Keto 101 Diet Webinar

Feeling sluggish, tired, moody, and overweight? Check out our LIVE Keto 101 Webinar to learn all about this healthy way of eating!

Click here to watch: Keto 101 Webinar

We will share the necessary steps you’ll need to take to start living a ketogenic lifestyle, including food lists and recipes to get you started.

In Particular, You Will Learn The Following…

-Definition of a ketogenic diet
-What keto is NOT
-How keto improves health
-Different styles of keto
-Basic food guide of what to eat (and what not to eat) on a ketogenic diet.
-Simple keto recipes for your first few weeks.
-How to get started immediately!

The prospect of making major life changes can be overwhelming, but we are here to help you along your path.

Why This Is A Must Watch:

Do you want to experience improved mental focus and clarity, an unlimited flow of energy, appetite control, assist in abdominal fat loss, decreased inflammation, decrease in arthritic pain and increased fat burning?
Our goal with this webinar is to discuss how a ketogenic diet can benefit your life by aiding in weight loss, appetite suppression, and by reducing the risk of dangerous afflictions like Type 2 Diabetes and Heart Disease.

>>>Click here for your step by step diabetes guide to learn how to have healthy blood sugar and energy

The Ketogenic Diet has taken the world by storm and the reason for the growing popularity of this lifestyle are the results people are able to achieve without making any compromises. During our time together we will explain the ketogenic diet, help you determine if it is right, and get you started.

Last But Not Least, Here Are Some Amazing Keto Recipes! 

Click the links below to start some happy healthy fun in the kitchen.

BREAKFAST:

Crustless Mini Quiche
Chard and Sausage Hash
Maple Sausage Patties

LUNCH:
Crisp Salami and Cheese
Mini Pepper Nachos

DINNER:
Sausage Fried Rice
Keto Lasagna
Stuffed Manicotti

DESSERT:
Mom’s Texas Brownies
No-Bake Cheesecake
Keto Chocolate Chip Cookies

SNACKS:
Homemade Apple Chips
Vanilla Pumpkin Seed Clusters
Soy Sauce Marinated Deviled Eggs

KETO BONE BROTH:
https://www.gnom-gnom.com/whole30-paleo-keto-bone-broth/

>>> For more yummy recipes like this- click here for your FREE 30 day Paleo Reset Diet!

Want to learn more and stay connected?

Sign up for our 14 Days to Health FREE Video Series here >> https://onnalomd.com/14daystohealth/

What’s all the buzz about this cell regenerative diet called Prolon?

Let me ask you this…

Have you been having trouble with your blood sugar? Has it been hard to lose the extra few pounds even though you’ve been doing a good job with cutting out processed foods and excess carbs, plus you’ve been exercising regularly? Is your belly fat impossible to get rid of? Do you want soft ‘younger looking’ skin? Have you been toying with different kinds of intermittent fasting diets and just don’t know what’s what?

The Fasting Mimicking Diet will address these concerns with positive outcomes, as studied by Valter Long, PhD. It’s all shared in his book Longevity Diet which is a great read. He started off with researching the diets and lifestyles from the blue zone locations, where they have the highest numbers of centurions. One of the components he finds out is that these people undergo some kind of fast or fasting mimicking diet.

Since then he’s done extensive research on The Fasting Mimicking Diet which has the following benefits found in mice:
– shrunk tumor size in half
– decreased bone density drop
– decreased skin inflammatory disorder
– decreased weight without losing muscle mass ( a big problem for other fasting diets)
– improved cognition

He’s since found similarly compelling results with humans.  I tried it myself 1 month ago with 20 other clinicians and have found amazingly positive results. Since then I decide to do it again, so I want to share with you my 5 day experience here with you. But first, let’s learn more about fasting.  Don’t forget to check out my 5 day personal experience with 5 days of fasting mimicking diet in the bottom of this article. 

First, what is fasting?

Fasting is avoiding food and calories, so that your body can switch from burning glucose for energy to burning fatty acids and ketones, an alternative source to energy in our body.  When we make ketone bodies, that’s when we are in a fasting state.

With that said, research points to the following three benefits of fasting:

  • Weight control and weight loss
    • These factors are accomplished because you are forcing your body into a caloric deficiency. You know the saying, “calories in and calories out”? One of the most basic understandings of weight loss is to burn more calories than you consume. This is true in many cases, however sometimes underlying health imbalances and diseases are the root cause for an individual having issues with weight loss. So as always, be sure you are working closely with your functional medicine practitioner or healthcare professional of choice to get tailored support to fit your needs.
    • Beyond the weight loss, many fasts may also improve cholesterol, triglyceride levels, blood pressure, inflammation, and even insulin resistance.
  • Activating biological fasting
    • When we say “biological fasting” we are talking about the way that your body is forced into survival mode because no external nourishment is available. Think about your evolutionary ancestors in the middle of winter or drought. There was no food. This was before fasting was on the cover of Cosmo and it wasn’t practiced for any health benefit. It was simply a reality of the times.
  • Triggering cellular optimization and cellular rejuvenation
    • When your body is stressed for a long enough duration of time, deeper phases of survival mode can be triggered. This is when your body starts working on cellular optimization and rejuvenation. In addition the body goes into autophagy.

There’s many types of fasts.

The many different fasts vary in terms of protocols, procedures, and even benefits. Since all fasts include caloric weight loss- you can expect weight loss on basically any fast. The question is if that weight will actually stay off once you complete the fast. If weight loss is your main goal, be sure to discuss this with your healthcare professional. Many fasts only trigger the first phase of fasting benefits as discussed above.

The ProLon mimicking fast however, is proven to allow you to enter all three fasting phases while still eating a uniquely crafted plant based diet. This fast was created by Professor Valter Longo, Director of the Longevity Institute at the University of Southern California.  The ProLon 5-Day Fasting Mimicking Diet is known to help you to experience the significant health, wellness, and longevity benefits of a full 5-day fast while still eating some foods.

Look at this chart below to compare popular fasts: What are different types of Fasting?

Time Restricted Fasting

  • Fasting during specific hours, of using a specific time pattern
  • For Example: 12 hour fasting (Eat between 8am  to 8 pm)
  • Or 16:8  16 hour fasting and 8 hour feeding.  (noon  to 8pm)  2 times a week
  • Can impact weight, blood pressure, cholesterol, and blood glucose
  • But not good to miss breakfast regularly, and long term can cause increase gallstone.
  • These has not been shown to trigger autophagy and apoptosis (that helps unhealthy cells die or be removed), or stem cell based regenerations

Intermittent Fasting

  • Extended periods of time like 16-48 hours with very little or no energy intake followed by intervals of normal eating
  • For example:  Alternate Day Fasting or 5:2 Diet, Eating normal 5 days, and 2 days with 60-70% calorie restriction (around 500 calories) on alternative days or 2 consecutive days
  • Follow continuously every week
  • Can impact weight, blood pressure, cholesterol, and blood glucose
  • These has not been shown to trigger autophagy and apoptosis (that helps unhealthy cells die or be removed), or stem cell based regenerations

Periodic Fasting

  • 46-100% calorie restriction for duration of your periodic fast
  • Total usually less than 5 days per month
  • 5 days per month for 3 consecutive months

Fasting Mimicking Diet

  • 5 days of plant based food designed to mimic the benefits of fasting per month
  • 800-1100 calories per day
  • Designed to promote healthy longevity by
    • switching all cell to a protected anti-aging mode
    • promoting autophagy (‘self-eating’ parts of the cell) and replacing damaged cell components with newly generated functional ones.
    • Killing damaged cells in many organs and systems and replace them with new healthy ones
    • Shifting the body into an abdominal/ visceral fat-burning mode, which continues after returning to a normal diet.
  • A good analogy is to think of the body as an old wood-burning steam locomotive low on wood.  To reach the next fueling station, the fireman can start burning the train’s oldest and most damaged wooden seats and walls, making the train lighter when generating the steam needed to keep it going Just as the seas can be rebuilt once the train reaches the fueling station the streamlined cells, systems, and organs can be rebuilt by activating stem cells.

So, ProlonFMD is a product that uses that model and made a gluten free, dairy free, plant based all in one food kit. I’m doing it again as a 2nd time after last month, and I want to share with you my experience.

Let’s explore these phases of fasting a bit deeper:

  • Fasting Phase 1: Day 1-2
    • Your body goes into survival mode about 24-30 hours after your last meal. Your body will then start tapping into the glycogen reserves in your muscles (while generating new liver glucose) and it will also start using your fat reserves.
  • Fasting Phase 2: Day 3-4
    • When your body goes two days without food, you enter this second stage of survival mode. Autophagy is triggered on day two or three.
    • Dr Ananya Mandal describes this process in the following way:
      • “The word autophagy is derived from Greek words “auto” meaning self and “phagy” meaning eating. Autophagy is a normal physiological process in the body that deals with destruction of cells in the body. It maintains homeostasis or normal functioning by protein degradation and turnover of the destroyed cell organelles for new cell formation. During cellular stress the process of Autophagy is upscaled and increased. Cellular stress is caused when there is deprivation of nutrients and/or growth factors.”
  • Fasting Phase 3: Day 5
    • When your body goes four days without food, things are getting serious. Your body (rightfully so) is worried about dying. At this point your body has already consumed your fat reserves (aka stored energy) and improved your cellular function, however your fast is still continuing. So what might your body do under this major stress?
      • Your body eliminates old, inefficient, and damaged cells.
      • Your body increases the number of stem cells that are circulating in order to create tissue that is strong, new, and young.
      • This final fasting stage has been proven to assist with the biological aging of the body’s internal clock.
      • Some studies in mice have shown this process to prevent or even reverse some diseases.

When done under professional guidance, going through all these three phases of fasting may have incredible health benefits for your body. You may even come out stronger, leaner, biologically younger, and healthier on the other side. This again is due to the process of autophagy and stem cell-based regeneration.

What is the ProLon 5-Day Fasting Mimicking Diet?

As displayed in the chart above, The ProLon 5-Day Fasting Mimicking Diet helps your body to reach deeper benefits beyond just weight loss. It is also beneficial because you are still eating a little bit each day which can help to protect your body from some of the negative and dangerous associations that occur when not eating.

This is completed with five days of consecutive fasting while also eating the specific pre-formulated ProLon foods. These will help your body to maintain lean body mass. Research has shown fasting mimicking diets to have many positive impacts including those listed in this chart:

Hers’s My Journal On The Fasting Mimicking Diet

Day 1: Click Here To Watch My Video 

  • First, I collected some data yesterday:  pre-weight, visceral fat, body fat and muscle %, and also general sense of sleep and wellbeing.
  • The kit came with a Meal Program card, so it’s easy to follow the plan.
  • I had tasty nutty food bar and tea in the morning.  I didn’t feel hungry at all throughout the day
  • The crackers and olives taste really good. (My kids took a couple.)
  • The kit came with an algae oil and a multivitamin.
  • Today, I am priming my body to transition into a fasting state and begin cellular optimization.

Day 2: Click Here To Watch My Video

  • My body is switching to fat burning. Cellular recycling and clean up (autophag) begins!
  • I am enjoying the taste of all my food. Olives and Tomato soups are my favorites.
  • The L-drink is tasty especially after I added the hibiscus tea to the water.
  • Going from 1100 calories to 800 calories, some other group members shared they noticed the difference in terms of feeling a bit tired. I feel less this time compared to the first time I did Prolon a month ago. 
  • I consciously slowed down my day so I don’t feel as stressed.
  • I went to bed feeling hungry, but slept for 8 hours.

 Day 3: Click Here To Watch My Video

  • Today many people will reach full ketosis.
  • Hump day, but I am feeling more energy
  • I had a moment of feeling tired from low calories during the day, but that went away after an hour. I drank more water as a result.
  • amazing to have all this extra time when I don’t have to think about food or food prep!

Day 4: Click Here To Watch My Video

  • I woke up with high energy, and I didn’t think about food at all today.
  • The hunger feeling from day 1 and 2 is all gone, feel like I can fast for a lot longer.
  • I do miss my veggies and broths, so I can imagine creating a similar diet by cooking my own in the future.
  • i feel my  stem cells regenerating right now!! ( theoretically)

Day 5: Click Here To Watch My Video

  • Last Day. Yay! I woke up feeling great. Still enjoy the food immensely.  Today I get the kale crackers again, which I liked the most, since it’s salty.
  • My waist has thinned significantly, no bloating.  Had a busy day at work and managing it wrll.
  • My body is being rejuvenated from within and my skin has been extra clear. 

Final results:

  • I’ve lost 3% body fat, of those 2% visceral fat and 4 pounds in total.  I eat smaller meals since I’m not as hungry in between the 2 Prolon fasts.  And I also did maintain my muscle mass. A success!

ProLon is different than other fasts:

ProLon has been shown to give you many of the benefits of fasting while reducing the potential problems that come with not eating. Again, these benefits include improvement of age-related biomarkers due to the cellular optimization and stem cell regeneration. Overall, it is a fasting mimicking diet, which means you will still be eating food during these five days. The food is small, specifically designed meals, and low-calorie. The idea is that you complete ProLon for five days every 3-4 months for the goals of improving your person’s metabolic health and improving your age related biomarkers. However, if you are on insulin, are pregnant or have certain conditions listed here (onnalomd.com/prolon) you would not be a good candidate or need to check with a health professional first. 

Don’t forget to click here and sign up for my 14 days to health free video series that helps get your health a reboot in 4 weeks.

And click here to join my community on Facebook. 

 


References:

[i] Wei, M., Longo, V., et. al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Science Translational Medicine 15 Feb 2017: Vol. 9, Issue 377.

[i] Brandhorst, S., Choi, Y., et al. A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. Cell Metabolism 22, 86–99 July 7, 2015.

[i] Wan, R., M., Mattson, M.P., et. al. Cardioprotective effect of intermittent fasting is associated with an elevation of adiponectin levels in rats. J. Nutr. Biochem. 2010. 21, 413–417.

[ii] Trepanowski, JF, et. al. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017 Jul 1;177(7):930-938.

[iii] Johnson, J.B., Mattson, M.P., et. al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radic. Biol. Med. 2007. 42, 665–674

In addition, this blog was written in large part thanks to the ProLon Ebook- “Not So Fast.”

Want To Stay Healthy As The Season Changes? Here’s Our Top Favorite Autumn Autoimmune Paleo Recipes!

Are you looking to make some healthy recipes that are also festive?

Do you want to make family-favorite treats that are nourishing and even kid-friendly?

If you’re one of the many who usually gets the flu and adds on a extra couple of pounds along with all the holiday stress- have no fear!

It is possible to eat delicious treats AND have them be good for your body, mind, and spirit.

Here are our most favorite Autoimmune Paleo recipes from our favorite kitchen wizards. Explore these amazing anti-inflammatory ideas and have some fun! They are sure to meet your desires and make the whole family smile as they say “Mmmm….”!

>>Click here to download your free guide “Addressing Autoimmunity: What You Need To Know.”

Paleo Chocolate Chip Pumpkin Bread (AIP, Gluten Free)

This amazing recipe and photo are compliments of Unbound Wellness. Michelle has so many wonderful recipes and this one is a tried and true delight! Click here for the recipe and instructions. 

Turmeric Chicken Noodle Soup Recipe with Zoodles

Mmmmmm here another awesome recipe, especially when a loved one is feeling  under the weather. This one is a favorite for the whole family and is a zesty play on the classic chicken noodle soup. Click here for the recipe and instructions.  Photo and recipe compliments of Paleo Hacks. If you’re ready to take your health to the next level- click here for your FREE 30 day Paleo Reset Diet Guide!

Bulletproof-Style Dandelion/Chicory Coffee

Bulletproof coffee has been all the rage recently, and this is a yummy mix to enjoy! The health benefits of dandelion and chicory come with a might boost for your body and taste buds alike. Click here for the recipe and instructions. Photo and recipe compliments of Autoimmune Wellness.

Garlic Rosemary Breadsticks

The perfect addition to holiday meals! AIP friendly breadsticks are indeed possible! These are a must try and a great addition to any potluck. You’ll be surprised by how fluffy and light these are too. Photo and recipe compliments of The Paleo Mom. Click here for recipe and instructions.

Frozen Yogurt

If you want a healthy dessert, look no further! This is a perfect way to end any meal. Sometimes Autumn season brings heavy dinners, so what better way to finish than with this refreshing treat?! Photo and recipe compliments of Autoimmune Wellness. Click here for recipe and instructions. For more yummy recipes like this- click here for your FREE 30 day Paleo Reset Diet!

Ginger Turmeric Smoothie

Want to wake up and give your body pure nourishment and energy? Look no further! This smoothie is packed with superfoods to keep your immunity strong and your heart happy. Picture and recipe compliments of PaleoPlan. Click here for recipe and instructions.

Stacked Beet Salad with Crispy Shallots & Herb-Infused Oil

This is one of our favorite salads for fall dinner gatherings. It is beautiful to the eye and healthy for the belly. Plus, it is a wonderful way to get lots of fresh veggies into your dinner while also pleasing your company. Photo and recipe compliments of HeartBeet Kitchen. Click here for recipe and instructions.

We hope you enjoy a most delicious and nutritious Autumn season!

Do you have a fall favorite recipe that you’d like to see in an AIP form? Do you have a recipe you’d like to share? Comment below and let us know!

>>Click here to download your free guide “Addressing Autoimmunity: What You Need To Know.”

 

Guide To Boosting Your Cognitive Health Part 1: Nutrition

If you want to improve your brain health, at any age and in any condition, this article is a must-read for you.

This article is perfect for four types of people:

A) You are starting to notice the first signs of cognitive decline:

  • Confusion
  • Poor motor coordination
  • Loss of short-term or long-term memory
  • Identity confusion
  • Impaired judgment

B) You simply want the best brain health your whole life through.

C) You are supporting a loved one who has started to lose optimal brain function.

D) All of the above.

Whether you yourself are suffering, your loved one is struggling, or you are an advocate of healthy living- you will want to take note of the 16 tips offered here in this guide.

This guide is based on Dr. Bredesen’s #1 Bestseller, The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline. His substantial work in the field of reversing cognitive decline is instrumental for anyone suffering from this themselves or supporting a loved one going through this process.  

These tips would truly benefit all of us, especially those of you who are trying to find the right protocol to support your brain health.  Stay tuned next week too when we share part 2 of this special series!

1. Fast for at least 12 hours between the end of dinner and the beginning of breakfast.

This allows autophagy to occur, which helps your brain to destroy aggregated proteins and other unwanted accumulated molecules. It is best to break the fast with water with some lemon, as a detoxifying drink. Please note: It is best to work with your functional medicine doctor to ensure your blood sugar levels are in a safe proper range for fasting.

2. Fast for at least 3 hours prior to going to bed.

This helps to prevent insulin from inhibiting melatonin and growth hormone, and thus improves sleep and immune function. 

3. It is key to minimize simple carbohydrates

Such as sugar, sweet treats, bread (white and brown), white rice, white potatoes (OK to eat sweet potatoes and other colored potatoes in small quantities), soft drinks (both regular and diet, since diet alter microbiome), alcohol, candy, cakes, processed foods, and anything else with simple carbohydrates. The goal is to change from carbohydrate metabolism to lipid metabolism.

4. Make most of your diet from items that have a glycemic index lower than 35.

For a list of glycemic indices for food, see: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods

5. Vegetables should be the largest part of the diet

Especially non-starchy ones. Include both uncooked (salads) and cooked. Include as many colors as possible.

6. Avoid fruit juices, but eat fruits 

The whole fruit includes the fiber or have smoothies with fruit, but do not make the smoothies too sweet —best with some vegetables.

7. Avoid gluten and dairy as much as possible.

It is recommended that you get Cyrex Arrays 2, 3, 4 and 20 to help guide you: Array 2 is to determine if you have leaky gut; Array 3 is to determine if you have gluten sensitivity; and Array 20 is to determine whether you have a leaky blood-brain barrier.

8. Reduce blood sugar

You can do this by including fiber, both soluble and insoluble. Try this recipe to make your own almond milk.

9. Reduce toxins

Try this by including cilantro, cruciferous vegetables (e.g., broccoli, cauliflower, brussels sprouts).

10. Include good fats

Such as avocado, nuts, olive oil, seeds, etc.

11. Avoid processed foods and instead eat whole foods.

12. Meat is a condiment, not a main course.

If you eat it, fine, but don’t eat too much (2 or 3 ounces, 1-5 nights per week), and eat pastured chicken or grass-fed beef. Fish is fine if wild caught, best to avoid high-mercury fish such as tuna, swordfish, and shark (fish with large mouths and long lifespans are worst). “SMASH” fish are best (salmon, mackerel, anchovies, sardines, and herring).

13. Emphasize foods with high nutrient density

Such as kale and romaine lettuce. Each day, try to eat at least 3 helpings of:

  • Dark leafy greens, such as kale, collards, spinach, or chard.
  • Colored vegetables or fruits, such as berries, carrots, or beets.
  • Sulfur-rich vegetables, such as cabbage, broccoli, cauliflower, or asparagus.
  • Include aromatic herbs such as cilantro, parsley, basil, or mint.

14. Be aware of the “dirty dozen and clean 15” foods.

The Dirty Dozen are foods highest in pesticides, and therefore important to buy as organic: Click here to learn more: https://www.ewg.org/foodnews/dirty-dozen.php The Clean 15 are foods that are not sprayed as heavily, and therefore relatively safe to buy conventionally (non-organically): Click here to learn more: https://www.ewg.org/foodnews/clean-fifteen.php  See: www.fullyraw.com/dirty-dozen-clean-15

15. For grains, legumes, nuts, and seeds, it is helpful to remove the lectins and phytates

Do this by soaking prior to cooking. https://wholelifestylenutrition.com/health/is-soaking-grains-and-legumes-necessary-and-how-to-properly-soak-and-prepare-them/

16. Incorporate pro-biotics and pre-biotics

Do this after determining that you do not have a leaky gut (Cyrex 2). Pro-biotics help to optimize your microbiome, the bacterial population in your gut. Pro-biotic foods include fermented foods such as sauerkraut, kimchi, kombucha, dairy- free yogurt, tempeh, miso, kefir, and coconut water. Pre-biotics help to support the bacteria of the microbiome. Pre-biotic foods include jicama, chicory, Jerusalem artichoke, and others. 

In Summary

There are so many benefits to having the proper nutrition. We hope that this information is useful for you on your journey for the best cognitive health. If you’d like personal support in this process please click here to learn more about our Happy Health Brain Longevity Program. Also, be sure to check out our entire series on cognitive health by clicking the links below:

Guide To Boosting Your Cognitive Health Part 1: Nutrition

Guide To Boosting Your Cognitive Health Part 2:  Lifestyle Tips

Guide To Boosting Your Cognitive Health Part 3: Kirtan Kriya

Guide To Boosting Your Cognitive Health Part 4: The Ketogenic Diet

Guide To Boosting Your Cognitive Health Part 5: Is your blood sugar affecting your brain?

 

PS: You are invited to click here to sign up for our free 14 Days to Health Video Series and to join our Facebook group for personal support: The Happy Health Community. 

 

Tune in next week when we share Guide To Boosting Your Cognitive Health Part 2: Lifestyle

Image result for facebook group

RESOURCES:

Book: The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline

by Dale Bredesen, MD

Image result for end of alzheimer's book

A fizzy gut healing surprise: Beet Kvass

Fermented food has been known to help rebuild our gut flora and support immune response along with digestion in our gut. This year, in supporting my own gut healing journey, I set the intention to learn the art of all things fermented. We had all these excess beets from our CSA veggie box, so we started making this simple refreshing, fermented drink. A nice alternative to kombucha.

Beet Kvass

Ingredients:

  • 3 medium beets cut into small chunks
  • 2 – 3 slices of ginger
  • 4 tsp salt
  • Filtered water
  • 1 large glass jar

Instructions:

  1. Place beets in a bowl and sprinkle with salt. Combine the mixture and place into the glass container and fill with filtered water. Cover container.
  2. Keep at room temperature for 3 to 6 days until it starts tasting tart. I like mine tart, so I keep it for 5-6 days. Then transfer liquid into container to be refrigerated.
  3. You can keep some left over Kvass as inoculant for the next batch.
  4. Recommend 1/2 cup per day. I use the leftover beet chunks as pickles for a side dish or in salads. You can add them to soups, but heating will kill the beneficial bacteria.

***It is always important to keep the liquid covering the food that’s fermenting to prevent mold from growing.

ENJOY!!!