How to Ferment food and make Sauerkraut for maximum probiotic

Do you get a bloated stomach, constantly battling with gut issues, low immune system, sugar cravings?
Did you know there is a healing way of life? Are you fermenting foods and live

I am very excited in the middle of publishing my third book and playing having fun with RAW and  'fermenting foods'

My main message is healing and preventative health. We all know probiotics  is what heals the GUT. But are you fermenting?

Before I share my new recipe please I want to share my values for the Mind Body Transformation work. See recipe below.

                                                        Mind Body Transformation  

                           ‘Live life mindfully, live food a live vibrant body and positive mind’

 INSPIRATION

My purpose is to help you transform your mind and body, make lifestyle changes so you can live healthy, pain free body, happy with longevity.

Everything I provide for you in this book is designed to accelerate your energy and well being to create a healthy balance fulfilling lifestyle so you can have the energy  to live your  busy life.

My Mission

My mission at MBT is three inspired actions

1.     To educate and empower a community of heart centered people to create healthy changes

2.     To deliver highly effective nutrition recipes, ideas programs and exercise workouts

3.     To form a community hub of all my books and training of resources to assist people in sharing my message to busy modern day people to make vital changes now and create a spiral effect in sharing my message ‘Live with preventative  health and healing actions’ to minimize the illness and disease.

My vision

My vision is simply to live in a world where everyone becomes more conscious and aware of what they are eating, breathing in, thinking and feeling.

A world in which each individual has complete alignment and balance in mind Body Spirit. Alignment between thoughts and actions.  A world of appreciation, sharing, happiness and great health. A world with less illness and disease, stress but EMPOWERMENT gratitude love, health and happiness.

My values

Compassion- I have walked in your shoes

Mind and body connection through healthy diet and Yoga practice- you don't have to get old and live with pain.

Gratitude – Practicing daily gratitude toward nature and the resources , focusing on what we do have not the lack of. 

Now what you have been waiting for How To FERMENT veges and why?

Sauerkraut is a probiotic food

The lactic acid process that naturally preserves sauerkraut is ripe with probiotic power.  The good bacteria that are common to lactic acid preserved food, there is Lactobacillus acidophilus, L. bulgaricus, L. plantarum, L. caret, L. pentoaceticus, L brevis and L. thermophiles. There is a wide range of healthy bacteria responsible for these tasty ferments, so you won’t find the same good bacteria count in every batch, but what you will find is a product brimming with healthy probiotics that will help ensure good gut health. Because of antibiotic use, and even the chlorine in our water, the healthy bacteria in our systems are often beaten down. Including naturally fermented foods such as sauerkraut is an excellent way to rebuild healthy gut bacteria levels.

RUBY KRAUT RECIPE

Vegetables 

1 red cabbage 

2 carrots 

2 tbspn  Himalayan salt 

Spices 

1 tspn celery seeds, divided 

1 tspn dill seeds, divided 

1 tspn black peppercorns, divided 

1 bay leave

Method

Shred, slice or grate cabbage, using a food processor or by knife. Finely slice like a coleslaw consistency 

Do the same for the carrots

You can add to a huge mixing bowl. Add the salt and toss to combine. Leave while you clean up the kitchen, for 30 minutes. 

Then go back to it and knead the veges. Then fill your mason jar, add spices, keep pressing down on the veges and you will see the water submerging this should be during fermentation.

I used small plastic bags filled with rice to act as a weight.

Squash the veges down hard, checking their is no missed air traps, it is important the veges are well covered in liquid. 

Add spices - Optional 

Seal your jars with  lids, out of direct sunlight on your kitchen bench at room temperature.

The kraut may bubble as it ferments, so it can be a good idea to place the jars in a shallow baking dish.

If the veges haven't released enough liquid by the second day to stay submerged, you will want to top them with brine.

Bring water and salt to the boil stir until the salt is completely dissolved, then let cool and add to the veges.

Leave a n inch or two head space in the jars. Add weight again and seal. You will see the bubbling over the next couple of days, it is facilitating as the bubbles are the off-gassing of  CARBON DIOXIDE from lactic acid bacteria at work.

Once a day loosen the lids to let the fermentation gases escape. Pay attention to any veges that have worked their way up the side of the jar or around the bag, you will want to push them back down so they do not go mouldy. 

As the lactic acid bacteria proliferates, your cabbage will turn into sauerkraut. Theoretically your cabbage is ALIVE with probiotics, by day four it can be eaten, hover for best flavour you can leave it from anywhere from one week - 3 weeks depending on how warm the room temperature is. Warmer climates speed up fermentation while cooler temps slow the process.

Refrigerating slows down the process so once ready you can eat and enjoy. 

Why Tumeric?

Charlotte Dawson 

I was recently touched by the lose of our beautiful  New Zealand and  Australian resident Charlotte Dawson. Touched learning how she struggled with depression, touched by her beauty and  kind soul. Being a New Zealand myself I suppose her story touched me even more. 

I have been blessed over the years to help women in some shape and form  over the years, from my time owning hair and beauty salons, training my young apprentices to senior stylist and salon owners, watching them flourish and grow through challenging years and times, guiding my own angels into light and now helping busy Mum's and working professional women regain and recreate  their vitality, happiness and energy.

I love my job and my soul purpose is clear and precise. You gain so much from reaching out to others, and learning when its not all about you, you, you, and learning it  is more  about we, we,we in life.

  When helping others it feels like the true ultimate happiness and wealth money can't buy. 

The story this week of Charlotte's passing has made me ask more questions on the self discovery and self development journey each and everyone of us take.
 It doesn't matter who you are, where you come from, what car you drive, what house you live in, where you live, how much money you have in the bank or not, FAME OR NO FAME! Money can not buy happiness and health. 

Depression can happen to anyone, and  I am sure you  will agree there seems to be a common thread with some of our past and gone, famous, talented  beautiful icons and that  is  the monster of 'DEPRESSION'

Today I am blogging about Turmeric. What has this got to do with depression?
While on my own discovery of living a powerful lifestyle through raw food, giving up alcohol for over 4 yrs ago, no coffee for 12 years, meditating and the practice of Yoga,  I personally believe food and mindset has a lot to do with personal happiness, positivity and vitality.

The saying 'Food can be your medicine and medicine can be your food' is true.
Preventative health is exciting and vital for your well being. It is also crucial you become aware of your mindset everyday, and how you react to the world through thought and action.
 If you are experiencing low mindset day after day, you may need some help to get you in a state that is easier to heal from and move forward to an more enlightened happy state.

A great idea is to track your thoughts, and keep a daily journal of when you fall into low mindset. Or speaking to someone you trust and feel comfortable with, or a life coach or mentor.

Please note it is normal for all humans to fall into a negative state from time to time, but important to get your mindset  back up to a positive uplifting state as soon as possible!
The more time you spend in a low, below the line state, the more risk you become at staying there and possibly falling deeper and deeper. When you spend more time in a low energy thought pattern, depressed and negative thoughts this can possibly lead on to depression.
 The key is to Breath, Move,  Eat healthy and keep aligning your mindset and energy daily.
Keep on moving an d progressing forward towards your goals and dreams.

RIP Charlotte 
-much loved one, you will always be remembered 

In loving memory of Charlotte and all those who have been taken by 'Depression' and or fighting depression, the  food for the week the healing amazing natural pain killer 'TURMERIC' known to help with depression.

• When combined with cauliflower, research has shown it helps to prevent prostate cancer and can stop the growth of existing prostate cancer.
• It is a natural pain killer. Great for Rheumatoid Arthritis, Lupus, Fibromyalgia,  and autoimmune and inflammatory issues.
• It is a very potent natural anti-inflammatory 
• Eases headaches, muscle and joint pain.
• Used for depression in Chinese medicine, you can use this in its simple form and get results.
• Research shows it may even prevent metastases from occurring in many cancers, what have you got to lose when it is a natural source of food. 
• Liver cleanser
• Support immune system
• Mood booster 

                                                See my 'Turmeric Healing Juice' recipe below

2x small pieces raw turmeric, approx 2 -3 inch long

1 fresh lemon, rind off

1/3 organic pineapple ( to sweeten )

500 mls water, boiling, or filtered water cooled

Blend all ingredients in the vitamix or blender well, it should be water consistency like a juice rather than a smoothie. Bottle up in glass jars and refrigerate 



If you are looking for a holistic and healing online coach and program please contact me today

nicky@nickyarthur.com or sign up today at http://nickyarthur.com.au/#page=10week

Testimonials from members on the Mind Body Transformation  program

Wow, what a fantastic programme you have put together for us Nicky I  feel privileged to be part of your first group as well, there is so much support and advice from you, Day 1 was great, no cravings for sweet food at all, I knew exactly what I was to eat and when, onwards and upwards for me, its what I need to take my goals to the next level. Thank you.

michelle NZ

The results have been amazing.

I have lost 8.1 kg in weight.

I didn't do my initial measurements until day 5 but since then have lost an average 1-2 cm off all areas except the waist, which is now 9cm, less.

It is nice to be able to get onto the forum and read your posts. It helps keep me inspired.

As I've said before Nikki, when it comes to being a coach, you are awesome.

Cheers, Sonia

CHIA SEEDS AND WHY WE LOVE THEM!

                                  COOKING WITH CHIA  

Start cooking with chia and discover the many benefits of using this amazing seed in your diet. Chia seeds contain essential minerals and are the richest plant-based source of Omega 3, protein and dietary fibre. This tiny superfood is packed with essential nutrients.
Cooking with Chia shows you how to use this seed every day, in easy-to- follow recipes that encourage healthy living. With heaps of recipes for breakfast, light meals, lunches, dinner, drinks, desserts and meat dishes, your whole family will enjoy these delicious recipes.
Native to central and southern Mexico and Guatemala, chia has been grown for thousands of years. Historians believe chia was as important as maize as a food crop. Chia is a species of flowering plant and part of the mint family. It grows to around a metre high, with purple or white flowers. Chia is grown commercially for its super seed, which is rich in omega3-fatty acids.
The seed adds texture and has the ability to increase the taste of other foods. Chia may be eaten raw or can also be soaked in water, after which if becomes gelatinous, making it perfect to use in nutritious drinks and as an easy substitute for eggs and butter in puddings, pancakes, breads and cakes.

                    Here are a heap of reasons to eat chia

1. Chia is gluten free
2. It is super high in dietary fibre, making it great for digestion and healing digestion issues.
3. It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!
4. Packed with  protein
5. The protein is a complete protein with all 8 essential amino acids
6. It is high in antioxidants (It has a four times higher ORAC value than blueberries) 7. Chia contains five times more calcium than milk
8. Chia contains seven times more vitamin C than oranges
9. It contains three times more iron than spinach
10. It contains twice the potassium content of banana
11. It is food for healthy skin, hair and nails
12. It has a positive impact balancing blood glucose levels (making it awesome for diabetics)

Nourish your body with chia seeds: packed 
with protein, versatile, gluten free, easily digested.

order Cooking with Chia today for more yummy creative recipes 

http://www.booktopia.com.au/cooking-with-chia-nicky-arthur/prod9781742574769.html

2014 is here. Have you Kick Started your Health & Vitality Goals?

Life can flash by so fast. Have you ever found yourself at the end of a year and wondered where the year went, and felt no further ahead with your true dreams and desires?
Have you ever wondered what it would be like if you could be in control of your own time?


Living your life with awareness and consciousness is the key to realise the habits and patterns you have created in you life and in the past. Your habitual patterns is what creates your life and outcomes.

How do you become more aware of your habits and live consciously to the thought patterns, behaviours and habits? Stop what you are doing and add stillness into your daily life. Whether that is meditation, relaxation or simply sitting down and asking yourself questions?

                                        If you are Green you Grow if you are ripe you rot. 

Life is about learning, relearning, growing. I personally believe evolving, changing and recreating yourself into the best version of yourself. You may never ever get there, as there is always more to learn, grow and give on your journey, however the payoff will be greater than if you continue to be feeling 'STUCK'

Every time a new member signs up to my 10 Week Mind and Body program, it helps reinforce  the philosophy I live by which is to forever evolve, change, grow and learn more on the journey of what I call real health, wealth and vitality.

Creating change isn't easy for most, however the pay off can be greater. 
When you think in blocks, 10 weeks is not a long time, yet seeing my members change so many patterns, habits and lose weight in such a short time is satisfying and rewarding for both me and my members. 

What does real health and to be wealthy look or feel to you?
You see being wealthy isn't enough, if you haven't got your HEALTH and VITALITY, that is not being wealthy, you are unable to really enjoy what life has to offer. My definition of health and wealth is to get up each day excited about your day, feeling energised, happy, positive, loved and grateful. How often to you wake up with these feelings? Is it daily or only on a Saturday and Sunday because it is the weekend?

When you wake up each day with vibrancy before 6 am you know you are living a happy and productive life. Waking up with the birds and aligning your body to nature and the goodness life has to offer to me is the ultimate way of living. This time of the day is the most peaceful time you will capture in your day, and when your body is vibrant and your mind is clear. 

I currently signed a lady up in her mid 50's, she already had inner beauty and positivity, however she recently shared her goal with me to lose 15 kg. It was to my surprise she wanted to lose this amount. This member has followed all the nutrition information, recipes and motivation  and has already lost 5kg at the half way mark.  She is losing more in inches off her waist, thighs, arms and looking feeling energised, in fact she is glowing. 

Can you think about the last 2 months and how quickly time can flash by without anything changing at all?

Take time out today to stop and relax, sit around nature, meditate and ask your divine energy what it is you would like to change. Ask the following questions.

• What is missing in my life? 
• Am I tired, exhausted?
• Have I lost my spark or enthusiasm 
• Do I need to increase my fitness?
• Am I yo yo dieting?
• Do I have weight to lose around my tummy?
• Am I truly happy and fulfilled in all areas of my life, be really honest?

Getting started is the first step, and having a plan is the next. The 10 Week Mind and Body has been very successful in helping busy woman all around Australia and NZ get started, introduce them to the Powerful Raw lifestyle, relaxation, increase happiness and vitality. 

Living a Raw Food lifestyle doesn't necessarily mean you have to be 100%, You will notice a huge difference increasing your Raw Food by 80%. Our program offers weekly recipes, shopping lists, goals setting strategies, accountability check ins and weekly affirmations to help re program your mindset for a quicker smoother weight loss healing journey. 

 To help you get started I want to share my 7 best tips 

1. STOP get off the treadmill stop running around and relax.
2. Make a plan for your new journey, that could be signing up the 10 wk MBT or making your own plan.
3. Create time lines around your goals.
4. Take a before photo and record your milestones and achievements -weight and measurements.
5. Share your goal with someone you trust and can help you stay motivated.
6. Find a training buddy.
7. Start today, as there will always be something in the way and tomorrow may never come.

               Join the 10 Week Mind and Body Transformation today for only $47.00

                                                 Check out Ann Story here 

Receive weekly recipes, food planners, online yoga, relaxation and guided meditation CDs, one one one coaching via phone or Skype with Nicky personally.

only $47.00 

click on the link below 

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=NCAYFVLF8MMGS

Merry Christmas

                                       Merry Christmas 2013

                         May you be blessed with Wellness, Happiness and Inspiration in 2014

      What does an Author, Yoga  Teacher, Health and Vitality Coach do on Christmas morning?

She gets up at the crack of dawn, sets her intention for the day in a meditation, does her daily ritual Bikram Yoga Sequence, meditates and prays for wellness, peace and inspiration, and sends her love and healing energy out to those in need. Then prepares a Raw Food morning tea for family and friends and then sits down to write for an hour or two  to allow her inspiration to flow on such a gifted spiritual day.

I give thanks to this Special Day where our world can come together to stop, get off the treadmill of life, reflect on the past year and hope for a New Year to be filled with all gifts of God's intentions. 

        Pure Love, Joy, Gratitude, Peace, Wellness, Harmony, unlimited Happiness and Success.

Remember the Gift is in the Present- the 'Present Moment' that is, where all your desires and dreams  you suddenly discover are sitting in the centre of your heart. 

                         May the  peace, happiness, love, joy, harmony, and  kindness be within you all. 

Becoming still and clear of your intent is one of the most powerful tools you can discover.  Christmas Day is a day to be Grateful for what we  have, what nature provides us, to access  your  compassionate heart, especially for those who are in pain and struggle, 

For those on your own, are never really on their own when you can practice such things of  God, higher self, universe your divine, angels, what ever you like to call your God, just know your divine, higher self wants you to experience all the Love Joy peace in your heart today and everyday of your life to come.

Stay Present. Be Grateful JOYFUL and Happy!

With Love & Gratitude 

How to gain balance amongst the Festive Season

WOW! December is here and the festive season has kicked in. With the Christmas wish list growing, and no time to spare!

How do you gain balance amongst the busiest time of the year.

Mum's  are not only juggling their own family list, work responsibilities,  children's end of year activities, concerts, teacher and coaches presents, cards and trying to keep the house in order.  The Dad's often  have the added financial pressure pouring on and stress at work can often be bought  home all while the house wife  and partner is  trying to juggle it all and keep the calm. 

Many Single Mum's are doing it all on their own and trying to make it the best for their children with   what they have. 

But this time of the year touches my heart to those who are seriously fighting illness, cancer and some facing death.

Many families are forced to put Christmas aside this year and just focus on day by day and practicing gratitude for each day.

Emotion can be high for many missing their family and loved ones who have sadly passed.

Gratitude at this time of the year can help increase your sense of happiness and gain balance. 

But how do you gain real balance and keep your health and vitality in check over the next month so you do not fall in a heap at Christmas or be prone to getting sick.

Taking time out to look after yourself has to be at the top of the list for December. Don’t find yourself on Christmas Day, worn out exhausted, overweight sluggish with no zest for life or energy to give.

The days I spent in my 20’s and 30’s running busy hair salons, I lived on adrenalin, and by the time Christmas Day came around, I remember waking up sick, tired and exhausted. My body would live on the high of busyness and giving to everyone else but myself,  when I stopped my body would tell me I was a  toxic city. 

These days are different for me and  gaining a true balanced life and knowing the skills, mindset and techniques to maintain the balance is what I love to share with you as my followers and fans.

Gaining balance in December can be done all it takes is focus and  a few small changes step by step that are  easy for you to follow.

But often amongst the busy life you lead, having a private health and vitality coach can help you get there quicker.

This is one of my services over Decemeber and January this can be the perfect time to work on YOU! 

Follow these tips to help you gain balance today.

7 Step tips to gain balance

1.   Create You time

2.   Relax

3.   Practice Yoga 1-3 pr week

4.   Eliminate sugar from your diet

5.   Practice positive mindest

6.   Write out your to do list daily

7.   Get a head start on Christmas cards and schedule in the time to do it.

   

   Do you need a hand to get to your goals?

   Do you need someone to tell you what to do?

   Do you want  something to follow step by step to take all the thinking out of it?

   Email me today nicky@nickyarthur.com  and I can call you to discuss the one on one coaching program for Dec/Jan limited spaces available. 

   Check out my new book 'Cooking with Chia' By Nicky Arthur a great gift for your Friend who loves to be healthy and gluten free. 

    Here are a heap of reasons to eat chia:

1. Chia is gluten free

2. It is super high in dietary fibre, making it great for digestion and healing digestion issues.

3. It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!

4. It boasts 20% protein

5. The protein is a complete protein with all 8 essential amino acids

6. It is high in antioxidants (It has a four times higher ORAC value than blueberries)

7. Chia contains five times more calcium than milk

8. Chia contains seven times more vitamin C than oranges

9. It contains three times more iron than spinach

1. It contains twice the potassium content of banana

1. It is food for healthy skin, hair and nails

1. It has a positive impact balancing blood glucose levels (making it awesome for diabetics) 

 Check out this Yummy Raw Food Desert Chocolate Chia Tart,  'Cooking with Chia'