We all know that soda isn’t good for us but giving it up can be hard.

Are there any healthy alternatives to soda?

You betcha! Water kefir, my favorite beverage, reminds me of cream soda with a slight tang. Personally, I prefer water kefir over kombucha. Both of these beverages are so enjoyable that I have continued to brew them while living in our RV where space is tight and everything we brought had to be “worth it”. Water kefir and kombucha made the cut.

I love my water kefir over ice. Beats a chemical laden soda any day!

Tibicos or Water Kefir Grains

What is water kefir?

Water kefir is simply fermented sugar water. Water kefir grains or, tibicos, are a symbiotic collection of bacteria and yeast that feast on sugar in water creating a fermented beverage full of probiotics.

What are the benefits of water kefir?

There are numerous health claims made for water kefir everything from clearer skin to fighting cancer but very little research to back those claims up. The biggest benefit I see is that it gives your gut a healthy dose of beneficial bacteria, enzymes, vitamins, minerals and, like I said, it’s a delicious alternative to soda. Since I started drinking kombucha and water kefir my soda cravings have virtually disappeared.

How do I make water kefir?

I learned to make water kefir from a friend a few years ago. It has always turned out so well that I stuck with her directions.

Water Kefir

4 Cups Filtered or Spring Water *
1/4 Cup of Turbinado Sugar
1/4 Cup of Kefir Grains
1/4 Tsp Organic Unsulphured Molasses (not necessary but the minerals help keep the grains healthy)

*Reverse osmosis or distilled water is not recommended. The water should contain some natural minerals.

Truth be told, I gave up measuring the molasses and now just use a “fork dip” of molasses.

First, dissolve the sugar and molasses in the water in a glass container. (I rarely wait for the sugar to completely dissolve and it turns out fine. Also I use a quart size mason jar and don’t measure out the water.)

Next, add the grains. It’s not necessary to add any of the water kefir. Cover your grains with a cloth secured by a rubberband or a loose plastic lid. If you have a metal lid (like I do) cover it with a napkin, and LOOSELY close the lid. You want the grains to get some air. Let it sit 24-48 hours at room temperature before straining the kefir and repeating the process in a new batch.

I store my water kefir in the fridge in an empty bear bottle. Often I will leave it out on the counter overnight to build up carbonation before putting it in the fridge.

Once I fermented it in the closed beer bottle. Bad idea. When we opened it it sprayed out so hard that it hit the ceiling. I was lucky that the bottle was strong or it might have exploded in my hands. So make sure it can “breathe”.

Water Kefir on the Left & Kombucha on the Right

(photo by Janetha)

Or if I’m brewing more than one mason jar at a time I use large bottles with pressure wire lids. I have no idea what you actually call these sort bottles but you can buy them from Ikea.

Simple dimple.

However if you google around you may end up with a few questions.

Do I need to use a plastic strainer?

Most people will say you do. I didn’t have a plastic strainer and since I’m into minimalism, I didn’t want to go out and buy something else so I used a fine metal strainer I already owned. I should say I don’t let my grains sit in the metal strainer (but I don’t think they would be traumatized if I did). I simply strain the water kefir into a container and dump the grains into a bowl while I’m dissolving my sugar. I’ve been doing this for almost two year now and have never had a problem.

How long do water grains last?

My understanding is that if taken care of they will last indefinitely as they multiply.

How do you “take care” of water kefir grains?

I try to make sure I change the water (start a new batch) every 48 hours. However, sometimes I forget and they ferment too long running out of food. This can damage the grains. At one point, I noticed my grains weren’t multiplying so I strained them and washed them by stirring them (rather vigorously) around in filtered water. Then I put them a quart sized mason jar full of filtered water with 1/4 cup of turbinado sugar and 1/4 tsp of molasses. I let the kefir grains “rest” in the refrigerator for about a week before I rinsed them and started a new batch. Immediately, the grains started multiplying again and making delicious kefir. “Resting” your grains also works when you are going to be gone for an extended about of time. How long it takes your grains to run out of food mostly depends on heat. If it’s hot they will ferment faster and run out of food.

What do you do with extra grains?

Since healthy water kefir grains multiply you will be left with extra grains. I use those grains in smoothies, give them away, and sometimes eat a spoonful plain. I know the thought of it kinda grosses me out too but they don’t really have any taste.

How do I know if my water kefir grains are “working”?

You will see bubbles rising up from the grains and the kefir will have a slightly fermented taste. Try the sugar water mixture before adding the grains by pouring a little into a separate cup (you don’t want any contamination) and then try it again after 24-48 hours and you should taste the difference. It also changes color.

Do you rinse your grains each time?

No, I’m lazy so I rinse them about every other batch.

Nectarine Water Kefir

Can you flavor water kefir?

Yes. After the initial fermentation I sometimes remove the grains and add dried fruit. I’ll let it sit on the counter for an extra night or two. I’ve also heard you can use vanilla extract or lemon but I haven’t tried it.

Where do I buy water kefir grains?

Personally, I have never bought water kefir grains. I got mine from a friend. So my suggestion would be to start on Facebook and ask if any of your friends make water kefir. You never know what your friends might have brewing behind closed doors. I got my first kombucha scoby from someone I had no idea was into health when I posted on Facebook I was looking for one. If that doesn’t work you could always look on Craigslist. Lastly, I’ve seen them for sale on the internet but since I have never bought them online I can’t vouch for any of the website. If anyone has purchased them online feel free to share your source.

Hugs and High Fives,
Jenn

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The post Water Kefir – How to Make the HEALTHY Soda Alternative appeared first on Girl Heroes.

Portion control is hard for me even when I’m eating things like  Simple Mediterranean Chicken let alone pizza parties or potlucks. There is something in me when I eat that says, “This feels good.  So more must feel better.”  I don’t think there is a hard and fast answer to this struggle.  Ultimately it comes down to that elusive slippery little thing called “will-power”.  Reminding myself that food is meant to fuel and nourish my body for my daily activities helps.  Reminding myself how wonderful it feels to be lean helps too.  But food is good and it feels good to eat it so it’s easy to go a little insane with it and “forget” all your good intentions.

Here are some tips I follow to silence the siren, i.e., reduce the cravings that will follow.

1. Eat protein and fat with each meal.  Especially protein.  I find my cravings are worse when I sit down and eat a bowl of chips and salsa than if I had eaten some nachos with chicken.

2. Don’t sit down to a sane meal hungry.   When I do this, WITHOUT FAIL, I will eat 10 times what I’d normally eat.  The more I overeat the more cravings I have the next day.  It’s the mental battle again.  If some taste good more must taste better.

3. Write down your cravings through the week.  This helps me tremendously.  If I want King Hawaiian bread I write it down.  If I want an oversized stuffed burrito I write it down.  I can have those things but not until my scheduled sane meal/day.  This works especially well if you do sane days but it can work for meals too.  Often I find that my sane meals rolls around and I no longer want that Mexican pizza from Taco Bell.

4. Have healthy foods on hand that you really enjoy that feel more like a treat.  I make this dip a lot because it tastes more decadent than it really is.  Granted I would prefer it with crackers but my waist line prefers it with bell peppers.  Funny thing is I’ve learned that I really do like the healthy alternatives.  They (the alternatives) are out there but it takes a little experimenting and research to find things that suit your taste.

5. Gum.  This works for me time and time again.  Sometimes I chew 3 or 4 pieces at a time just to keep my mouth busy.  Seriously.  Usually by the time the flavor runs out the craving is gone or my jaw is so sore that I don’t want anything in my mouth.

6. And finally, sometimes I just have to sit on my hands and chew through my lip.  I’m one of those people who get intense cravings.  Seriously I break out into a sweat and start foaming at the mouth at the thought of eating a pizza with extra cheese. There is this “I want it so I must have it” mentality in our culture, hence, the housing crisis.  (No judgements, believe me, I’m just as guilty as the next person.) There is really nothing wrong with being uncomfortable when it comes to resisting urges and wants including cravings for food.  Sometimes I choose to experience some “discomfort” as I deny my urge to eat a bag of bagels.  I know this is not what most people want to hear but the truth of the matter is there is not an easy fix.  If there was we wouldn’t be facing the health crisis we are facing today in America.

But despite my best effort sometimes I fail.  I have days I just “blow it”.  I go out to eat fully intending to order the seared ahi and unsweetened ice tea but instead order the fish-n-chips with extra tarter sauce and a beer.   One of the things I subscribed to is a NO GUILT policy.   I didn’t say no consquence policy but I don’t allow myself to wallow in guilt.  At least not for long.  It doesn’t do me or anyone around me any good.  If I blow it.  I blow it.   Time to pick up and learn.  If this happens I try to chalk it off as an unplanned sane meal.  Often but not always I will exchange this unplanned sane meal with a planned sane meal. This means that I may be just having chicken and salad at the bbq later in the week instead of the my friend’s amazing potato salad and deviled eggs.  It comes down to choices and goals.  What are your goals and what choices are you going to make to reach those goals???

I’m working on some cool little sane meal charts/planners that may be helpful for those of you who like to see things on paper and check things off.  As soon as I switch the site over to the new name I’ll post them for all to use.

xoxo
j

The post Sane Meals Part III – Silencing the Siren appeared first on Girl Heroes.

I’m not sure who I am today.  Last week, I was motivated, strong, determined, and positive.  This week, I’m on edge, grumpy, and feel like I could toss a truck in the Baskin Robbins window with all this unexplained rage.  Garbage Girl wants to play and I’m trying to keep cool.  It’s hard when I feel like I’m a bottle of Coke whose been tossed in the dryer.  Not only that but I could drown myself (and anyone who crosses my path) in peanut butter.  I keep opening my pantry door and staring for MINUTES  at the jars of tomatoe sauce, artichokes, tuna, green chillies and hoping that a bag of Cheetos will magically appear.  I’ve never loved veggies but today I mock them.  Eat broccoli? (Cackles wildly).

Why?  Why?  Why?  (Hits desk.) Why does this need to be so hard?  People loooove to say “everything in moderation”.  If not you’ll go crazy and eat everything in sight they say.  Whatever.  I could eat everything in moderation (which is relative anyway) and never have lost a pound and then Present Monster Syndrome would hit and I’d still eat everything in sight on top of all the junk I ate the previous 3 weeks in moderation. Hooey.  That’s what I did for years.  This is hormones.  And I’m not sure what to do about them.  I asked my husband if he would just lock me up in a cage and slip me bowls of clean food for a week.  I think we’d both be better off.

Emotionally, some months are worse and this one falls into the “worse” category.

So what do I do?  I keep exercising even though I don’t want to because it does help.  I keep doing my best to eat clean because I feel better.  I eat a lot of pickles and soy sauce instead of Doritos.  Five pounds of water weight is easier to lose than five pounds of Dorito weight.  I try to remember that I’ll feel better in a week.  I readjust my goals.  My goal this week is not to lose a pound but to stay the same.  So what if I’m two pounds heavier come competition day as long as I’ve lost I’ve still won.  Lastly, I seek or give forgiveness and pray that this monster will go back into the closest soon. Someday I’m going to find the key and lock that damn closet door for good.

Hugs and High Fives,
jenn

The post Battling the Monster appeared first on Girl Heroes.

Speaking of PMS, this was my 9 year old son’s conversation with his (pregnant) teacher yesterday.

My son: (looking at teacher’s belly.)  I’m glad I’m not a girl so I don’t have to have a baby.

Teacher: (Not sure what to say.) Yeah. 

My son: Or have that red bleeding every month.  Yuck.

Teacher: (Less sure what to say.) Mmm…yeah.

My son: Or get mean and grumpy to everyone…ummm…what’s that called…oh yeah PS.

I’ve noticed the better I eat the less severe my PMS.  Hopefully this month I’ll be less “mean and grumpy”.

xoxo
j

The post Nourish not Diet appeared first on Girl Heroes.

The crazy train arrived Saturday night while I was teaching “Sunday” school during the nighttime service at church. I had been a little “crave-ish” but not too bad. It was going well until snack time. I passed out the graham crackers and Ritz to kids. Their smiling faces were totally unaware of the battle raging inside me where I was imagining myself with blowtorch setting their crackers ablaze as I cackled in a fit of hysteria.  I sat the crackers down when a little crumb tumbled innocently out onto the counter.  I stood there staring unable to toss it in the trash  for what seemed like 3 minutes.  One little taste won’t hurt. Blackout. I regain conscious and “realize” I’ve eaten over half a pack of Ritz and about 5 sheets of graham crackers. Uh-oh.

Sunday I’m doing pretty good until the evening when I decide to clean up the kitchen.  I spot the peanut butter sitting stoically on the shelf.  I need some “good fats” I tell myself.  A tablespoon won’t hurt my progress.  Uh-huh.  A tablespoon or two won’t but a bowl WILL.  Seriously A BOWL of peanut butter.  Okay it was a small bowl but still a bowl of peanut butter.  Geez.

So I slipped up.  My former self would mentally flog myself.  But instead I choose to forgive myself and do my best to hop back on the wagon.  I made it through yesterday without any slip ups.  I wasn’t happy about eating my tuna and salad but I no longer felt like a lunatic when I saw a bowl of chips.  We even went out to dinner last night and there where chips and salsa on the table, my favorite snack and I didn’t have one. Not one.  And today I woke up feeling like a totally different person.  I’m back in the groove, ready to lose!

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