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The Kefir Instruction Manual

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Congratulations on yourkefir purchase!

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What’s Where

How to open your kefir 4

How kefir can help you 6

What makes our kefir so special? 9

How to store your kefir 12 How long will it take to see results? 14

Why do you need to keep taking kefir? 16

Once you’re feeling better, do you need to keep taking the kefir? 16

How should you take your kefir? 17

How can you make kefir taste better? 19

Will you have a detox? 20

What to eat and what to avoid during your kefir course 23

Is kefir safe to drink during pregnancy? 25

Can I give kefir to my baby? 25

Can I give kefir to my pet? 26

What is the nutritional profile of our kefir? 27

Does kefir interfere with medication? 28

Success stories 30

Before and after pictures 31

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How to open your kefir

Our kefir is super-strong, live and active. This is what makes it so medically potent - but it’s also what makes it so difficult to physically hold in a bottle.

Our current bottles do (usually! ; ) manage to contain the fermentation gases completely during transit. But this means that the fermentation gases are ready and waiting to burst out of the bottle when you open it.

Now at this point, big commercial companies might just add a drop of chlorine bleach to the kefir, to kill the fermentation and render the kefir inert....

But The Goats aren’t happy with that idea, and we’re not going to do that. We believe that the kefir needs to stay live, powerful and potent, for maximum impact on your health.

So it becomes a matter of care and management, to get your kefir safely out of the bottle and into your system.

Here’s what we suggest:

1. When you receive your kefir, put it straight into the fridge and allow to settle for 3-4 hours. Although kefir will not go “off” at room temperature, it will continue to ferment - and this may make the opening process more explosive. Store it in the fridge for the duration of your course. Keeping it cool will slow the fermentation process.

2. When you’re ready to open your kefir, rinse the outside of the kefir bottle and dry it.

3. Place a large bowl in the sink, and put the bottle in the bowl.

4. Have a cup ready to hand.

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5. Pointing away from eyes at all times, carefully ease the lid open until the gas and kefir begins to escape. The kefir will run down the sides of the (now-clean) bottle into the bowl. Wait till the flow slows, and then ease the cap open a bit more. Repeat this step until the flow has stopped and the lid is off.

6. If the kefir begins to spit out horizontally, pop the cup upside-down on top of the lid. This will contain the escaping kefir and force it to flow downwards, towards the bowl.

7. You may use the escaped kefir as needed for your first dose or put it back into the bottle.

8. Replace the lid, and put it back into the fridge.

Once the initial load of fermentation gas has escaped, you should be fine. But continue to open the bottle with care, each and every time! Remember that your kefir continues to ferment inside the bottle.

Note: If your kefir is not explosive, don’t worry - there’s nothing wrong with it. Because kefir is a natural product, there is a wide variation in the taste, fizziness and consistency from batch to batch. What remains constant is the beneficial bacterial load - which is the important bit! ; )

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How kefir can help you

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Inside your gut sits 2 kg of bacteria called the microbiome. Imagine your microbiome like the Amazon rain forest, full of lovely little life forms. This tiny inner ecosystem consists of trillions of friendly bugs, whose job is YOU! These little critters work hard every day inside you. They break down the food you eat, turning it into building blocks for bones, skin, muscle and organs.

But like any ecosystem, this fragile natural ecosystem is vulnerable to damage. The things that damage your microbiome are antibiotics, sugar, stress, and environmental toxins. When you take antibiotics, for example, it’s like pouring bleach into the Amazon River. It hopefully kills the pathogens causing the infection - but it kills all the other bugs as well, causing long-term imbalance in your system. We call this “dysbiosis.”

1 On your skin, it can look like eczema, psoriasis, rosacea or acne.

2 In your tummy it can feel like IBS

3 In your joints it can feel like arthritis

4 In your brain it can feel like anxiety and depression

5 In your nervous system it can feel like fatigue

Microbiome damage shows up in the following ways:

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These issues are all symptomatic leaves of a single tree - and the trunk of the tree sits in your gut. Your skin is really just a map of your gut - and disorders like eczema, psoriasis, acne and rosacea are all autoimmune disorders, that relate to your microbiome.

This is why steroid creams alone will never work to completely resolve eczema, psoriasis, rosacea or acne. These issues are just symptoms of a deeper disorder. So you’re going to have to heal your gut, to heal your skin!

The best way to heal your gut is through the powerful probiotic action of kefir, which restores and re-populates the good bugs inside your system.

Kefir contains multiple strains of live friendly bacteria that replenish and restore your microbiome. The Good Skin Solution involves drinking kefir and applying kefir skincare at the same time. This regime helps your gut biome and your skin biome - and gets great results!

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What makes our kefir so special?

We make Chuckling Goat kefir in the traditional Russian style, by fermenting pasteurised goats milk with live kefir grains. This ensures that our kefir is very powerful, safe, and contains only the beneficial strains from the kefir grains themselves. Although the milk base is pasteurised, the kefir itself is a live product. Our kefir is safe for pregnant women, infants and elderly people with compromised immune systems.

Dairy products boost the power of probiotics, which is why we choose milk for the base of our kefir. Scientists at the University of Granada have declared goat’s milk to be a “natural functional food” which is something that delivers additional or enhanced health benefits beyond their basic nutritional value. So that’s why we use goat’s milk :)

Kefir is far more powerful than a dried probiotic. Kefir contains many different strains of live bacteria, thriving in their own environment. If you have been taking a powdered or pill-based probiotic, you may stop; you will no longer need it.

Our kefir has been tested and found to be effective by Aberystwyth University. It contains the following strains of friendly bacteria:

• Lactobacillus kefiranofaciens strain ATCC 43761

• Lactobacillus kefiri gene for 16S rRNA, partial sequence, strain: NRIC 0586

• Lactococcus lactis subsp. lactis strain Lor-MGB-YQ-2(1)

• Leuconostoc garlicum strain B/C-2

• Leuconostoc lactis gene for 16S rRNA, partial sequence, strain: ZU 9

• Ascomycota Saccharomycetes Saccharomycetales Saccharomycetaceae Saccharomyces exiguus

• Ascomycota Saccharomycetes Saccharomycetales Saccharomycetaceae Kluyveromyces lactis

• Ascomycota Pezizomycetes Pezizales Ascobolaceae Saccobolus

• Ascomycota Saccharomycetes Saccharomycetales Saccharomycetaceae Pichia fermentans (T)

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H A P P Y G O A T S = H A P P Y K E F I R

Our goats have access to 24 acres oflush grass and wild woodlands.

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Your kefir has a shelf-life of 90 days, at room temperature. Kefir never actually goes “off.” As it is a live food, it just continues to ferment, getting stronger as it goes. Most people prefer to drink their kefir at the milder end of the fermentation spectrum, which is why we give it a 90-day shelf life. We do suggest that you store your kefir in the fridge once you receive it, in order to slow the fermentation rate and make it easier to get out of the bottle

Open your kefir with extreme care and be prepared for it to emerge with force, like champagne, as the fermentation gases inside the bottle are very strong. Heat or motion will stimulate the fermentation process, while cool temperatures slow it down.

If the courier has left your kefir outside, don’t worry! It is still safe to drink, as it will just continue fermenting.

You may freeze your kefir if you wish, but please be aware that this will cause your kefir to separate. This is not a problem and your kefir is still safe to drink; just blend it up and the lumps will disappear.

How to store your kefir

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How long will it take to see results?

Most of our clients need at least three courses of back-to-back kefir to see results. For severe conditions, it may take six months to see a result. Remember that kefir is not a drug, it’s a way of “re-seeding” your microbiome. Those little seeds have to grow up into plants, and then begin to work inside your system. This takes time.

Your condition didn’t get this way overnight, and it won’t resolve overnight! But keep going - the kefir will be a great ally on your healing journey.

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Once you’re feeling better, do you need to keep taking the kefir?

You are the expert of your own wellness - you decide! You will see the results, and begin to feel better. If symptoms begin to reappear, you will know that you need another course.

We recommend that you take a booster course quarterly - that’s four times per year. Spring, Summer, Autumn & Winter are good ways to remember - whenever the seasons change.

Why do you need to keep taking kefir?

Your microbiome is under constant assault from sugar, stress, environmental toxins and antibiotics. Even if you haven’t taken antibiotics from the doctor, they may still be in your food, from the antibiotics that leach into the groundwater and food chain.

Your system needs ongoing protection from all those attacks! Kefir will boost your immune system to keep you strong and healthy, so you can fight off infection.

You can’t overdose on kefir, it’s a natural medical food. On the farm we take it every day - on bad days we take two ;) It helps boost our energy, keep us calm and focused, and drives away sugar cravings.

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How should you take your kefir?

I’m very strong! The recommended suggested serving is 170ml per day. If you experience any discomfort or detox symptoms please decrease to 1 TBSP per day and gradually work up to the full suggested serving over time.

Each of your 4 bottles contains 900 ml, which gives you a total of 3.6 litres of kefir.

You should wait roughly ten minutes after your kefir, before you eat. The idea here is that you’re giving those nice friendly bacteria a clear run at your gut, so they can settle in. It’s okay to drink liquids before kefir; just don’t have food

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How can you make kefir taste better?

Some of our clients find that they end up really craving the sharp, fizzy taste of the kefir on its own. If you’re struggling with the taste, try blending it up with a banana and sweeten with stevia to taste. If you flavour the kefir this way, please drink it immediately and do not let it sit overnight, as the fructose in the fruit will damage the probiotics over time.

100% pure stevia is the only sweetener we recommend using with kefir. Stevia is natural, comes from a plant, is zero calorie and is safe for diabetics. Most importantly, it does not damage your microbiome. In fact, stevia is not really a sweetener at all - it just stimulates the sweet sensors on your tongue. So you experience sweetness - with none of the downsides!

We do not recommend maple syrup, agave, or honey to mix with kefir. Maple syrup and agave have a high GI, which disrupts your microbiome. Honey is a natural antibiotic, which interferes with the good probiotics in the kefir.

(Side note - honey is terrific, and we use it for medicinal purposes, to heal wounds or use as a gargle. But honey rockets your blood sugar just like pure glucose, so use it with discretion.)

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Will you have a detox?

Kefir is an adaptogen, which means that it affects each person’s system slightly differently. You are unique; your history of autoimmune conditions, antibiotic use, stress, illness and infection will create a specific microbiome profile.

Many of our clients experience a “detox” effect as the kefir goes in and does its “spring-cleaning” work inside your microbiome. Detoxing symptoms may include headaches, wind, nausea, fatigue and bloating. The more severe the issue with which you are working, the more severe your detox will be.

The important thing is not to stop taking your kefir! It’s not making you sick, it’s making you better; but you may feel worse first. Persist, and you will get there in the end.

This detox process is part of the reason why we do not sell through outside retailers. It’s important to us that we are personally available to coach clients through this journey, which can be a bit of a roller coaster!

You can ring 01239 654 072, or email info@chucklinggoat.co.uk if you have any questions. We’re always happy to chat!

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What to eat and what to avoid during your kefir course

Your kefir will get straight to work inside your system, putting the good bugs back in. But you need to get ready to do some maintenance on your brand new inner garden!

Help your ecosystem out in the following ways during your kefir course:

• Avoid sugar - have 100% pure stevia instead.

• Avoid cow dairy - have goat dairy instead. (This includes goat milk, goat butter and goat cheese.)

• Avoid bread, rice, pasta. Instead, we recommend “good grains,” which are low-GI and gluten-free. These include oatmeal, quinoa, amaranth, millet and buckwheat. Instead of white potatoes, which are high-GI, try new potatoes or sweet potatoes.

• Add good fats to your diet. For Example:

• Mix 1 TBSP of flaxseed oil into your kefir in the morning. • Add 1/2 an avocado to your scrambled eggs. • Stick 1 TBSP coconut oil in your mouth, let it melt and swallow!

Great for gums and teeth, as well as your microbiome. • Eat a handful of walnuts for a snack.

• Add a daily dose of bone broth or a quality collagen supplement to your diet. This will help to heal the lining of your gut.

For more nutritional tips and recipes see our blog kefirise.com

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Kefir is great before, during and after pregnancy.

Before pregnancy, kefir gets your body, immune system and hormones into the best possible shape for the adventure ahead. Re-populating your microbiome with good bugs is the most wonderful gift you can give your baby, because baby will get his microbiome from you!

During pregnancy, kefir will reduce the risk of your baby being born with eczema by almost half. It is also a safe and natural way to aid with energy levels, mood, anxiety, depression and hormone swings.

After pregnancy, kefir will help to speed your healing process, assist with weight loss, and prevent baby blues - as well as adding more beneficial lactobacillus bacteria into your breast milk.

Yes, you can. Kefir is helpful and safe for babies. It contains lactobacillus, which has been shown to reduce abdominal cramping in infants, easing symptoms of colic.

Recommended dosage is 10 ml per day for infants. Increase the dosage as the child grows. Four year old children can have the adult portion of 170 ml per day. You can share a course of kefir with your baby - it is safe and beneficial for both you and your baby.

Is kefir safe to drink during pregnancy?

Can I give kefir to my baby?

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Can I give kefir to my pet?

Yes. Kefir is great for dogs, cats, horses and goats. It is particularly helpful for itchy skin complaints, allergies or wounds that won’t heal. Dogs and other small pets can have 20 ml per day, while horses and other large animals can have 40 ml per day. You can share a course of kefir with your pet - it’s good for both of you.

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What is the nutritional profile of our kefir?

Kefir is lactose-free, as all lactose is consumed during the fermentation process. If you struggle with lactose problems, you may want to try adding kefir to your diet in small amounts because a study in the Journal of the American Dietetic Association showed that, “Kefir improves lactose digestion and tolerance in adults with lactose malabsorption.”

A 2014 study published in the Journal of Osteoporosis International found that consuming kefir benefits bone density and can reduce the risk of osteoporosis. The researchers found kefir works by increasing the absorption of bone-building minerals including calcium and magnesium.

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Does kefir interfere with medication?

Kefir is a powerful probiotic that boosts the action of the immune system. If you are taking medication that suppresses the immune system, the action of the kefir will conflict with this. You need to consult your GP, and explain that you would like to pursue some “immunotherapy, using an oral probiotic”. You may choose to stop taking your immune suppressant for a time, to give the kefir a chance to boost your immune system.

If you are taking antibiotics, you may still take the kefir. The kefir will buffer your system a bit during your course of antibiotics. Be sure to take 9 weeks of kefir after your antibiotics are finished to repair the damage.

If you are on long-term antibiotics, consider coming off them for a time to give the kefir a chance to work. You can always begin the antibiotics again if you find you need them. And if you keep doing what you’ve always done - you’re going to get the result you’ve always gotten! Antibiotics harm your immune system and create a cycle of infection that will make you sicker over time.

Many of our clients find that they can gradually come off some or all of the medications that they are taking, as their immune systems start to function properly again. Please do this only under the supervision of your GP.

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Warfarin is the only medication that we are aware of that is disabled by the kefir. Warfarin is delicate, and the Vitamin K in the kefir makes the Warfarin ineffective.

Kefir boosts your immune system and helps it work properly. This is an antagonistic action to immunosuppressants, which suppress the immune system.

Taking both kefir and immunosuppressants at the same time is like trying to drive your car with your foot on both the gas and the brake. If you are currently on immunosuppressants, you need to make a decision about which treatment path to choose; we don’t recommend taking both at the same time. This is a serious decision that you will need to make in cooperation with your GP.

Some of our clients have reported back to us that the new generation of blood thinners, including Apixaban and Edoxaban, are not destabilised by high levels of Vitamin K in kefir. It’s worth having a chat with your consultant, as to whether a switch to these newer blood thinners might benefit you, and enable you to take the kefir at the same time.

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“For a long as I can remember I’ve suffered from really bad eczema; set off especially by certain products like artificial colours. I had tried so many thing to cure it but nothing seemed to be working (and I really wanted to keep away from steroid creams and the like). I then saw your company on the TV and thought I may as well give it a go! It’s helped so much its like a miracle and I’ve also noticed my skin has become much clearer of any spots as an added bonus!”

~ Saffia King

Baby and parents have finally had 2 consecutive uninterrupted night sleep. After my sister applied the Baby Kefir Lotion of course! Baby also stopped scratching instantly which left us wide mouth in glee.

~ Aida Paez

I have never written to a company about their product before but I had to this time as my skin has vastly improved since using your product. I’m 28 and have suffered with acne for a long time, and although there is no miracle cure, your product has improved the quality of my skin the most!

~ Sarah Penney

My husband suffers from rosacea, and about a year ago we heard about Chuckling Goat and he ordered a course of your kefir. It cleared his rosacea up completely and he looked healthier than ever before!

~ Amanda Kerley

I just wanted to say thank you and share with you what difference your marvellous product has made to me. I have suffered badly from IBS for about ten years, pain, bloating and unable to travel very far on some occasions, I also had severe rosacea which needed to be covered with make up every day. Halfway through my second batch of kefir, and I haven’t had an IBS episode for 2 weeks. My face looks a normal colour. I really can’t attribute these improvements to anything else, so..... wow!All the best, and thanks again!

~ Pauline Potter

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Glynmelyn,Brynhoffnant,Ceredigion. SA44 6DS

01239 654 072info@chucklinggoat.co.ukwww.chucklinggoat.co.uk

Photography by Caitlin Tyler - www.caitlintyler.com