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Aging Gracefully

How to improve your gut health

A key focus of mine as a Functional Medicine Health Coach is to support my clients to improve their gut health. We know that 70-80% of our immune system resides in the gut, and I work primarily with clients who are living with autoimmune diseases. It’s an area that fascinates me, so  I was delighted to catch up (in a socially distanced way) with Emma Cronin aka Wild Pickle to talk about all things related to gut health. Emma’s been running her fermenting business since 2015. She’s literally a walking-talking advert for fermenting because she herself looks so healthy!

The first time that you speak to Emma you are immediately struck by both her deep passion for fermenting, and her incredibly wide knowledge. Unlike some people who have spent years immersing themselves in a subject and live deep in the weeds of the technical details, Emma makes it easy for a first-time fermenter to understand the process. I attended two Wild Pickle workshops in 2019 and came away armed with huge amounts of knowledge, and perhaps more importantly the confidence that I wasn’t going to food poison myself!

What led you to first become interested in fermented foods?

My daughter was suffering from gluten and dairy intolerances from her early years. While I was fatigued and suffering from low mood and digestive problems. I started to look at our diet and lifestyle overall to improve our health and I was introduced to sauerkraut, milk kefir and kombucha. I started to work on cooking everything from scratch and eating the kind of food our great grandma ate  (no processed foods). Then I attended a sauerkraut making workshop. When you make everything from scratch, being able to make a fermented tomato ketchup that tasted amazing and lasted 2-3 months for a little one was like hitting the jackpot for me!

Foraged food ready to be fermented
Foraged from the hedgerow, ready to be fermented. Photo: Wild Pickle

What differences have you noticed in your own health since becoming a committed fermenter?

There’s been so many positive changes: social anxiety lessened; mental health improved; skin condition and colour improved; my hair stopped falling out as much as it was; stronger nails; digestive health recovered; hardly any colds in the winter; enhanced immunity and overall better gut health and I really appreciated feeling an increased vitality in everyday life.

What’s your favourite food/drink to make and why?

Kimchi has to be one of my favourite ferments to make. I enjoy the making process of chopping the vegetables, brining them and making the paste. It is therapeutic and I take my time. I love the Korean phrase “Son Mat” meaning the taste of one’s hands, in my case this translates as made by hand with love and awareness. It slows me down. Kimchi ferments in such a short time of 1-3 days. I then leave it for a couple of months in the cold and when it is brought out the depths of the flavours… are totally different from the beginning. They are complex and superb and I love that all the alchemy of the bacteria is working in kimchi to create the pungency and umami flavours that we love. Giving time and patience is worth it.

Fermented foods. Photo: Wild Pickle

If someone is completely new to fermented foods, where do you suggest they start?

I would recommend that with fermented foods you start with something you enjoy, whether it is gherkins, kimchi, sauerkraut or kombucha. In all cases I would recommend trying small amounts and paying attention to how your body reacts. I would then recommend trying a wide variety of live, unpasteurised fermented foods.

I think that the easiest introduction to making fermented foods is sauerkraut. It is simple and does not need much in the form of ingredients or utensils to get going. It’s great as you can control how tangy it gets and what ingredients go into it. It is a powerhouse of goodness for not very much outlay and effort.

That said, sauerkraut is not always everyone’s cup of tea. So sometimes Kombucha, a sweetened fermented tea is a good gateway into fermented foods and maybe try that first. I think that Kombucha was the first fermented food that we tried. Again, we had to get used to drinking it and had it in small quantities to begin with but we loved it!

What plans do you have for the future of Wild Pickle?

Wild Pickle is moving to online workshops. It’s exciting to be able to reach out and share the fermenting fun with many more people than I could reach locally. The workshops are teaching sauerkraut, kimchi, kombucha, milk kefir, condiments, salsas and looking at incorporating more wild foraged foods.

I’m starting with smaller workshops (less than 10 people) in order to give all attendees focused attention. In addition to the workshops I also teach groups of friends who are keen to host a kombucha/sauerkraut making virtual party. Plus, I’m also offering bespoke and tailored one to one sessions which will really explore the flavours that you particularly enjoy.

We have a small commercial test kitchen based on a farm in the heart of Staffordshire countryside. We’re also busy creating a workshop there which will provide additional teaching space, but given the current environment that will be ready in 2021.

Fermentation is an increasingly important part of supporting our gut health and immunity. But let’s not forget the other roles that it fills. It’s a tool to help in minimising waste, it focuses our attention to use what we have available, it helps us to get away from the use of plastic, it preserves seasonal food at its best, and makes it easier to store food without the relying on refrigeration.

Fermentation of food creates such complex and amazing flavours that cannot be achieved by other means. What’s incredible is that you can easily make this at home with no fancy equipment. It’s too exciting and too delicious not to share!

How can people get in touch with you?

I’m on both Facebook https://www.facebook.com/WildPickle/ and Instagram https://www.instagram.com/wild.pickle/ or you can email me at info@wildpickle.co.uk

Gut friendly Paleo Pancakes

These gut friendly paleo pancakes are a great way to start your day! They pack almost 20g of protein per serving, along with good fat, zero added sweeteners and a hefty portion of Vitamin A, D and Selenium (>20% of your RDA).

One serving which is approximately 4 pancakes will give you a little over 5g of fibre. The combination of protein, fat and fibre will keep you full until lunch-time. They’re naturally gluten-free, and don’t feel like you’re eating ‘diet’ food.

If you have 10 minutes in the morning, then you have time to make these.

Serves 2

Ingredients:

100g ground almonds

25g dried, unsweetened coconut

1 tsp gluten free baking powder

0.5 tsp salt

0.5 tsp psyillium husk (optional, makes them a little easier to flip)

2 large eggs

125ml milk or mylk (I like Good Hemp, Creamy Seed Milk)

1T ghee or butter for frying pan

Optional add-ins to mixed batter:

1 tsp cinnamon or 1 tsp vanilla extract or 1 T dried blueberry powder

Method

Mix dry ingredients together. Then mix wet ingredients together. Or, throw caution to the wind and mix all in one bowl. Put frying pan on the stove with ghee on medium heat.

Spoon/pour the mixture into the pan. Leave undisturbed for 3 minutes, then flip and cook for another 2/3 minutes.

Keep first batch warm, while you repeat with remaining batter.

Serve with kefir, almond butter, berries and a sprinkle of flaxseed*.

*I’m currently using Waitrose’s Milled golden flaxseed with maca, cacao and chicory inulin. This is a gut friendly product as it contains prebiotics and insoluble fibre.

When is the right time to go grey?

When I told my friends that I’d decided that it was time to go grey they were surprised and immediately started peppering me with suggestions about how best to cover those pesky grey roots. They’d missed the point. I know about all of the ways to cover that new growth, I was just choosing not to anymore. I wasn’t just deciding not to dye, it was more about the positive step towards embracing my grey hair.

So how did I make up my mind that it was the right time to go grey?

Let’s start with time, my hairdresser is an hour’s drive from where I live, I’d be in the salon for a couple of hours with an hours drive home. That’s half a day gone! Half a day every 6 weeks! Over the course of a year that’s literally a couple of days spent in the hairdresser’s chair. Yes, I could save some of that time by finding a salon closer to me, but I like my current one a lot. Obviously I’m not one of those people who find sitting still for hours with bits of tin foil stuck on my head and a rapidly cooling cappuccino in hand a ‘luxury’.

Next we have the cash element. Colouring isn’t cheap. Last year I decided to save some money by doing a box colour that I bought on special offer. That was a relative bargain at around £5, but was messy, and sadly didn’t cover all of the grey – the box said that it would, so it was probably user error.

Then there’s the health factor. When I was pregnant with my children I was advised not to dye my hair due to the chemicals crossing the placenta. They were all born in the US which doesn’t have the same strict rules as Europe with regards to cosmetics ingredients. As someone who purposefully eats as healthy as possible (organic veg box delivery, local butcher and greengrocer rather than the supermarket), and is fully aware of what’s in my skincare and make-up products. It seemed slightly incongruous to be avoiding parabens and sodium lauryl sulphate in shampoo only to apply who knows what chemicals in the salon.

A slightly trickier issue is the sexist one. No-one even raises a (charcoal) eyebrow when a man lets his salt and pepper start to show, but when a woman does she’s ‘letting herself go’. Somehow choosing not to dye your hair is a subject worthy of public debate. Even my hyper-aware 17 year old daughter (who is very comfortable using phrases like ‘toxic masculinity’ with irony or without) didn’t spot this societal hypocrisy.

Since starting this process in May 2019 I’ve had a couple of surprises… First, I’m not as grey as I thought I was! This is quite helpful as it means that I don’t have a grey/white demarcation line against my dyed dark hair. Also, I didn’t expect to find so much support for my venture. There are huge online communities of women who are growing out their grey with pride like Silver Sisters on Facebook. https://www.facebook.com/groups/welcometosilversisters/

By far the biggest change though has been in my attitude to the new grey growth. Before choosing to embrace my grey hair, I’d be annoyed by the new silver growth appearing at my temples a week after visiting the hairdresser. Now I eagerly search to see what new hair is appearing and what colour it is. This shift both in attitude and confidence has occurred gradually over the months that I’ve been very busy not dying my hair.

Only you can decide when is the right time to go grey.