Partner Spotlight: Big Sur Salt

Photo Credit: Big Sur Salts

How did your journey with craft sea salts begin?

Carlo: Well, I was working for Sony Music- it was 2016 and I was highly considering moving to LA. I like to go out to the cliffs in Big Sur, to drink beer and check out the waves. So I was out there taking in the scenery, and a big wave came up and washed over me. I was like ‘holy crap!’. I got completely soaked… my beer included. I dumped out the beer and took the bottle home to remember the occasion. I left the beer bottle outside and a couple months later, I came across the bottle and decided to throw it in the recycling bin, that's when I noticed something in the bottom. I dumped it into my hand and tasted it…  WOW! It was the best salt I had ever had. So, I did a little research and kept going to Big Sur to collect water and would harvest it at my house in Prunedale. That's when I started handing it out to local Monterey chefs. They loved it and so I decided we had to go official with it.

Photo Credit: Talia Englehardt

Why does Big Sur make the best salt? 

Carlo: The water is cleaner! There is so much seaweed and algae that work together to purify the water and then on top of it, we filter the water nine times to .1 micron. What that does is remove EVERYTHING from the water. Microplastics, toxins, bacteria… so you get the cleanest, most pure water to create the purest form of sea salt.

Stay tuned for more Partner Spotlights in the upcoming months. If you or someone you know is a local maker, farmer or small business- feel free to reach out to us! We would love to find opportunities to collaborate and support our local small businesses.

All the best,

Brie and the Team at Golden Roots Kitchen

Hello, 2023! How has January already come and gone? Hopefully you all have had a wonderful start to this new year. The team here at Golden Roots Kitchen is so excited for everything this year has in store and we cannot wait to share with you some new and exciting things coming your way. Starting with our partner spotlight, Carlo Overhulser, the owner and operator of Big Sur Salts. We shared our personal favorite salts with you last month- Gavilan and Fleur De Sel.

“The drive south on Hwy 1 toward Big Sur is a feast for the eyes. Even if you have never visited, you can experience the magic of this region within our craft salts. It’s like you’re taking home a piece of Big Sur. With many names that reflect locations around Big Sur, our salts are a reminder of how special it is here.”

Photo Credit Big Sur Salts

Tell us about working within Big Sur and how the National Wilderness Preservation System affects your business. Are there benefits to working in a protected marine environment? Any setbacks? 

Carlo: Well, one of the biggest benefits is that it is a national marine sanctuary. I am legally the only one that is able to harvest sea water from Big Sur, from Cambria to San Francisco. Big Sur completely inspired me, so I jumped through all the hoops to make it possible and I would do it all over again if I had to.

Carlo, you get to work in the most beautiful place in the world- where is your favorite place To Visit on the coast of Big Sur? 

Carlo: South Coast- Pacific Valley is my spot. Not as much traffic. Oh, and of course, Jade Cove. I just love how the geology changes as you move down the coast. 

Which blend of salts is your personal favorite? 

Carlo: O M Chi Sea Salt - because it's vegan! Most kimchi is made with fish sauce. So instead, we use seaweed from Monterey Bay Seaweeds for that delicious umami kick.

Photo Credit: Big Sur Salts

Are You Getting Enough Fiber?

Have you noticed that the standard American diet is typically centered around meat and starchy foods, but light on fiber-rich fruits, vegetables, nuts, seeds and ancient grains? Most of us are not consuming adequate amounts of fiber rich foods, which creates whole-body issues that impact our health. Gut health, immunity, metabolism and cardiovascular health are extremely reliant on the nourishment and nutritional diversity that fiber rich foods provide.

Our mission at Golden Roots Kitchen is for our customers and community to be well nourished. In addition to offering deeply nourishing prepared whole foods, we strive to share information to help you better understand the WHY behind what we do . I want to take a deep dive with you to look at what fiber is, how it functions in the body, how much you should be getting per day, and easy steps to increase fiber in your diet today.

What is fiber?

Fiber is simply the part of plant foods that is not broken down by the human digestive tract. It is composed of long strands of sugar molecules that stay intact throughout the digestive process. Fiber serves as a critical aid in blood sugar regulation, bowel movements a healthy microbiome and more.

Fiber is often separated into two categories —insoluble and soluble. Ever wondered about the difference? Most plant foods contain both soluble and insoluble fibers, just in different amounts. Let’s cover this! 

Soluble fiber creates a gel- like substance when mixed with water and acts as a sponge that helps collect and remove things that the body doesn’t need; excess hormones, cholesterol, toxins, and waste. Soluble fiber is our ally in improving digestion, reducing blood cholesterol and regulating blood sugar, which can reduce the risk of diabetes. 

Insoluble fiber forms up the bulk of stool and attracts water, which makes it easier to pass. Insoluble fiber is important for bowel health and regularity. 

Think of fiber as the broom of the digestive tract that helps push and remove all unwanted substances through and out of the body.

The Optimal Fiber Dose

Health and nutrition experts recommend for women to consume at least 25g of fiber per day, and men 30-38g per day. If you know that you’re not consuming close to this amount, it’s important to take a look at how to incorporate fiber into each meal. At Golden Roots Kitchen we always have the health of our customers in mind. Each week you will find plant focused and fiber rich offerings that will ensure you are getting adequate amounts of fiber in your diet. Our nut and seed breads, salads and bean soups are just a few of our favorites that pack that punch of fiber we all need!

 Whether you are adding more fiber rich foods or introducing a fiber supplement, be sure that you increase slowly and overtime to avoid gas, bloating and stomach upset — this is common for people who’s systems are not quite used to fiber rich foods. It is also important to increase water intake to ensure you are supporting movement of the fibers through your digestive tract.

Fiber Rich Foods

Keep in mind that processed and refined foods, such as highly processed bread products are not a quality source of fiber. These foods are stripped on the fiber rich germ and bran removed to extend shelf life. Best practice is to consume fresh, whole foods such as; fruits, vegetables, whole grains, and legumes  

Some fiber rich plant foods include:

• Buckwheat

• Sprouted Wheat

• Quinoa

• Steel Cut and Rolled Oats

• Beans

• Legumes

• Nuts

• Seeds

• Root Vegetables

• Apples

• Pears

• Apricots

• Dates

• Figs

• Avocado

• Ground Flax

• Chia Seeds

• Psyllium husk

Fiber Supplements

If you find yourself struggling to meet your daily need for fiber, thoughtfully sourced fiber supplements are an option. Although they aren’t a replacement for nutrient dense foods, they can be supportive in filling the gap and ensure you are meeting your daily needs.

I suggest looking for high-quality powder with minimal additives. If you can’t pronounce something or it has unnecessary additives, move on to the next! Look for a product that has a one or a blend of ingredients from fiber rich plant-based sources (flax, chia seed, oats, apple, acacia, ancient grains, psyllium husk). 

I hope you find this information helpful to live a more vibrant and nourished life. May you be inspired to increase your nutrient diversity and try new foods! As always, please reach out if you have any questions or are seeking guidance.

Wishing you wellness always,

Mary and the GRK tribe

Mary Smith has her Bachelor’s of Science in Nutrition and Food Science, is a Holistic and Integrative Gut Health Coach and serves as GRK’s in-house nutrition expert and blogger.

Practitioner Spotlight: The Nourished Mother

At Golden Roots Kitchen we are inspired by the knowledge and wisdom of the healers and practitioners in our local community. In this post we are so happy to welcome and introduce Magda with The Nourished Mother for a Practitioner spotlight. Magda is a Functional Medicine Practitioner whose passion and focus lies in supporting women desiring to become pregnant, are currently pregnant, and those whose bodies are in need of a little extra TLC post pregnancy.  In this post we will go deeper into what called Magda to Functional Medicine, what it looks like to work with her, the many ways she offers support, as well as how to connect with her. 

Magda’s passion for holistic medicine began when her mother’s health declined rapidly, and they were left with no answers or precise diagnosis as to what attributed to her pain & dramatic loss of weight.  After months of Dr. to Naturopath to chiropractor visits, combined with many late nights of research, her mother was diagnosed with stage IV pancreatic cancer.  Magda became her primary caretaker, and while she believed in her mother’s strength and ability to heal, her mother was tired and, after a few short months, passed away in their home in the Santa Cruz mountains. 

This was the greatest motivation to help others understand their biochemistry, to be able to view symptoms as blessings and take action early on before they manifest into full-blown diseases. While studying biochemistry at UCSC, Magda was accepted at the school of applied functional medicine, where she obtained her license as a functional medicine practitioner.

Magda knows that a healthy family begins with the mother, and how impactful it can be to have support along the way. By addressing hormonal imbalances, optimizing digestive function and meeting nutritional demands prior to conception, the body is better able to adapt to the increased needs of carrying a child. She has seen in her practice that this can feel empowering, yet other times overwhelming for the mother. Looking through a functional medicine lens, Magda supports women to address imbalances in the body and follow symptoms like a map to get to the root cause. If you or somebody you know is experiencing fatigue, hormone imbalance, digestive issues, anxiety, weight gain or infertility, and are desiring to become pregnant, working with Magda to address what is causing dis-ease in the body could be a great next step. Magda focuses on helping mamas & mamas-to-be to develop their unique wellness protocols, build intentional and sustainable habits, and make daily choices that have in mind long lasting health of the mother and her family. 

Below Magda provides insight on the areas that she has found to be the most critical in supporting a mother on her journey to and through pregnancy.

Meeting Nutritional Demand 

The nutrients that help you get pregnant are also those key nutrients that help you stay pregnant and grow a healthy baby. It's important to recognize that the food you choose to eat influences your menstrual cycle, ovulation, egg quality, the health of your uterine lining, vaginal microbiome and your immune system, which all impact fertility.

Food quality, food variety, nutrient density, and your ability to digest + absorb those nutrients all play a key role in supporting your vitality and boosting fertility. It’s important to recognize that we each have a unique demand for nutrients which must be met from the food we consume in our diet.

Your nutrient demand is the amount of macro & micro nutrients that are required to properly fuel your unique biochemistry. One’s nutrient demand can vary day to day depending on activity level, genetic expression, the amounts of toxins the liver is currently processing, how stressed or relaxed one may be and the everyday environment in which we choose to live in.

It’s important to recognize the connection between the food you choose to eat today and the impact that has on nutrient availability to fuel the tens of trillions of cells in your body.

Supporting Proper Digestion is Critical for Optimal Health 

In order to fuel the tens of thousands of cells in your body, let alone the nutrients for a growing baby, we rely on proper digestion and absorption from the food we consume. Unfortunately the old adage of “we are what we eat” is rather over simplified. We must be able to break down the food, separate minerals, nutrients, proteins, etc., digest those compounds to prepare for absorption, convert to final bioavailable forms & then get them past cell membranes where they can be utilized for fuel. If we have an impairment any step of the way, we can struggle. 

One of the simplest yet most profound habits to incorporate is to avoid drinking large volumes of liquids with each meal. Alkalinizing liquids can dilute stomach acid making it less effective. We rely on a strong stomach acid to begin to denature proteins, separate minerals (zinc, magnesium, iron), vitamins  and nutrients for proper absorption. In particular vitamin B12 absorption requires strong stomach acid release, which allows intrinsic factors to be released for absorption further along the GI tract. 

Nutrient Diversity

The more diversity of plant foods you consume, the more diverse the nutrient supply of dietary fibers, prebiotics, and polyphenols you provide for your gut microbiota. At Golden Root Kitchen our goal is to make it as easy as possible for our community to have access to an array of flavor driven, seasonal and nutrient dense foods. We are honored to provide nourishing meals to busy families who desire to have nutritious options. We offer a variety of options to keep everyone happy, satisfied and nourished.

In addition to the offerings here at GRK, Magda provides tips to boosting nutritional diversity:

• Try to buy one fruit & one vegetable in each color of the rainbow weekly. 

• Choose a fruit or vegetable that you have never eaten before.

• Toss in fresh herbs onto your dishes for added flavor & antioxidant support. 

• When cooking grains such as steel-cut oats, consider adding millet, chia seeds, or hemp hearts to your pot (don’t forget to add appropriate amounts of liquids).

• Make a weekly vegetable soup, stir fry, or salad that has at least 6 types of different vegetables. 

As always, our goal is always to share helpful information and connect with our community. Our hope is that this information reaches those out there who are needing support on their journey, and offer tools and resources to dive deeper. We love spotlights as a way for our community to connect with skilled and supportive practitioners such as Magda. It was a pleasure getting together with Magda and her sweet little girls for a Golden Roots picnic, and witnessing the nourishing mother that she is in real time

How to Connect with Magda

Follow on Instagram: @Thenourishedmother

Connect by email: hello@thenourishedmother.us

Book a complimentary 20 minute session here

Book a comprehensive consultation through her website: https://thenourishedmother.us/workwithme

Wishing you wellness always,

Mary, Magda and the GRK Team

Glowing Skin from Within

Holistic Guide to Skin Health

Do you experience or suffer from acne, breakouts, eczema, rashes, rosacea or dry skin? Do you feel like you have tried every mask, spot treatment, ointment or topical medication in the books, and still aren’t seeing improvement? As we know, undesirable symptoms are often messages from the body signaling that our system is out of balance. Suppressing these symptoms can often make the problem worse in the long run, because if we are not getting to the root cause the skin will remain inflamed. Of course having a skin care routine that nourishes and soothes is important for your skin’s overall vitality, however what you are putting in your body plays a major role as well. 

Let’s take a closer look at how to support that inner glow from within.

Think of your skin as a canvas that stretches over the outer surface of the body, which serves as a magic mirror showing your whole body's health. The skin is considered the largest organ of the human body, and has many purposes such as; detoxifying waste, absorbing compounds, synthesizing Vitamin D and more. When the skin begins to show signs of inflammation, congestion and irritation, it is often a sign that the body is lacking specific nutrients, food sensitivities, detoxification organs are overburdened and sluggish, or exposure to toxins and irritants.

Issues of the skin can cause feelings of low self esteem, embarrassment and frustration but that doesn't have to be the cycle you live in. With a bit of extra love and attention to proper nourishment and a commitment to find a diet that works for your body, you can really bring the skin back to life, and get that healthy glow we all want! Bonus, not just your skin will win but rather your whole body and health will enjoy the benefits of your natural desire to look and feel your best.

Nourishment for Glowing Skin

The skin is in a constant process of regeneration (growth, maintenance and repair) and relies on nourishment from the food we eat to nourish skin cells at the deepest layer. In order for the skin to remain healthy, plump and glowing from within, especially as we age, it is important to get adequate amounts of specific nutrients — preferably from whole foods. The skin thrives on a balanced diet rich in essential fatty acids, antioxidants from fruits and vegetables, pro and prebiotic rich foods, collagen boosting nutrients, and cleansing herbs. The list of nutrients below is a guide to supporting the vitality of the skin. Keep your eyes peeled for these ingredients in many offerings from the weekly Golden Roots Kitchen menu!

Vitamin A

• Sweet potato, pumpkin, carrots, dark leafy greens

Vitamin C

• Rosehips, citrus fruits, hibiscus, strawberries

Vitamin D

• Mushrooms, pasture raised eggs, liver, fatty fish

Omega-3 Fatty acids

• Fatty cold water fish, pasture raised eggs, walnuts, chia seeds

Silica

• Whole grains, bone broth

Amino acids

• Complete proteins from animal (pastured chicken, beef, lamb or pork)  

• Combined plant sources for a complete protein (nuts, seeds, whole grains, beans and lentils) 

  • Fun fact — quinoa, buckwheat and chia are all complete plant proteins, containing all 20 essential amino acids.

  • Combining brown rice and beans creates a complete protein

Water

• Self explanatory, stay hydrated! :)

• It is suggested to drink half of your body weight in ounces per day. For example, if you weigh 150 pounds you should aim to drink 75 ounces of water per day.

  • Pro tip: add a pinch of sea salt and lemon to hydrate on a cellular level — added electrolytes!

The Skin and Detoxification

The skin is the largest detoxification organ, and works in conjunction with the other detoxification organs; the liver, kidneys, lungs and lymph. When detoxification pathways become congested or overburdened with toxins or irritants, the skin often takes the hit because these toxins have nowhere else to go than through the skin's surface. Inflammation, uneven skin tone or texture, blemishes and rashes are all signals that toxins are drawing out through the skin. 

Our body's natural elimination process (yes, we're talking about pooping!) is essential to remove all the toxins and unneeded proteins (which if left circulating can lead to allergies/intolerances) from the body. This final elimination can not happen without insoluble fiber. This means a high fiber diet is essential to support regular elimination of toxins and can be a major boon when focusing on glowing skin. A whole food diet will naturally be high in fiber but the highest source of fiber is found in legumes of all kinds. If you find a high fiber diet can make you feel bloated and gassy- that's a good sign that you're not getting enough. Start slow and give your body a few weeks to adjust. Additionally, herbs such as burdock, dandelion, yellow dock and nettle can work wonders on detoxification and cleanse the blood and nourish the skin. We will be talking more in depth about detoxification in our next post!

We hope this information is insightful and helpful to support you on your skin healing journey.

Wishing you wellness always,

Mary and the GRK team

Photographer: Talia Engelhardt

Resources for Additional Support

‘Clean Skin from Within’ by Trevor Cates

Thyroid Health

Holistic Approach to Thyroid Health

Feeling exhausted, anxious or depressed? Are you experiencing hair loss, dry skin, cold hands and feet or constipation? Are you gaining weight despite having a regular exercise routine and reasonable diet? These symptoms may be messages from your body that your thyroid gland is stressed. The thyroid is a butterfly shaped endocrine gland located in the center of the front of your neck. This small yet mighty gland produces hormones that regulate energy for the entire body. The thyroid controls most biological functions including metabolism, cognitive function and reproductive health. The hormones produced by the thyroid regulates the speed in nearly every process and metabolic pathway within the body; weight, mood, cognition, immunity, digestion and so much more!

Golden Roots Kitchen White Bean Vegetable Soup

Photo: Brittany Beryl

Nourishment for Optimal Thyroid Health

It is crucial to have proper nourishment for optimal thyroid function. Certain foods have the potential to inhibit and stimulate thyroid function. Iodine, Iron and Selenium are key nutrients that are important for the synthesis, metabolism and conversion of thyroid hormones. Consider integrating these nutrients and herbs into your diet to optimize thyroid health. Keep in mind that minerals work best in the company of other minerals, and whole foods are generally the best option. Every individual has unique dietary needs, and generally following a whole food, plant focused diet, while avoiding processed foods, will support thyroid health. However, when the body is undergoing a state of imbalance certain foods provide key nutrients that support healthy thyroid function.

Iodine: 

Sources: sea vegetables (kombu, wakame, nori), seafood (cod, oysters, shrimp) and eggs

Golden Roots Kitchen Kate’s Kale Salad

Photo: Brittany Beryl

Pro-tip: add kombu or seaweed to broths and soups to pack a nutritional punch! If you are someone who is not a fan of the taste, when added to broths you can barely taste it.

Iron:

Sources: dark leafy greens (chard, kale, spinach), red meat, beans, lentils

Zinc:

Sources: beans, nuts (almonds, cashews, walnuts), seeds (chia, pumpkin, sesame, sunflower), grains (oats, quinoa, brown rice)

Selenium: 

Sources: brazil nuts, tuna, red meat, red seaweeds, sardines

Tyrosine: 

Sources: poultry, fish, nuts and seeds

Medium-chain triglycerides: 

Sources: coconut oil, coconut meat

Ashwagandha: 

This herb has the perfect combination of calming and energizing properties. Try it in tincture or capsule form, tea bags or loose leaf tea

Caffeine, sugar and alcohol:

Excessive consumption of caffeine (primarily from coffee), alcohol and refined sugars are often contributors of thyroid and hormonal imbalances, so it is best to be mindful of your consumption of these ingredients and seek to find healthier alternatives.

Golden Roots Kitchen Sprouted Nut And Seed Bread

Photo: Brittany Beryl

Gluten and Thyroid Disease

Studies are showing that gluten sensitivities have a close connection with autoimmune thyroid disease. Gliadin, the protein compound in gluten closely mimics thyroid tissue, and if you are sensitive to gluten your body can confuse gliadin for your own thyroid tissue and begin to attack the thyroid. If you know you are experiencing an imbalance, consider eliminating gluten from the diet to improve thyroid function. Because gluten is so widely used in the American diet and simultaneously a big trigger for many of us, Golden Roots Kitchen has chosen to make all their house made dishes gluten free.

Curious to learn more about what thyroid imbalance can look like and how to solve it?...

Understanding Thyroid Imbalances

Thyroid imbalances come in several forms. The most common thyroid problem is Hypothyroidism, a term used to describe a decrease in metabolic state due to scarce amounts or decrease in function of thyroid hormone. Symptoms include but are not limited to: constipation, hair loss, missing outer 3rd of eyebrows, anxiety, depression, cold hands and feet, dry skin, fatigue, brain fog, puffiness, unexplained weight gain and difficulty losing weight.

Another common form of thyroid imbalance is Hyperthyroidism. This occurs when the thyroid becomes overactive and produces more thyroid hormones than the body needs. Symptoms include but are not limited to: overheating, extreme agitation, anxiety, unexplained loss of weight, racing heart, tossing and turning at night.

Thyroid signals begin in the brain when the pituitary gland sends TSH (thyroid stimulating hormone) to the thyroid which tells the thyroid to produce thyroid hormones — T3 and T4. T4 converts to T3, which is best known as the bio-active form of thyroid hormone, because it has the greatest impact on the body. When we experience stress, the brain activates our innate alarm system that was carefully designed to protect us from harm. However when this system is chronically activated the thyroid compensates by attempting to conserve energy and therefore reducing thyroid function and hormone production. Imbalances of the thyroid are often rooted in chronic stress, poor diet and harmful lifestyle habits as well as in autoimmune disease. 

While symptoms are key indicators and messages from your body that you are in a state of imbalance, many overlap with other health conditions and can leave people feeling discouraged. It is important to not dismiss these messages from your body, and work with your health practitioner to find answers or a diagnosis. Working with your practitioner to have a full thyroid blood panel done is the best way to get a picture of what is going on, so you can begin your journey back to balance. Many conventional practitioners will only test TSH levels, but it is important to also take a look at T3 and T4 levels, and in some cases testing for antibodies will be important to look deeper for autoimmune complications.

Wishing you wellness always,

Mary and the GRK tribe

Mary Smith has her Bachelor’s of Science in Nutrition and Food Science, is a Holistic and Integrative Gut Health Coach and serves as GRK’s in-house nutrition expert and blogger.

@sweeetsoulnourishment

Resources for additional support

Book

Adrenal Thyroid Revolution by Aviva Romm

Article

https://avivaromm.com/thyroid-diet/

https://www.amymyersmd.com/article/thyroid-problem-solutions/

Podcast

https://stephencabral.com/podcast/1083/

Disclaimer:

The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.