CameronWellness Masthead
Your Tummy Health
February 2014
veggies in grass   
In This Issue:

Tummy health


Horseradish Recipe

Dr Todd
This month: 
Simple ways to improve your tummy health.

Many people don't know that by simply making a few changes to what they eat, how they eat, how they relax and what kind of physical exercise they enjoy, they can dramatically improve their gastro-intestinal function.
Here's a few easy steps to improving your tummy health:

Dr Cameron's Top Tummy Tips

Eat smaller and more frequent meals.


        Drink clean water 

colon and veggies

(1/2 ounce per lb body weight daily)


Avoid sugar


Use 2:1 ratio of fiber-rich veggies per portion of meat and/or starchy foods.


Reduce amount of foods that are fried or cooked in grease.


Avoid refined foods, especially anything made from gluten.


Eat in a calm atmosphere.


Don't rush when eating and remember to chew your food well.


Eat lactofermented foods 

(see article below)


Find activities that you enjoy. Walking, dancing, yoga...


Aim to achieve and maintain your ideal body weight. 

(*Ask us about our weight-loss programs!)


Let our practitioners create a 

custom-made tummy relief plan for you!

Benefits of Eating Fermented Foods


The process of lacto-fermentation has many advantages beyond those of simple preservation, it has amazing health benefits.  Eating a diet high in fermented foods: 

  • Improves digestion.
  • restores the proper balance of bacteria in the gut.
  • increases our enzyme intake.
  • helps us to absorb the nutrients and vitamins we're consuming.
  • lowers blood pressure and aids the body in the metabolism of fats.
  • give us protection from colon cancer, and can prevent the recurrence of Irritable Bowel Disease.
fermented veggies

Homemade Horseradish Recipe 
horseradish sauce
  • YIELD: About 1 cup horseradish
  • PREP: 10 mins
  • COOK: 3 to 7 days (fermentation)
  • about 1 cupfresh horseradish root (peeled and chopped)
  • 1 1/2 tspunrefined sea salt
  • 1 packetstarter culture for fresh vegetables (such as Caldwell's or Body Ecology OR 1/4 cup whey)
  • 2 tbspto 1/4 cup filtered water (as needed)


  • Combine peeled and chopped fresh horseradish root, unrefined sea salt and starter culture into the basin of a food processor.  
  • Pulse for about one minute to combine ingredients.  
  • Add two to four tablespoons filtered water to the ingredients and process for three to four minutes until a smooth paste forms, adding additional water as necessary.  
  • Take a breath, walk outside, 'cause your eyes will burn and tears will stream down your cheeks. It's worth it though. Promise.  
  • Spoon the homemade horseradish mixture into a small jar, adding additional water to completely reach the top of the jar. Cover it loosely with a lid.  
  • Allow to ferment in a warm location in your kitchen for at least three days and up to a week, before removing to cold storage. The homemade horseradish will stay good in your fridge for several months

Serve it with roast meats or stir it into a homemade mayonnaise.

  By "Nourished Kitchen" reviving traditional foods.  

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