| How to Eat Sauerkraut Posted: 21 Mar 2019 01:00 AM PDT Sauerkraut literally translates to 'sour cabbage' in German, but don't let the unsavoury translation stop you from adding this fermented nutritional powerhouse into your daily meals. Sauerkraut adds a punchy flavour and good bacteria, antioxidants, fibre, and vitamins to any meal. One serving of unpasteurized and uncooked sauerkraut contains more lactobacillus bacteria than one serving of live yogurt. EditEating Raw Sauerkraut - Eat it by the forkful. Raw sauerkraut can be enjoyed as is, by the forkful. Just take the jar out of the fridge, grab a fork, and enjoy the health benefits! Eat a forkful once or twice a day straight from the jar.
- Buy unpasteurized sauerkraut from the refrigerator section of your grocery store. Sauerkraut off the shelf will have been pasteurized which kills the helpful bacteria.
- Eat it warm or cold. Cold sauerkraut is the best bet to reap all the natural health benefits. Sauerkraut should be kept in the fridge, even if you bought it off the shelf.
- Take the jar out of the fridge early if you want to have your sauerkraut at room temperature with your meal.
- Use it as a condiment. For many people, the only way they've encountered sauerkraut as a food option is as a condiment for street vendor sausages. From a long-standing German and Polish tradition of topping sausages, to ballpark hot dogs, sauerkraut adds a soft, acidic zing to any meal, not just when fatty meats are involved.
- Top your avocado toast with a forkful of sauerkraut or add a thin layer to any sandwich (not just the traditional Reuben), burger, or wrap (let the brine drip off first so your food doesn't get soggy).
- Top your scrambled eggs with a little sauerkraut in the morning and you'll feel full longer due to the cabbage's fibre content.
- Try it as a mac and cheese topper.
- Add it to a salad or macro bowl. Bring the flavour and nutritional value up a notch by adding a forkful or two of sauerkraut to a simple salad. Make a simple salad of torn lettuce leaves, olive oil, lemon juice, and black pepper, then top with raw sauerkraut for a green salad with zing.[1]
- Sauerkraut pairs well with everything from shredded apple and carrot to ginger and mango, so be creative.
- The sweetness of apples and carrots perfectly balance the zip of the sauerkraut.
- Add or substitute it in any time you would eat pickles.
EditEating Cooked Sauerkraut - Add sauerkraut to soups and stews. Sauerkraut goes well with everything from beef stew to carrot ginger soup. Cooking the sauerkraut into a dish will destroy the helpful bacteria. If you're eating sauerkraut for the live bacteria, stir a forkful into your soup or stew just before you eat it instead.
- Make a potato bacon soup, then add a cup or two of sauerkraut, let it simmer for another 30 minutes, and serve.
- Bake sauerkraut into a casserole or pasta. Sauerkraut naturally pairs well with pork, so try a casserole of sausage, mushrooms, and sauerkraut.
- Baking sauerkraut into your meal can potentially help with digestion.
- Make a Polish casserole of pasta noodles, sauerkraut, Swiss cheese and sausages.[2]
- Add sauerkraut to your meatball mixture before cooking them or toss it into your pasta sauce.
- Fry it up in a skillet with sausage, potatoes, and onion.
- Bake sauerkraut into a chocolate cake! Add ¾ cup of sauerkraut to your chocolate cake for an adventurous twist.[3]
EditBlending Sauerkraut - Blend some of the brine into a smoothie. You can reap some of the benefits of sauerkraut and get accustomed to its unique taste by using just the brine. Start with a spoonful of brine before adding sauerkraut.
- Blend sauerkraut into a smoothie. Stir 1-2 tablespoons of sauerkraut into your favourite green smoothie before blending.
- Try it with kiwi and kale. Add in some iceberg lettuce and orange to complete the smoothie.[4]
- Try a green smoothie made of 1 cup of kefir, ½ cup of sauerkraut, 1 tbsp dill green apple, and 3 cups of dandelion greens.[5]
- Go beyond green smoothies with a chocolate avocado sauerkraut smoothie. Blend half a frozen banana, half an avocado, 2 tbsp sauerkraut, 3 tbsp cocoa, 2 tbsp flax or chia, 1 tsp honey, ½ tsp cinnamon, 1 cup of water, and ¼ cup almond milk.[6]
- Blend the leftover brine into a salad dressing. Reuse the nearly empty container by simply blending the leftover juice with olive oil, white wine vinegar, dijon mustard, and lemon juice and zest. Pour back into your empty container and keep in the fridge.[7]
- If you can't find unpasteurized sauerkraut at your local grocery store, check any natural foods store or German or Polish grocery stores.
- Go slow if you're new to sauerkraut and have digestive issues. The probiotics can initially cause gas and bloating while working their magic.
- Try Kimchi, a Korean staple made with Napa cabbage instead of regular green cabbage and with added fermented fish sauce and red pepper flakes.
- Keep an eye on your salt intake, as sauerkraut is high in salt from the fermentation process.
- When in doubt, discuss your dietary needs with a doctor or registered dietician.
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| How to Host an Autistic Friendly Family Gathering Posted: 20 Mar 2019 05:00 PM PDT Holidays, get-togethers, reunions, and other family get-togethers can be a source of great joy (and great stress). They can be especially tough for autistics, who may deal with social confusion, sensory overload, high demands, and other stressors. Here is how to make your get-together more inclusive, relaxed, and fun for your autistic relative(s). EditPreparing the Environment A casual, relaxed environment is likely to be calmer for everyone, and reduce stress on the autistic person. - Set up different rooms to focus on different activities. This allows guests to go from one room to another, based on what they want to do. You might put the toys in one room for the kids, food in one room for eating and socializing, a large group of chairs in another, and some puzzles/quiet activities and a few chairs in a side room for people to take breaks if needed.
- This will help the autistic person "escape" for a while if they become tired or overwhelmed.[1]
- Keep the noise level down. Loud noise is overwhelming for most people, especially autistics. If you have to raise your voice to speak, it's too loud.
- Keep the TV off, or very quiet. Turning on closed captions and keeping the volume low helps.
- Set aside an area for any children to do noisy play, such as outdoors or in the basement. If they're getting loud, ask them to choose between quieting down or going outside.
- Music should be quiet and relaxing, or nonexistent. (Try involving the autistic person in the playlist selection, so they can pick something familiar and calming.)
- Ensure that mealtime seating is flexible. An autistic person may feel more comfortable sitting in a corner, sitting next to a trusted family member, sitting at a side table, or sitting in a quieter space. Let there be options.
- Leave plates of appetizers sitting out so that people can grab some whenever they'd like.
- Let people take food into other rooms, if possible.
- Let people eat at different times if desired. This can be more relaxing than cramming everyone at one table.
EditPreparing for Different Needs - Check in with regards to the menu. Some autistic people have dietary needs that could influence what they can and can't eat. Ask the person (or their parent/guardian) if the menu you're planning sounds about right.[2] There should be at least one thing they know they are able to eat.
- Put spices on the side. This way, people can choose between no spice, some spice, or a lot of it.
- Buffets, such as build-your-own sandwich, can fit a variety of eaters.
- Some autistic people prefer simple foods, like plain macaroni and cheese, cheese pizza, crackers, pudding, and other "kid food."
- Encourage the person to get needed and wanted accommodations. Whatever helps keep them calm and happy will be beneficial to everyone. This could include:
- Wearing headphones
- Wearing a hoodie and putting up the hood
- Wearing comfortable clothes instead of fancy clothes[3]
- Bringing familiar activities, comfort objects, or toys
- Allow a shorter stay. Long social gatherings can be tough, and it's okay if the person needs to leave early, or take long breaks. Reassure the autistic person and their family that some or all of the family can leave early if needed and that there will be no hurt feelings.
- For an overnight trip, the autistic person may benefit from staying at a quiet hotel, where they can relax with only immediate family or on their own.
- Talk with the autistic person about what to expect (if applicable). Improvising in a social situation can be tricky, so it helps for the autistic person to rehearse and plan for an unexpected or difficult situation. Younger or higher-support autistics can benefit from social stories and extra prep.
- "If you get overwhelmed, you can go to Grandma's bedroom, where it will be quiet. There are some papers and colored pencils so you can draw there if you want."
- "Uncle Mort really likes hugs. If you don't want a hug, you can say 'I would prefer a handshake, please.'"
- "People will give gifts. Say 'Thank you,' even if you don't like it. If you don't like it, keep that secret, until we are back at home where you can tell me."
- Prep the autistic person for any rude family members, if needed. Dealing with impolite or nasty relatives is hard for everyone, but especially an autistic person, who may have fewer social skills and may make an easy target for nasty comments.
- "Aunt Jenny criticizes people because it makes her feel better about herself. It's not fair, and it's not right. It's just what she does. So if she says anything about you, remember that she's just saying it because she doesn't know better."
- "I know Grandpa is mean sometimes. It's not your fault. You didn't do anything to deserve it."
- "Sometimes Uncle Roberto says mean things when he's stressed. It can especially be hard for his daughter Ana. If he gets angry, you can leave the room by yourself, or invite Ana to go do a puzzle with you."
EditCreating a Relaxed Atmosphere - Talk to other family members as needed. Explain that the person's needs might be a little different and that they aren't trying to be "difficult" or "naughty." They're just autistic.
- "Emily gets upset easily. It's not on purpose, it's because holidays can be stressful, especially for autistic people. If you think she might need a break, encourage her to go outside for a short walk, or tell me so I can help her."
- "Kids, you may notice that Alex moves a little differently, and he doesn't talk much. Everyone is different, and that's okay. Alex really likes to play dinosaurs. Maybe you'd like to play dinosaurs with him?"
- "Dad, I know you think LeBron acts weird, and you don't like that he doesn't make eye contact. That's normal and healthy for autism. I need you to be kind and supportive towards him so that I can feel good about having him come visit you."
- Make hugs and kisses optional. Depending on their sensory needs and mood, the autistic person may not want to be touched. During hellos and goodbyes, say that if someone doesn't want hugs/kisses, they could do a handshake, high five, or just wave goodbye instead.
- Encourage other relatives to go along with it. Explain that you're trying to teach the kids and/or the autistic person that they get to choose who touches them on their own terms.
- Be flexible with everyone. Different people have different needs, autistic or not. Be willing to make adjustments so that everyone can be comfortable and have the most amount of fun they can.
- Allow small group and one-on-one discussions to break off. Socializing in smaller groups can be less stressful for autistics (along with introverts and shy people).[4] Let it move organically and allow people to separate from the main group as needed.
- Step in if you notice things getting heated. Conflict is stressful for everyone. Autistic people especially can find it distressing, and may not have the social skills to de-escalate it or take care of themselves.
- Remind others not to raise their voices.[5]
- Try changing the subject.[6]
EditSupporting the Person - Keep conversations relaxed with the autistic person. If you chat with the autistic person, try asking about their interests. Talking with an autistic person isn't incredibly different from talking to a non-autistic person.
- Expect different body language, like fidgeting and lack of eye contact. This is normal.
- Keep it age-appropriate. A nonspeaking 12-year-old is still a 12-year-old and is unlikely to appreciate baby talk.
- Don't be scared! Autistic people are still people.
- Accept unusual behavior. It's natural for autistic people to be a little odd, and it doesn't have to be a big deal. For autistics, natural behavior includes:
- Not making eye contact
- Fidgeting and wiggling
- Being quite honest (sometimes a little too honest)
- Taking things literally
- Struggling to deal with frustration, and needing more breaks
- Respect boundaries. The person may not be up for talking, hugging, kissing, et cetera, depending on their mood and individual needs. Don't push them. Let them do what keeps them comfortable.[7]
- Check in if the person looks stressed. It's helpful to ask how they're doing from time to time, and offer an escape if they look overwhelmed. Reassuring them that they can take a break makes it easier on them.
- "Want to go take a break in my bedroom? There are some coloring books in there you could color in."
- "Would you like to come with me in the car to go pick up the pizzas? It would be just you and me."
- "Angie, you look overwhelmed. Let's go for a short walk and smell the fresh air, just you and me."
- Let them enjoy the gathering in their own way. Maybe it means sitting under tables, rocking back and forth, or eating crackers instead of the fancy food you arranged. That's okay. What's most important is that everyone has fun.
- If the person has major dietary restrictions, they or their family could bring suitable food if that makes it easier.
- Encourage people to respect the autistic person's right to privacy. Publicly discussing the autistic person's issues is embarrassing (even if the autistic person can't or doesn't say so). If people start talking about their intimate personal details, say "Let's respect ____'s privacy" and change the subject.
- For gift-giving, try asking the person's family what they like, or having the person list some ideas. Knowing the person's special interests, and popular gifts for autistics,[8] helps.
- If young children will be around, place dangerous or breakable items out of reach.
- Don't push a distressed autistic person even harder. This will likely just lead to a meltdown or shutdown.
- Now is a bad time to over-challenge the autistic person because the environment itself is likely going to be challenging. Avoid criticizing, over-correcting, pushing too hard, and trying to make the person handle even more (such as entering an overwhelming social situation, or trying a new food they didn't say they wanted to try).
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| How to Care for Hummingbirds Posted: 20 Mar 2019 09:00 AM PDT Hummingbirds are fascinating little creatures that may need your help from time to time! Many people enjoy feeding hummingbirds, and you can do the same by offering homemade sugar water in the hummingbird feeder. While this water won't provide the nutrients the hummingbird needs, it does give them the energy to look for other plants, such as the flowers you've planted in your backyard for them. If you find injured or stunned hummingbirds, including, you can also take steps to help, though you should call a wildlife rehabilitator for professional guidance. EditFeeding Hummingbirds - Make a 1-to-4 ratio of sugar syrup. The mixture should be 1 part sugar to 4 parts water. Boil the water in a pan you've rinsed thoroughly to make sure there's no soap left. When it's cool enough to measure, measure out the amount of water you need. Add the sugar to the warm water and stir until it completely dissolves. Let the mixture cool completely.[1]
- For instance, boil a little over of water (to account for evaporation). Measure it out, and then add 1 cup (225 grams) of sugar to the water.
- Only use white cane sugar. Don't use brown sugar, turbinado sugar, honey, or artificial sweeteners, as these are toxic for hummingbirds. Use spring water if you can, but you can also use tap.[2]
- Pour the mixture into the feeder and put it outside. Change the mixture every 1-2 days. Store any extra sugar water in the refrigerator, and it will stay good for about a week or so. It's bad when it starts to go cloudy.[3]
- When you change out the mixture, rinse it out thoroughly before adding more solution to the feeder.
- Put the feeder in a shady area away from predators. If you leave the food in the sun, it will ferment faster. Fermented sugar is bad for the hummingbirds. In the shade, it can last 1-2 days before going bad in the summer, but in the sun, it may go bad in a couple of hours.[4]
- Also, place the feeder out of reach of animals like cats, which are natural predators of the hummingbird. Try to place the feeder at least off the ground.[5]
- Clean the feeder at least once a week with mild soap and warm water. Take the feeder apart. Pour in warm water and a dash of dishwashing soap. Use a sponge or scrubber to clean out the inside, and then rinse it thoroughly. Make sure to scrub out the nectar ports, too. You may need a small straw brush to get inside the ports.[6] It's even better if you can clean it every couple of days.[7]
- If you can't take the feeder apart, try to use a bottle brush to scrub the inside. Alternatively, pour water and soap in it. Shake it up and then rinse it out.
- If the feeder is moldy, clean it out with soap and water, then leave it in a solution of of bleach and of water for an hour or 2. Rinse it off when you're done.[8]
- Some of them can be put in the dishwasher, so check the bottom of yours to see if it says it's dishwasher safe.[9]
- Include a wide variety of flowers in your backyard for food. Hummingbirds will eat nectar from perennials, annuals, and biennials, so plant a diverse selection to help feed your friends. You can try hollyhock, geraniums, snapdragons, lantana, Indian paintbrush, bee balm, and/or impatiens.[10]
- You can plant flowers in the ground or in flowerpots; the hummingbirds won't care.
EditHelping a Hummingbird - Capture a hummingbird in your home or a building by making it dark. Turn off all the lights and close the curtains, which will make the hummingbird flutter down to the floor. Then you can use a flashlight to find it. Scoop it up with your hand to take it outside. Be gentle![11]
- If the room is bright, the hummingbird will try to fly upward.
- You can also hold a hummingbird feeder just outside the window but use a broom handle and hold it very still. The bird may head that way eventually.
- Put a stunned or injured bird in a small box. Poke holes in the top of the box so the hummingbird can breathe and put crumpled up tissue paper in the bottom. If you find a hummingbird on the ground, gently pick it up with your hand, trying to stay as close to the ground as you can to see if the bird decides to fly off. Cup your hands around it if you need to and gently place it in the box.[12]
- Set the box in a warm but not hot area. If you see the hummingbird stretching out its neck or opening its mouth to breathe, move it to a cooler spot.
- Offer sugar water to a stunned bird. Try offering it a little sugar water in an eyedropper. Hold it up to the bird and place a drop or 2 on its beak. Don't squeeze it out, as you could drown the bird.[13]
- If you don't have an eyedropper, try holding it up to a hummingbird feeder.
- Let the bird drink every 30 minutes or so but don't force it to drink.
- Call a wildlife rehabilitator if you think it's injured. If you see an obvious injury, then you should call right away. If a stunned bird without an obvious injury doesn't recover quickly within 1-2 hours, you should also call a wildlife rehabilitator to see what you should do.[14]
EditAssisting Hummingbird Babies - Return babies to the nest if they've fallen. Check the nest to see if it's been attacked by insects like ants or even a larger predator. If the nest seems okay, gently place the baby back in the nest. Watch the nest to make sure the mother returns to the baby.[15]
- If the nest isn't okay, put the baby in a small box or basket and put it near the nest. Watch to make sure the mother finds the baby.
- You can also move a nest back to a branch if it simply fell down.
- If the baby has been abandoned, move on to feeding it and calling a wildlife rehabilitator.
- Watch an abandoned nest for 1.5 hours before taking action. Most of the time, nests are not abandoned by the parents. You may just be missing the mother coming by to feed the babies. If you think a nest has been abandoned, don't take your eyes off of it for 1.5 hours, and if you don't see a parent, then you can take action.[16]
- If the birds make noise consistently for more than 10 minutes, they are likely abandoned and very hungry.
- Call a wildlife rehabilitator. You can find this information online or in your local yellow pages. Baby hummingbirds need specialized care, so you really need to turn them over to a trained professional.[17]
- As babies grow, they need to be fed a specialized diet of ground fruit flies, vitamins, enzymes, and oils. They require feeding every 20 minutes to stay healthy over a long period.[18]
- Offer sugar water to the babies every 30 minutes until you can get help. It's best to leave the babies alone if you can, but if they are crying out for food, you may need to offer something until help arrives. If the baby opens its mouth to be fed, you can drop in 3-5 drops of sugar water every 30 minutes. If you can't get the baby to feed this way, you need to get it to a wildlife rehabilitator as soon as possible.[19]
- Trained professionals will use a very small catheter to give the babies food.
- Don't try to bring the nest inside. Babies have trouble regulating temperature, and they may get too hot inside. If a baby is abandoned on the ground, the nest has been attacked, and the mother doesn't return, you can put the baby in a box like the one you'd use for an adult.[20]
EditThings You'll Need - Sugar water
- Hummingbird feeder
- Soap
- Scrubber
- Bleach, optional
- Small box
- Tissue paper
- Eyedropper or syringe
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