Cabbage

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Brassica 0leracea

How it Acts to Heal

Cabbage is an anti-inflammatory, anti-bacterial, anti-rheumatic, it heals tissues by encouraging cells to proliferate, and decongestant for the liver.

Nutrient Value

Minerals, vitamins A, B1 and B2, Vitamin C, amino acids, and fats.

Use in Healing: LEAVES

The leaves of the cabbage can be used externally as a poultice for wounds, ulcers, inflammation, arthritic joints, various skin conditions such as acne. Internally, the leaves are used for a variety of ailments. These could include digestive and lung disorders, fluid retention, and migraines to name a few. Making a lotion of its leaves with distilled Witch Hazel and a few drops of lemon can be applied for acne and similar skin problems.  The leaves can be juiced for gastric ulceration.  A syrup can be made to remedy chesty coughs, asthma, and bronchitus.

Apples

Malus spp.

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RAW FRUIT

Eaten for certain types of constipation, a sour apple is used as a diuretic in cystitis and other urinary infections.  Used as a poultice for skin inflammations.  Packed with vitamins A, B1, C and minerals.

STEWED FRUIT

Traditional use of stewed fruit is for diarrhea and dysentery, also soothing for gastric ulceration and ulcerative colitis.

PEEL

Used as an infusion for Rheumatism and gout; also for urinary disorders.

 

Suggested use:

4 oz serving of applesauce (chose organic)
Raw
Baked (at 350 degrees with raw area where cored, is in shallow pan of water)
Apple Crisp or pie (these are loaded with sugar, so make the servings small)

*Caution: apples are cooling, and too many apples eaten in a day can cause digestive upsets & gas.

Tomatoes

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Lycopersicum esculentum

FRESH FRUIT

100G provides 100% of the vitamin A, B1, B2, B6,C, and folic acid; they also contains some vitamin E, Calcium, Magnesium,  and phosphorus.  It has rutin which will strengthen the capillaries.

The fresh fruit eases the symptoms of arthritis, rheumatism, and gout.  It is oxalate-free and will clear the uric acic and toxins from the system.


COOKED FRUIT

The fruit cooked helps prevent prostate cancer and heart disease. Cooking makes lycopene, which is the main carotene in tomatoes.

Drinking 3 glasses a day of the juice works as a restorative tonic during illness and convalescence.

RECIPE:

CAPRESE SALAD

3 TO 4 ripe tomatoes
1 pound fresh mozzarella
1 cup Basil (chopped)
Balsamic vinegar and Olive oil (for drizzling)
Salt

Slice the tomatoes, cheese and Basil into 1/4 inch thickness and arrange them, overlapping in a circular or spiral pattern on a plate with the basil sprinkled over it all.

drizzle 50-50 mix of Balsamic and Olive oil lightly over them. Then sprinkle salt lightly.

What’s Next?

In the next few blogs I will be discussing the healing aspects and nutritional aspects of some common foods. These are beneficial for a variety of reasons and good to use in dishes, or to have whole, on your plate!

These particular foods I would recommend to include in your diet for a healthier pregnancy…

 

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These will be:

Tomatoes
Garlic
Onions
Asparagus
Cabbage
Orange
Peppers
Yams
Apples
Ginger Root
Plum

Any warnings for pregnancy and lactation will be included, and where possibility of a recipe or two. All references for these are on my reference page.

NOTE: Imagery is from free-domain imagery sites.  If I have used any images that are not free to use, please email me [rosebud.cbe@gmail.com] and I will remove them.

Pre-Eclampsia

This seems to come up a lot when women tell me their birth stories. I cringe inside, because the majority of the time it ends up with a c-Section.

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What is it?

Symptoms are: elevated protein levels in the Urine; high blood pressure or steadily rising blood pressure; headaches; swelling of ankles, face and hands; upper abdominal pain; visual disturbances; kidney, heart, or thyroid problems (Romm, 211).

Toxemia (a later stage of this condition) is life-threatening. Do not ignore these symptoms!

How can it be prevented?

A good diet
Plenty of water (plain, at least 6 Eight ounce glasses daily)
Lowering stress in your life, 2 aspects: exercise and some sort of meditative practice.

What can I do if the doctor says I am beginning to have pre-eclampsia?

For High-Blood Pressure
Eating well (see my nutrition hand-out), exercise (see my handout for exercise), and lowering stress will all assist in lowering high blood pressure when the other indicators are ruled out.  Often times women do not drink enough water and water is the first thing the ER recommends for high blood pressure.

Swelling
These are things you can do to lower the swelling:

  • Elevate your feet for 20 minutes a day
  • Lie on the left side when sleeping or resting (assists blood flow)
  • Exercise 30 minutes a day (even a long walk will help).
  • Eat more protein and salt foods to taste. You can use natural mineral waters to assist in electrolyte balancing.

Herbals: add Epson salts to foot soak, drinking nettle and dandelion infusion (assists in balancing the kidney retention and flow of fluids).

Next: TOXEMIA

 

 

Can It Get Crazier?

This was a question that has been like a mantra the last few months. My phone started degrading, and not functioning well.  So my daughter gives me her old iPhone. Well, that precipitated a chain of events.

First, I had to order a sim card that was At &t compatible (I pay month to month because its actually cheaper than any service out there). It was gonna take a week. Meanwhile, I needed a phone to use. So I bought one.

The sim arrives, so I go get the iPhone registered. At&t says “we cannot use that phone number because it is out of our service area”.  Well, no duh.  That is why I am not with your company! What I did not think about was all the sites in which I had the two-step security…

That is why three months went by without a peep from me on this site.

But…I persisted

WordPress and I went back and forth. Then they realized I was using the recovery email.  Once I emailed all the information I had to prove this is my site from the correct email, I get into this site. Whew.

So, yes folks…she is back!

Another Recipe

The image is of a black bean, corn, and squash recipe.  If you would like to try it, follow the link under the image…

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Image from The Taste Space: 3 Sisters Soup

Three Sisters Soup

(Bean, Corn and Squash Soup)

1 tbsp oil (preferably not crisco)
1 yellow onion, diced
1 red or orange bell pepper, diced
2 cups diced kabocha squash, butternut squash (or a peeled winter squash of your choice)
12 garlic cloves, minced or pressed
5-6 cups of vegetable stock or water
salt, to taste
2 cups corn (I used frozen roasted corn, you can also roast corn on the cob and then cut the corn)
2 cups cooked green beans, rinsed and drained if canned or tips pinched off and then snapped into bite-sized lengths

Optional: red bell pepper, and other spices for flavoring.

INSTRUCTIONS:

  1. In a large soup pot over medium-high heat, heat oil. Once hot, add onions and cook, stirring continuously, until softened, around 2 minutes. Sprinkle with salt. Add bell pepper and cook until they begin to soften, another 2 minutes. Add squash and garlic and stir well. Decrease the heat to medium-low, cover, and cook, stirring occasionally, until the vegetables are soft and fragrant, around 10 minutes.
  2. Add the water, salt.  Increase the heat to high and bring to a boil. Add corn and green beans and return to a boil. Once boiling, decrease heat to medium-low, partially cover and simmer until all the vegetables are cooked through, approximately 10-20 minutes. Remove from the heat. Adjust seasoning to taste. Top with additional hot sauce/sriracha, if desired.

Serves 4.

NOTE: the original “bean” from the “3 Sister’s” is a pole or runner bean, commonly known as the green bean.

From: https://tastespace.wordpress.com/2014/10/11/three-sisters-soup-black-bean-corn-and-squash-soup/

The Plains Paleo Diet for Pregnancy

 

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Introduction

A Plains native diet could actually be called “biso-vegetarian”, or something similar. Just consider this, the people were huntergatherers. They gathered wild fruits, nuts, and vegetables off the land for eating and hunted small game and bison or buffalo.

The meats eaten were Buffalo, elk, deer, fish, turtle (on rare occasions), and birds to name a few.  The diet of that time was high in meats (for protein).  But the hunting season was short, oft-times buffalo were not around… when they were roaming near, only what could be eaten immediately and dried for carrying from camp to camp was hunted and killed.  The Lakota were a definite waste-not /want-not people!

Since wild game is no longer as readily available, the Lakota should be considering meats that are from grass-fed animals. I know, I know…those are expensive!  It is your genetic ability to physically process foods, and your health we are talking about here!

Those that camped along the rivers did eat fish.  For example: the Sisseton-Wapeton bands of the Lakota or the Minnesota Dakota bands.  Although not mentioned in my research and studies, I would assume (like other foods) that fishing would have been a reasonable substitute for meats for all of the Lakota.  Fresh-water clams, mussels, and crayfish would have been as well.

Small game would have also been hunted and consumed.  This would include rabbits, prairie dogs, pheasant, squirrel (where there are woody areas), duck, and goose.  I would think that chicken would be a good choice, but again, make sure it’s what you have grown or those that are free-range.

The reason so many Lakota people have diabetes, and weight issues today is the shift in the people’s diet. Beef is marbled with more fat than wild game.  Beef was what was offered to families as food rations. Today, hamburger is a mainstay in the Lakota diet. Hamburger is NOT lean meat! Your bodies are more accustomed to lean grass-fed / free ranging animal meat such as deer or buffalo.

Then, there is the commodities program of canned everything, from U.S. surplus farm foods.  All of which had high sodium and corn syrup levels.  Yes, it kept starvation at bay…but the “can of worms” its distribution opened was detrimental to the health of the people.  This was not initially known when distributed by the USDA.

A person of Lakota descent should take in to consideration whether you have European blood within you, as well. The paleo diet may not be the sole consideration here, just saying.  That is for another discussion altogether!

Acid/ Alkaline pH Considerations

Many diseases are caused by pH imbalance.  Such as: diabetes, heart disease, arthritis to name a few.  Also disorders can be healed by eating correctly, such as: acid reflux, morning sickness, migraines, and constipation.

A vegetarian diet is mostly alkaline in nature.  This is due to the ratio of vegetables and fruits in the diet to proteins. Meats (red meats, beef, mutton, pork, salmon, herring, mackerel, lobster, shrimp and crayfish), millet, white rice, couscous, semolina, white breads, soda crackers, white refined sugars and items coated with it, lard and some lard-like products (Crisco) used for cooking, are all foods high in acid forming elements.

The traditional diet (According to Ron Goodman’s publication) for the pregnant woman was said to be minimal vegetables, and mostly deer and buffalo.  I would be inclined to think it would be wise to consider the seasons, in regards to what to eat regarding vegetables and fruits.  Yellow vegetables would have a high vitamin A and C content, which is very necessary to the pregnant woman and the growth of the baby.

I am inclined to think that with as much fruit and vegetables that were gathered in past times, that the information in Goddman’s book is not entirely accurate. Yes, wild free-ranging game was a part of the diet but so were the fruits and vegetables (and dried for winter food storage) that the women gathered.

In general, a good rule of thumb is to plate your food with 2/3 alkaline foods, and 1/3 acidic. Of the alkaline types of foods, you would chose traditional foods such as: corn, squash, and beans.  Wild greens can be used in soups.  If you need suggestions on this, let me know.  In the Orange to yellow vegetable bracket are squashes, pumpkins, and carrots.  Citric fruits are not a part of the Paleo diet.

What to Avoid:

Refined sugar, all processed foods (white bread, rolls, etc.), any of the typical sweetening substitutes such as Sweet and Low (a carcinogenic) except for stevia (which is plant-based and indigenous to South America), meats with nitrates such as lunch meats and some brands of bacon, fatty meats such as sausage or hamburger. Even though you may love your fry bread (as I do) that needs to be very limited (only at ceremony or special occasions). Most of the canned fruits used for Wojapi have an additional amount of corn syrups. Use fresh fruits instead.

Recommends:

Grow your own vegetables
Gather fruits in season, and dry them
Raise some chickens to lower food costs.

Paleo Plains Vegetarian Diet
REFERENCES:

Goodman, Ronald.  Lakota Star Knowledge.
Vasey, Christopher.  Acid Alkaline Diet for Optimum Health, The.  (1999) Healing Arts Press.

 

Plains PaleoVegetarian Nutrition for Pregnancy

wild-strawberry
Wild Strawberries

About Vegetarianism

The first thing you should know is that there are many types of vegetarians and styles of eating vegetarian.  The two most common are Lacto-Ovo (milk and eggs) and Ovo (eggs). There are also “semi-vegetarians” who mostly eat a vegetarian diet, with occasional additions of chicken, or fish.

My vegetarian cookbook mentions crusto-vegetarians who eat shell fish; mollo-vegetarians who eat clams, scallops, oysters or mullosks; repto-vegetarians who eats snakes and other reptiles…as examples of the few of many variations on the vegetarian diet.  For the Lakota, your diet could be called a Paleo Vegetarian diet.

What??

As Lakota people, consider this: your fore-mothers gathered tiƞpsila (wild turnips), ominiċa (beans — there is story about this vegetable and the importance of “giving back”), blo (wild potatoes), berries, wagameza (corn),  wagmu (squash) and many other fruits and vegetables.  There were healing plants that would have also found its way into the pot, as well. The people gathered eggs when possible, traded for corn and squash, and gathered wild rice (before coming out to the plains ̇ sometimes traded for it after being on the plains).

In the old stories about the first Huƞka “making of relatives” ceremony,  with the Arikira,  corn was given in the ceremony, by the Arikira. Corn is used in a soup with Ti̇ƞpsila and Tripe (buffalo guts).  This soup is used in ceremony.

Since many of you do not gather up your fruits and vegetables in the old way, what can you do? First, get fresh fruit and vegetables whenever possible, when in season (less expense).  Next to that would be dried or frozen.

Unfortunately, most of the dried foods found in stores around Native country are sulfured. “Organically made” dried foods are hard to find, and disproportionately expensive.

You can create a garden.  To do so you would need to use an old traditional practice of “the three sisters” for planting.  The garden would consist of beans, corn and squash. You can create low mounds with the  and bean plants (corn supporting the trailing bean) corn at the center of the top, a circle of squash plants surrounding it. The center of the top would have a slight indent to catch water from the summer thunder storms.

Grains are not a part of the Paleo diet, with an exception of wild rice by the northern bands of the Oċeti Ṡakowiƞ. Baked or fried bread never was a part of the old traditional diet, not even unleavened flat breads. But I was told that there was a dumpling made from starchy vegetables and formed into balls then placed into the soup.

Nuts were also gathered when the people were encamped.  So you can add some nuts to your diet for protein.  The best nut is the almond, and of course walnuts would have been gathered a long time ago, from the walnut trees.  If you choose to use acorns, make sure you understand the method to process them into edible food.  Pine nuts are excellent, too.

The Benefits of a Vegetarian Diet

If you have Diabetes, obesity, kidney or heart disease you can be assured that the vegetarian diet will help you to build your way back to good health. Too much meat eaten at a meal is hard for the digestive system, and often is transformed into acids.

“Most digestive disorders, such as indigestion, nausea, bloating, gastric reflux, are symptoms caused by excess acid in the gastric region and not enough alkaline minerals in the intestinal tract.[i]

Can you go Paleo AND do vegetarian? Why, yes.  Remember there are many types of vegetarian diets. You can play with the type of meats you use… but, always remember you need to purchase grass-fed, free-range, and you will be much healthier!

If you add eggs, these too should be free-range.  Milk should not be raw, but you should consider this: it was not a part of the Lakota/Dakota/Nakota diet.  Women breastfed their babies sometimes until 7 years of age, and then no other milk was consumed.

Acid/ Alkaline pH Considerations

Many diseases are caused by pH imbalance.  Such as: diabetes, heart disease, arthritis to name a few.  Also disorders can be healed by eating correctly such as: acid reflux, morning sickness, migraines, and constipation.

A vegetarian diet is mostly alkaline in nature.  This is due to the ratio of vegetables and fruits in the diet to proteins. Meats (red meats, beef, mutton, pork, salmon, herring, mackerel, lobster, shrimp and crayfish), millet, white rice, couscous, semolina, white breads, soda crackers, white refined sugars and items coated with it, lard and some lard-like products (Crisco) used for cooking, are all foods high in acid forming elements.

In general, a good rule of thumb is to plate your food with 2/3 alkaline foods, and 1/3 acidic. Of the alkaline types of foods, you should choose any leafy green vegetables, but the ones highest in minerals and vitamins for re-building and maintaining good health are Kale, Bok Choy, and spinach.  In the Orange to yellow vegetable bracket are squashes, pumpkins, and carrots.  Citric fruits should be eaten early in the day for better digestion.

Foods to avoid:

Refined sugar, all processed foods (white bread, rolls, etc.), any of the typical sweetening substitutes such as Sweet and Low (a carcinogenic) except for stevia (which is plant-based). Even though you may love your fry bread (as I do) that needs to be very limited (only at ceremony or special occasions). Most of the canned fruits used for Wojapi have an additional amount of corn syrups, so use fresh fruits instead.

Paleo Diet for Pregnancy

REFERENCES:

Goodman, Ronald.  Lakota Star Knowledge.
Vasey, Christopher.  Acid Alkaline Diet for Optimum Health, The.  (1999) Healing Arts Press.

[i] How to Balance Your pH to Heal Your Body. http://www.mindbodygreen.com/0-6243/How-to-Balance-Your-pH-to-Heal-Your-Body.html.