October 2016

Would You Oil Pull?


Research show that ancient Eqyptians had strong and healthy teeth. They didn’t suffer much from cavities, or any other mouth ailment. Obviously a reason may be because they didn’t consume sugars and processed grains. They did however use chew sticks and they oil pulled.

Oil pulling is a traditional practice in Ayurvedic medicine but is becoming a really popular modern practice specifically for its detoxification properties, removing bacteria, promoting healthy teeth and gums, and even strengthening immunity.

Oil pulling cleanses the oral cavity by literally pulling toxins out of the mouth. Teeth plaque gets out of hand can lead to bad breath, yellow teeth, gum inflammation, gingivitis and cavities. As you oil pull, the bacteria get’s stuck in the oil that will swish out of the mouth.

Other benefits of oil pulling:

  • Helps get rid of tooth decay

  • Kills bad breath

  • Stops bleeding gums

  • Reduces inflammation

  • Prevents heart disease

  • Prevents cavities

  • Whitens teeth

  • Strengthens immunity

  • Improves acne

  • Strengthens acne and jaw

Most people use either sesame or coconut oil to pull with. I prefer using coconut oil because it has antibacterial properties and it’s easier to work with, plus it tastes better.

Here’s how you do it:

  1. Put about 1 tablespoon of coconut oil in your mouth. You can start with less and then increase as you get more used to it.

  2. Swish it around for 10-20 minutes gently or as vigorously as you’d like.

  3. Once you’re done, spit it out in the trash can. Don’t spit it in the sink as it will harden again and can cause the sink to clog. (And remember, it’s toxic bacteria that you don’t want floating back up).

  4. Try really hard not to swallow it since it is crazy gross and toxic.


  • Using a tongue scraper after helps to remove any film of bacteria from your tongue. Wash and keep the tongue scraper in a glass of hydrogen peroxide after each use.

  • Best to oil pull is before breakfast on an empty stomach or an hour after drinking beverages. I typically do it once in the morning but if I were to do it at night, I would oil pull at least two hours after eating, just to be on the good side.

  • Some folks like to add essential oils to flavor their coconut oil, like orange or grapefruit essential oils.

It’s recommended to oil pull at least three times a week. Obviously, the more often you do it the better, but you know how it goes. 


Wellness Wednesday's with Broth Baby


Wellness Wednesday’s at Preserved is a monthly event to inspire a greater connection to your health.  It is a donation-based community gathering of leaders, practitioners, and like-minded people sharing their skill-set relating to health and wellness on the 1st Wednesday of each month from 6-7pm.
As part of the Preserved team and owner of Native Palms Nutrition, I will lead this series; sharing my knowledge, as well as featuring other health educators from our community. Expect demo's, tastings and rich discussions! 

November 2nd, 2016 from 6-7pm at Preserved
The Tradition and Renewal of Bone Broth

Bone broth, once a cornerstone in kitchens across the world, is enjoying a modern reemergence on the heath scene. Learn about how this age-old food item fell out of and back into fashion, and why it's important that it stays in our kitchen's for good. Join Cassandra Gates, holistic nutritionist and owner of Broth Baby, who will be leading this talk. 

She'll cover:

  • A brief history of broth making and modern context
  • Differences between bone broth and culinary stock
  • Tips for making bone broth at home
  • Key nutrients that support healing and immunity
  • Practical and delicious ways to enjoy bone broth

Bring any questions you may have as we sit to discuss this ancient cure-all over a hot cup of Broth Baby's chicken bone broth! 



Kombu is a type of seaweed used in Japan for making soups. Kombu, like other seaweeds contain easily digestible protein, essential fatty acids, vitamins, and minerals. Kombu also contains glutamic acid, which tenderizes beans and grains, making them even easier to digest after they've been SOAKED

Kombu has a nice flavor and enhances the flavor of grains or beans and other foods cooked with it. 

Kombu has great concentration levels of iodine, a mineral that is deficient in most peoples diet. Iodine has antibacterial properties, fights against chronic diarrhea and bacterial overgrowth in the intestines. It also helps your body detox from heavy metals, like chlorine, bromide, and fluoride (all heavy metals that block thyroid function and which contribute to hormonal imbalances- think hair loss, constipation, and sleep issues).

Other properties:

  • Improves brain, muscle, and prostate function.

  • Rich in minerals it provides vitamin C and E, calcium, magnesium, potassium, iron, and iodine

  • These nutrients reduce blood clots, lowers bad cholesterol, and have anti-viral properties.

Simply, add a strip to your stocks, grains, and beans for at least 15 minutes. You can also cut them into tiny pieces and add them  to your pot of steamed veggies to cook together. 

The magic of soaking + sprouting


As we approach the darker days, we may start to turn to denser foods like whole beans, legumes, grains, nuts and seeds. These foods are packed with protein, fiber, vitamins, and minerals. And these foods are great for stews, soups, sides and dips, and snacks. However, many people often complain about how these foods affect their digestion. Most experience gas, bloat, and constipation, especially those who already have IBS or FODMAP sensitivities.

A reason why these foods may cause the gas and bloat is because they contain phytic acids and enzyme inhibitors that may interfere with your body’s ability to absorb the beautiful nutrients that are inside of them.  This is due to phytic acid’s ability to bind to essential minerals such as iron, zinc, calcium, and magnesium in the digestive tract and inhibit their absorption in the body. Annoying, huh? Well luckily, we can work this out through the process of soaking.

SOAKING also makes these foods, which are initially indigestible, into foods that are full of enzymes, vitamins and minerals. The enzymes created by soaking helps you to digest the grain (bean, nut or seed) properly so your body can absorb all the nourishment that it provides. 

Removing this phytic acid layer is quite simple. In doing so, we have better nutrient absorption, increased vitamin B levels, and even neutralizes toxins in the colon and keeping it clean. So if you love these foods but fear eating them because they give you the toot-toots or whichever belly problem, let’s consider soaking them before cooking. Here’s how:

Beans, legumes & grains: Soak individual food in a bowl filled with water for 8 hours. Leave about 3-4 inches of space because the water gets absorbed and the beans get bigger. Add 1 tbsp. of raw apple cider vinegar or the juice of half a lemon. This helps to remove the phytic layer.

Nuts and seeds have varying soaking times anywhere from 4-12 hours. These too, should get 1 tbsp. of ACV or lemon squeeze as well.

After they are done soaking, rinse them a couple of times then cook (if beans or grains). They should cook in a shorter amount of time. Nuts and seeds can be air dried (to be eaten within a couple of days), lightly roasted or dehydrated on a low setting for some crunch. Note: After dehydrating, freeze them to preserve them.

Optional* (but highly recommended) Add a strip of KOMBU ( a type of seaweed) when cooking beans, legumes, or grains. KOMBU makes beans, legumes, and grains even more digestible, plus they leach out an abundance of vitamins and minerals and enhances flavor.

SPROUTING is a delicious and edible way to eat grains and beans in their raw form.  The sprouting process takes additional days after they’ve been soaked.

Step 1 – Soak your grain, nut, bean or seed in water with an added tablespoon of lemon juice or ACV. Make sure the water is double the amount of grain, nut, bean or seed, because it will be absorbed a bit. Leave the bowl or jar on your countertop at room temperature for the specified time. If your grain, nut, bean or seed calls for a longer soaking time, then you’ll need to change the water once or twice. 

Step 2 – Drain the liquid, then rinse and fill back up with fresh water. Drain the liquid slowly at an angle to create a humid environment. Use a muslin cloth to allow the water to drain out while also keeping fruit flies from coming in.  Your goal is to keep the kernels moist until they sprout a bud. They do this by being exposed to light and moisture.

Step 3 – Repeat Step 2 every few hours, or at least twice daily.

Step 4 – In 1-4 days, your sprouted grain, nut, bean or seed should be ready. Refer to the chart for sprouting times.

Step 5 – Eat within 2-3 days. You can put them on salads, sandwiches, in smoothies, soups or accompanied with any dish.

Although soaking and sprouting is a bit time consuming, the nutritional benefits are tremendous. If you have the time and want to try out sprouting, then rad go for it! If sprouting seems like too much of a project for you then save it for later. However, I highly recommend that you soak your grains, beans, nuts, and seeds so that you get full absorption of the vitamins and minerals without getting any stomachaches. 

Tip: Soak your kernels before hittin' the hay or before work, that gives them at least 8 hours of soakage, then all you have to do is put them under the heat or in a dehydrator.




References: http://www.weedemandreap.com/guide-soaking-sprouting-grains/