I Made Sauerkraut!

Written by Susan Brady

This past month, despite seemingly having extra hours in the day, I have been very busy.  I am not complaining, being busy is good right now!  It keeps me fulfilled and makes it exciting to wake up every morning.  However, between blogs, client consults and interviews for my upcoming Healthy Aging Summit, I haven’t had much free time to “capitalize” on sheltering in place. 

I did take a break yesterday to go for a long hike but today I finally took the opportunity to do something that I have wanted to try for years.  I made sauerkraut!  That might seem strange to some.  Of all the delicious things I could have baked or made, I chose sauerkraut.  The reason is that sauerkraut is one of those traditionally fermented foods that has many powerful health benefits. 

“All disease begins in the gut” ~ Hippocrates

Our gut has trillions of microorganisms which are the key to many aspects of our health, from enhancing digestion and metabolism, to supporting your mood and immune system.  85% of our immunity comes from these microscopic inhabitants as they defend us from foreign invaders, like bacteria and viruses.  Now, more than ever, we need to support these beneficial bugs.  One of the best ways to get these bacteria to thrive is to feed them fermented foods, like sauerkraut.

Fermented foods have been part of traditional diets for thousands of years and have always been highly prized for their health benefits.  Sauerkraut is one of the oldest traditional foods dating back 2,000 years or more.   The fermentation of vegetables, in this circumstance cabbage, is called lacto-fermentation. The “lacto” in the name refers to the lactobacillus strains that are active in the fermentation process. Natural microbes such as lactobacilli in the environment create lactic acid which naturally preserves food. However, the process of lacto-fermentation has numerous other advantages beyond those of preservation. The proliferation of lactobacilli in fermented vegetables help enhance nutrients, produce important enzymes, has antibiotic and anticarcinogenic properties and promotes the growth of healthy flora throughout the intestine. 

If you are interested in exploring DIY vegetable fermentation with me…click here to see the recipe I used today as well as a recipe for fermented carrots that a colleague shared. 

If you’re NOT interested in trying your hand in the fermentation process, but want to reap the benefits, my favorite Fermented Food company is called HEX Ferments.  HEX Ferments is a Maryland based food company that only uses organic ingredients and employs the traditional fermentation process, no shortcuts!  You can purchase their products from Whole Foods or Amazon. 

Is there a home-bound project or a passion that you have wanted to pursue but have never had the time?  Well, now is your opportunity!  Try your hand at something creative like painting, sewing, writing a book.  Or go bigger: learn a musical instrument, a new language or take an online course. 

When you fill your time at home with something you are passionate about, something that you have always wanted to do, you wake up looking forward to what the new day brings with enjoyment instead of dismay.  

So my message today is simple:  If there is something that you have always wanted to do, now’s the time.  Whether it’s making fermented vegetables, taking on a new craft, or learning a new skill, like Nike says: “Just Do It.”  It will bring excitement to your day and happiness to your heart.  You have everything to gain and nothing to lose! 

Please let me know what new endeavor you have taken on! 

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

Goodbye Osteoporosis!

Guess who no longer has osteoporosis in her spine?? DEXA says now -2.4 osteopenia where was -3.2 before. HUGE improvement. No medication, just exercise and nutrition. I still have a ways to go with my hips and femoral neck, but this is really great news for me! ~D.S. 

Susan modeling Weighted Vest

Is Walking Enough to Build Bones? Consider adding a Weighted Vest.

My favorite weight vest is through a company called Challenge Weighted Workoutwear.  It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

At checkout, enter the discount code "Brady" and you will receive $10 off the vest of your choice along with FREE shipping.

Check out our Facebook and YouTube channels for more information!