Fats That You Should Cheer About

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All fat is NOT created equal!

Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.

Health-building fats support your brain, hormones, immune system, heart health, and moods while health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods) – clearly not the type of fat you want to be consuming alot of.

As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right? #ofcourseyoudid

So let me give you a definitive list of the fats to use, and the fats to ditch.

Health-boosting fats are from:
• Nuts and seeds (hemp, flax, and chia)
• Fish
• Seaweed
• Pasture-raised/grass-fed animals/eggs
• Olives
• Avocados
• Coconuts

And what about  “virgin” oils – do they make a difference? THEY SURE DO, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!).

According to the World Health Organization’s Codex Alimentarius:

“Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.”

For example, Extra virgin olive oil must:

  • Be cold pressed
  • Not contain any refined olive oil
  • Possess superior quality based on chemical composition and sensory characteristics.

Don’t you think these standards ensure higher quality? I sure do!

Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. #AllTheWins

Health-busting fats are from:

• Seed and vegetable oils like safflower, soybean, and corn oils
• Hydrogenated and partially hydrogenated oils.

Hydrogenated oils are particularly bad; this is because they contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. #aintnobodygottimeforthat

So, now the question is, ‘How do I get more health-building fats Melanie?’

Well, first of all, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by North Americans…#gross. You need to kick that crap to the curb.

Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.

Third, make healthier versions of your go-to processed foods. Pinterest is fabulous for finding easy and healthy swaps. Of course, I’ll help you out below with my super-simple mayonnaise recipe. It’s way better for you than the unrefrigerated stuff you find at your grocery store.

Now tell me: What’s your favourite fat and why? Let me know in the comments below.

************************************************************************************And with the Christmas and Holiday season around the corner, do you have a plan for dealing with all the parties, get togethers and social events?
 Let me help you stay on track with my Weight Loss Breakthrough Call. 

Book your FREE call here

*************************************************************************************

Recipe: Healthy Mayonnaise

food-eggs.jpg
Photo by Tookapic on Pexels.com

Makes about 1 ½ cups

Ingredients:

  • 1 large or extra large egg
  • 2 tsp lemon juice
  • ½ tsp salt
  • 1 tsp Dijon mustard
  • 1 clove garlic
  • 1 cup olive or avocado oil

Directions:

  1. Add all ingredients except oil to your food processor. Process until creamy (about 10 seconds).
  2. With the food processor running, add a few drops of oil into the egg mixture. Every few seconds add a few more drops. Continue until the mixture starts to thicken.
  3. Now you can do a slow drizzle. Stop pouring, every once in a while checking that the oil gets fully incorporated.
  4. Store leftovers in a covered container in the fridge for up to 1-2 weeks.
  5. Serve & enjoy!

Tip: Use this in place of mayonnaise for egg, salmon, chicken salads, etc.

10 Signs You May Have a Hormonal Imbalance (And What To Do About It)

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Hormones are like chemical messengers, and govern nearly every cellular action in our body. Each group of hormones has a very distinct role in our body – some are considered essential, others are not.

Let’s start with our sex hormones. While very important, estrogen, progesterone and testosterone, are actually not essential for our survival. They’re responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking.

On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells – essentially feeding our brain.

These hormones are so crucial, that in times of chronic stress, cortisol (the “hormone of stress”) will be made at the expense of sex hormones. No wonder we can start feeling whacked out and disconnected at certain stages of life!

So what happens when hormones stop playing well together?

We can often experience a ripple effect, even when there’s a slight hiccup in hormone function. Also, with the interconnected nature of your endocrine system, one hormonal imbalance can lead to an additional one, causing multiple symptoms and overlapping health issues. #notgood

The 10 most common signs that you may have a hormonal imbalance:

  1. Poor sleep – not being able to fall asleep or stay asleep
  2. Fatigue that’s not alleviated by sleep
  3. Night sweats and hot flashes
  4. Resistant excess weight and body fat, especially around the belly
  5. Low libido or sexual dysfunction
  6. Acne or other skin issues
  7. PMS symptoms
  8. Foggy thinking (brain fog!) and difficulty concentrating
  9. Mental health issues – depression and anxiety in particular
  10. Mood changes like irritability and anger

NOTE: I know that maybe you’ve been to the doctor and have been told that your hormone levels are within the normal range and there is no cause for concern. Here’s the thing – normal does not meal optimal. You could be on the low end of normal range but still within the normal range and be feeling like crap. Don’t settle for normal or average….aim for optimal. Choose to bring your overall health to the highest possible levels.

While there can be many causes to hormonal imbalances, the following are the most common ones that have been identified:

  • Age and stage of life
  • Chronic stress
  • Medications (e.g. the Pill)
  • Toxins and endocrine disruptors like xenoestrogens (think plastics, chemicals in skincare products)
  • Poor nutrition and lack of adequate key nutrients (not enough or poor quality fat)
  • Blood sugar regulation problems (think cravings, fatigue, hangriness)
  • Disrupted circadian rhythm (poor sleep)
  • Chronic inflammation (e.g. leaky gut & digestive system inflammation)

If you’re reading this and thinking, “this is me, this is me”…. don’t panic! I’m going to share with you 5 simple ways to support and rebalance your hormones naturally.

Eat whole foods: processed, packaged foods offering little to no nutritive value will also offer little to no fuel for your hormones.

Be sure to eat fresh over packaged foods, including plenty of vegetables, fruits, and quality sources of free range and grass fed meats and eggs. Also, if tolerated – nuts, seeds, and legumes in moderation. Keep in mind that grains and dairy may cause or exacerbate hormonal problems for some people so these should be infrequent or avoided all together.

Eat more good fats: Good fats are essential for hormonal health because sex hormones need fat as a building block – and your body can only use the ones you give it. Fat is also needed for your brain, eyes, immune system, heart health and mood.

Opt for sources of good fats from whole foods, such as avocados, raw nuts & seeds, coconut oil, extra virgin olive oil, real butter or ghee (grass fed preferable), wild-caught salmon, and free range eggs – yes, you can eat the yolks (and you should)! I posted recently about Healthy Fats and Dangerous Fats. Check it out here.

Exercise daily: Working out on a regular basis, engaging in strength training, and incorporating HIIT (high intensity interval training) has been proven to be especially beneficial for keeping our bodies AND our hormones fit. And exercising also helps you sleep better.

Sleep better: Getting deeper, more restorative sleep can be the key to supporting your hormones, above all other measures (but that doesn’t mean you should ignore the other ones!). If you have trouble falling asleep, consider adding essential oils to your night-time routine (via diffuser or topical application). We have had great success adding essential oils to many different areas of our lives!

Manage stress & practice self-care: the truth is – stress can be devastating for hormonal health (an overall health in general). We need to equip ourselves to manage the stress and “business” of everyday life through the actions that bring back balance and wellbeing to our bodies AND our minds – like good nutrition, exercise and sleep!

Learn better coping mechanisms (like breathing techniques), practice mindfulness and be sure to engage in daily self-care. Self-care doesn’t have to be a complicated or expensive venture. What is it that you enjoy doing to relax? Having a bath? Giving yourself a facial? Reading a book? Taking a walk? Whatever it is, engaging in it daily (ideally) will dramatically support your hormones.  Lastly, have you heard of the app Calm? It has guided meditation (5min), breathing exercises, relaxing music and sleep stories. It’s a great app that really helps you to focus, relax and sleep.

If you’d like to chat about simple ways you can get your hormones working with you (instead of against you), book a free 30 min call 

RECIPE: Hormone-friendly Choco-nut Fat Bombs

Ingredients:

  • ½ cup almond or other nut butter, no sugar-added (if nut-sensitive, use sesame tahini or sunflower seed butter)
  • ½ cup virgin coconut oil
  • 3 Tbs raw, unprocessed cacao powder
  • stevia, xylitol or monk fruit to sweeten to taste ( 1-2 drops or 1/8 tsp powder)
  • silicone candy mould or mini-muffin pan

Optional add-ins:

  • splash of real vanilla extract or vanilla powder
  • cinnamon or ginger
  • pinch of Himalayan pink salt or Celtic grey salt

Directions:

  1. In a large skillet melt coconut oil and nut butter over low heat.
  2. Stir in cacao powder and desired sweetener.
  3. Remove from heat and add vanilla (+ other add-ins), if using.
  4. Pour or spoon mixture into silicone candy molds or mini-muffin pan (about 1 Tb of mixture)
  5. Put in freezer until set.
  6. Remove from molds and store in the freezer or fridge in an airtight container.

Be mindful that each fat bomb is considered a full serving of fat – great for curbing the appetite, satisfying a sweet tooth and supporting your hormones with the building blocks they need! And FREAKIN DELISH. The hubby makes these HIMSELF every two weeks….seriously, that easy and totally delicious.

Need A Mood Boost? Eat This!

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No question that what you eat can affect how you feel, right? Both positively and negatively. (And the same goes for your kids. )

Mental health and brain health are incredibly complex. As are the foods we eat, and the ways our bodies interact with those foods. While, we don’t know the exact mechanisms of how food and nutrition help, we know a few ways that food impacts our moods.

First, we know that what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate. They are important not just for thinking and memory, but also for mental health. Second, we know what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings…bad ones. Where do you think the term #hangry comes from?

So, let’s talk about mood-boosting and mood-busting foods….which ones to include and which ones to avoid. Especially as we move into the winter months, with less hours of sunlight we need to take external steps to support and improve our mood.

Top Mood Boosting Foods and Supplements

  1. Did you know that some nutrient deficiencies can look like mental health problems? Yup. The food we eat (or don’t eat) can affect us so profoundly that it mimics a mental health imbalance…this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. Clearly, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. So make sure you’re eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest. #yesplease
  2. Pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods.
  3. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.
  4. Fourth. Make sure you get enough protein. Protein is your body’s main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. I recommend eating protein with every meal and don’t forget that protein also helps to regulate blood sugar,
  5. Fifth. Complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan (and remember that Turkey time is just around the corner). Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.
  6. Sixth. Fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

FUN FACT: One study showed that giving one multi-vitamin and one omega-3  fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%!

Not that I’m comparing my kids to prison inmates buuuuuuut, ALL my kids get fish oil in the morning to help set them up for the day AND in the evening before bed to help calm them and prepare them for sleep.

Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well!

Top Mood-busting foods

This shouldn’t be a surprise to you – processed foods are mood-busters! One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of becoming depressed by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health imbalances. How much feedback do you need to jump off this bandwagon? Processed foods are problematic for so many reasons.

I know you’re probably thinking….“But it makes me feel good!” Yes, some of these mood busters can make you feel better…but only temporarily. Most big food companies hire scientists to study how to maximize the “pleasure” centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste; they can light up our taste buds and make us feel good… for now. They call it the “bliss point” and their goal is light up this centre of your brain on a regular basis.

But do you know what also makes you feel good? Weight training,  running, walking..or just moving! Lots of things can help boost your mood and make you feel good….AND have the added benefit of improving your health.

A few other things to avoid are:

  • Alcohol (nervous system depressant)
  • Caffeine (may worsen anxious feelings and ability to sleep)
  • Sugar (messes with your blood sugar and can worsen inflammation).

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.

And remember, sometimes “feel good” junk foods, only make you feel good temporarily.

Recipe (mood boosting): Fruit Salad

fruit salad

Serves 6-8

Ingredients:

  • 1-2 cups watermelon, cubed
  • 1-2 cups cantaloupe, cubed
  • 1-2 cups blueberries, fresh
  • 1-2 cups blackberries, fresh
  • 1-2 cups green grapes
  • 1 tbsp chia seeds (optional)
  • 2 tbsp walnuts (optional)

Directions:

  1. Place all fruit in a large bowl and gently toss.
  2. Serve & enjoy!

 

The Queen Drinks It…It Must Be Good!

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Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.

Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I’ll share with you later.

What’s the difference between black tea and green tea (or does one even exist)?

First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. The difference lies in how each type of tea is processed.

If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the colour and flavonoids. Hence you have green tea.

If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.

Did you know? Adding milk to your tea reduces the antioxidant ability….

Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup….so if you are trying to cut back on your caffeine consumption, try drinking tea!

What are some the specific health benefits of drinking tea?

Heart health – For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. Green and black tea drinkers also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.

Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea.

Cancers – Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer.

Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk.

Diabetes – Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity.

Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don’t overdo the added sugar).

So, what’s the verdict on tea? 

Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers. Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.

I’d love to know: Are you a tea drinker? Which tea is your favourite? How do you like to enjoy it? Let me know in the comments below.

Recipe (Green tea): Matcha Energy Bites

matcha enrgy bites

Serves 6 (makes 12-18 bites)

Ingredients:

  • 1 cup shredded coconut, unsweetened
  • 4 tbsp almond flour
  • 1 tbsp matcha green tea
  • 2 tbsp honey or maple syrup
  • 1 tbsp coconut oil

Directions:

  1. Add all ingredients into food processor and pulse until blended.
  2. Shape into 1-1.5″ balls.
  3. Serve & enjoy….and try not to eat them all!

Tip: If you use sweetened coconut, then you can eliminate the honey/maple syrup.

Apple Pie For Breakfast

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With the cold weather officially here (meh), it’s also time for those meals that warm the body and feed the soul!

Like you, I follow a breakfast plan for every day of the week, and right on (weather changing) cue, my kids have been telling me that they’re bored with their current oatmeal. So last week, I switched it up and BAM, it.was.a.hit!

Incredibly easy and super delicious, let me introduce you to Breakfast Apple Pie Oatmeal!

Recipe: Breakfast Apple Pie Oatmeal

*I’m feeding 4 kids so you’ll need to adjust accordingly

Ingredients:
  • 1 medium to large size apple (we like honey crisp)
  • 2 tsp cinnamon
  • 2 cups dry oats
  • 1 egg
  • 1 tbsp butter
  • 4 cups of water
  • **wee bit of maple syrup…WEE

 

Directions:

  1. Add water and egg to the pot and stir.
  2. Add cinnamon.
  3. Peel and grate the apple. Add to the pot.
  4. Add oats. Stir.
  5. Add butter.
  6. Cook on low-medium heat and stir regularly to avoid sticking to the sides (cause it’s got the egg).
  7. You’re welcome.

What’s Your Gut Saying To You?

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“All disease begins in the gut.” – Hippocrates 

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (a.k.a digestive system) has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this.

  1. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites.
  2. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body.
  3. We’re just learning the connections between our gut and other areas of our body, like our brain (have you heard of “the gut-brain axis“).
  4. And don’t forget the  friendly resident microbes too. These guys also have newly discovered roles in our gut heal and overall health.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally.

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out…kinda like a bouncer at your favourite club. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out. This seemingly simple role is super-complex, and it can break down in so many places.

For one thing, our guts can literally “leak.” Like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there. A healthy gut is not a leaky gut. Maintaining a healthy gut barrier is the first pillar of gut health.

DID YOU KNOW? About 70% of our immune system lives in and around our gut – and if you’re gut isn’t healthy, how do you expect to be?

The second main part of your gut are the billions of friendly, health-promoting microbes. Gut microbes help us digest and absorb nutrients. They also fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, how do you improve gut health?

There are lots of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s start there.

Try eliminating:

  1. Added sugars, processed foods, and alcohol! Ditch the junk for a few weeks, and you may be amazed at how much better your body (and gut) feels.
  2. You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

Try incorporating:

  1. Nutrient-dense foods. When we allow tons of macro- and micro-nutrients into our gut, we maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.
  2. Probiotics: By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet. We make kombucha here at our house and the kids love it. They feel/think they are getting pop but I know that I’m supporting their health.

Can I have some Kombuuuuucha, please?

 

3. Increase fibre. Not eating enough fibre increases the risk of heart disease, cancer, diabetes, and obesity. Fibre plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fibre also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fibre? Fruits, vegetables, nuts, seeds, and even cacao.

4. And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Recipe (Probiotic-rich): Fermented Veggies 

IMG_4731

Ingredients:

  • 1 glass quart jar with a plastic lid
  • 1 to 1 1/2 tablespoons sea salt
  • 2 cups filtered water (water MUST BE FILTERED as chlorine will affect the fermentation process)
  • 2-3 cups chopped cabbage
  • 1 cup chopped cauliflower
  • 1-2 cups grated carrots
  • 1-1.5 tbsp garlic
  • 1 tsp grated ginger
  • cabbage leaves for stuffing jar

 

***OPTION: You can also use a veggie culture starter (my preferred method) in place of the salt and this is the culture I like to use. If you use this veggie culture, follow the recipe provided at the link.

Directions:

  1. First dissolve your sea salt in water in a glass jar or 2-cup glass measure.
  2. Then place vegetables and herbs into a quart jar.
  3.  Make sure you leave about an inch from the top of the jar.
  4. Then cover with your salt brine, leaving about an inch to a half inch from the top.
  5. Fold a small cabbage leaf and press it into the brine so the water floats above it and the vegetables are completely submerged.
  6. Cover with a plastic lid (it is best not to use metal as the salt and acids can corrode it, though I have used them occasionally if that is all I have).
  7. Screw the lids on tightly.
  8. After day 2 or 3 begin to “burp” your jars once or twice daily to let excess gasses escape. You can do this by unscrewing the lid just enough to hear the gasses release and then quickly tightening it back up. You should see a bit of bubbling and some liquid possibly dripping out after about day three, depending on the heat level in your home. I like to place my jars into some sort of container, like a rectangular Pyrex dish, to catch any drips. Set your jars in an undisturbed place in your kitchen out of direct sunlight.
  9. You can taste the veggies after about five days to see how soured they are. I prefer to let mine ferment for about 7 to 8 days in the winter and 5 to 6 days in late summer.
  10. Experiment! There is no exact science with fermentation. After your veggies are soured to your liking, place the jar (or jars) into your refrigerator where they will store for months.