Fermentation of fruits, vegetables, grains, and other foods allowed these cultures to store food for months on end. This was especially useful during cold, hard winters, or other times when important foods would be out of season.
Additionally, the fermentation process helped to remove the vast MAJORITY of anti-nutrients in grains and legumes.
Soaking and sprouting are steps in the right direction, but for *full wellness* benefits, fermentation does the trick.
The process also creates a surrounding atmosphere that is flowing with beneficial bacteria, which is VITAL for our intestinal health.
Once it enters our system, it can help kill off bad, poisonous bacteria, while promoting the growth of more healthy bacteria.
This is in addition to the fact that properly fermented foods can:
- Remove almost all anti-nutrients in grains, seeds, and legumes.
- Improve digestion and gastrointestinal Issues
- Draw out vital nutrients, minerals, and good enzymes
- Vitamins B, C and K2 are especially enhanced through fermentation
- Reduce chronic inflammation
- Boost the immune system
Some well-known fermented foods that we know and love these days have been around for hundreds of thousands of years:
- Pickles (fermented cucumbers)
- Sauerkraut (fermented cabbage)
- Kimchi (fermented, spiced cabbage)
- Kefir, Yogurt, and other Cultured Milk Products
- Kombucha (tea)
- Alcohol (Beer, Wine, Brandy, etc.)
o Please practice moderation. No more than 1 drink per day, if you must.
There is one problem to keep in mind, though.
If you buy these foods in their packaged, store-bought versions, you're in for trouble.
The vast majority of fermented foods these days are tainted, due to cheap chemicals used in the fermentation process (especially with sauerkraut, kimchi, and pickled foods).
Additionally, manufacturers are quick to add in sugar or other harmful ingredients to fermented foods like yogurt and sourdough bread.
To make matters worse, most of the fermented foods purchase these days are sold in
cans or plastic containers.
It is a BIG mistake to eat these foods, since plastic can leech out into the food. In fermented foods that are stored in cans, up to 90% of the vitamin C content is destroyed. The canning process also damages many heat-sensitive food enzymes.
---> In other words, you want to avoid commercially prepared and/or canned versions of
fermented foods, at all costs.
Rather, you can ferment foods yourself! So many possibilities!
The process is actually quite simple (though it takes some practice to get it right, without
spoiling the food).
I'll start you off with a simple recipe:
(Note: This recipe is from the outstanding book, Nourishing Traditions, by Sally Fallon)
- 4-5 pickling cucumbers or 15-20 gherkins
- 1 tablespoon mustard seeds
- 2 tablespoons fresh dill, snipped
- 1 tablespoon sea salt
- 4 tablespoons homemade whey (if not available, use an additional 1 tablespoon salt)
- 1 cup filtered water
1. Wash cucumbers well and place in a quart-sized wide mouth jar.
2. Combine remaining ingredients and pour over cucumbers, adding more water if
necessary to cover the cucumbers. The top of the liquid should be at least 1 inch below
the top of the jar.
3. Cover tightly and keep and keep at room temperature for about 3 days before transferring to cold storage.
Lacto-fermentation is an anaerobic process (without oxygen), so make sure the container you use is airtight (quart-sized mason jars are great for this).
If oxygen gets in during the fermentation process, the final product will be ruined.
Today you've learned 3 of the most important things traditional cultures did to prepare and preserve their foods....soaking, sprouting, and fermenting.
These "smarty-pants" cultures intuitively (or through massive trial/error) knew how to enhance digestibility, remove anti-nutrients, boost the immune system, and improve gut health and inflammation....all with a few simple tweaks to food.
Use this tips in your kitchen today, and you just might be surprised with how great you start feeling!
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.
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