Tag Archives: stomach

Healing in the Holidays Series Part 2

Happy Monday Warriors!

Happy December!!  Only one month left in this year!!!🤯

I hope you enjoyed last month’s topic about healing in the holiday with your nervous system!  We are going to continue on this month talking amount nutritional and emotional tips to help you walk out of the holiday season healthier than when you entered!

The holidays can be a time where you are literally surrounded by temptations!  From work parties, to holiday parties to Christmas cookies, ect.  Everything is always in moderation, but sometimes you can ruin your whole progress in a year with going crazy all month!  So, just like we need to prep our brain and nervous system, we also need to help prep our gut or (second brain).  I don’t even want you to say DIET! That’s assuming food is bad. DIE is not a word we should be discussing when it comes to food. Food should bring life, right?!

It’s ok to eat food, food gives you life. The right food I should say! We just need to change from low frequency food to high frequency living food. I promise when you start viewing food as a frequency giving you life, it’s not hard to say no to bad choices.  But, if you aren’t there yet, here are some tips:

1.  Prep your gut.
With all the bad holiday choices of food, something you can do NOW is prep!
Prepare your digestive system to be more efficient so it can digest quickly all the toxins you will be consuming!

I suggest three different supplements to take to re-acidify the gut so that it can digest things quickly and effectively, and gallbladder support to help break down your food better!  ( If you read on down below about traveling I also recommend this triad as well! )

If we have stagnation within our gut and poor elimination patterns, you will constantly be reabsorbing what you are trying to get out, which includes toxins.

Most individuals with acid reflux and digestion problems don’t have an acidic stomach and intestinal tract that’s WHY they aren’t digesting their food!

2. Food Prep.

One thing you can do is also to prep your own food! There are so many keto and paleo friendly food choices out there that taste the same or better than traditional holiday sweets and carbs.
I recently brought a couple favorite dishes to thanksgiving and they were awesome!

Here is a great resource for many different holiday recipes.

https://www.healthfulpursuit.com/roundup/keto-holiday-recipes/

3.  Portion Control.  Try and keep your portions small.  Believe it or not if you can eat smaller meals more frequently, you will do a lot better than eating ginormous meals all holiday season.
TIP: If you eat a little too much, grab some Doterra Celery Seed Essential Oil to help soothe and break down your food a little easier.

4.  Liver Support.     During the holidays you will probably end up consuming a few beverages as well, which puts a stress on your liver. Thinking ahead and supporting your liver your own unique needs is key.  I do this in my genetic based nutritional protocols, but you can also just add in a little liver detox support if you know you will be consuming more than usual.

Which brings me to my next point.

WHY DIETS DON’T WORK!

Many people experience with diets that they DO end up losing weight for a certain period of time.  But generally what happens is that individual can no longer take such restrictions, falls off and ends up gaining it back quickly.  This is the time of year where new years resolutions will come up as well, so it’s important to prep your mind for what’s ahead.  The point is as I mentioned above.  You have to change your mindset around food.  Does it give you life and raise your energy or not?  WE ALL WANT MORE ENERGY!
I mean, that’s like a GIVEN day to day request of most of my patients.
In order for me to accomplish that, you also need to eat foods that give you life!

A lot of people need to really make a lifestyle change.  It’s not about dieting.  And one HUGE factor many don’t address is toxins.  If you have ANY plans to lose weight, then you need to detoxify your body FIRST.  FAT holds on to toxins so it will make losing weight impossible when you are loaded with them. Again my genetic based nutritional protocols can help get your body detoxing better to set you up for success.

Sometimes a little jump start with a ten day cleanse can be helpful as well, but the goal here is to make a lasting change right?!

5. Probiotics.  Not the pill kind.  Pill probiotics don’t actually re-populate the bacteria.  I will say that again.  In research, it’s shown that probiotics (the pill kind) don’t actually repopulate the gut.  But, they DO create an immune response, which is good.  Taking probiotics in a pill is transitory, meaning they go right through your gut.  A better way to help support those bacteria is to actually feed the good ones you got!  Increase your fiber, eat fermented foods with lactic acid (which they eat)!  This will strengthen the gut, and your immune system!

___________
Traveling!

If you are one of the lucky ones that get to travel somewhere tropical for the holidays, I also have some tips to help prep you!!  

1. Skin!

In the winter we don’t see as much sun (Well some of us!).  Back in the 1940s there was documentation that calcium is needed by the skin and needs a fatty acid to shuttle it.
When there is sufficient calcium in the skin, the skin can withstand the stress of the sun, and not get damaged i.e. sunburn!!

So if you want that nice tan, and to not burn and damage the skin you need a GOOD source of calcium and a fatty acid to take with you!

The ones I like are whole food sources.  You CANNOT just use any calcium.  Most on the market are INSOLUBLE and are Toxic!

You have use whole food forms which I can offer you.

Calcium lactate is the form of calcium that the body prefers in the bloodstream.  It is extremely bioavailable.  it converts only once in the stomach, and once this happens it’s in a form that the body can pick up and use.  But you always want to take it on an empty stomach!!

You also want to take a fatty acid to shuttle it to the skin!!  Cataplex F or flax seed works really well for this.

Take a dosage in between meals 8-10 calcium lactate and 5 cataplex F, every 4 hours you are in the sun!  

Calcium is water soluble, so you can’t overdo it, you will be using it up while you are in the sun.  So you have to keep replenishing it.  You literally won’t burn!!  

*These are products you can only get through my care.

2.  Digestive Support.  These are ones you should always take with you….

You hear of people always getting sick in Mexico, or some island so always make sure you have Hydrochloric acid, it’s your best protector against food poisoning.  When your gut is acidic, it will kill them quickly.

Digest forte and AF Betafood.  Are two digestive supports I HIGHLY recommend and take every meal I eat while traveling.

3.  Alcohol. When you’re in the sun you aren’t as hungry, but the third thing to bring is liver support.  You might have an alcoholic beverage right?
But your liver will take a hit when you do that!  Take some milk thistle to protect the liver.

SUPER TIP!  If drinking wine gives you pretty bad side effects…. I have a tip for you!  (No I don’t recommend drinking a lot of wine haha, but here is a TIP).  If you can’t break down wine well, that is because of the preservation that happens with wine.  You have a genetic component in the SULFUR pathway that doesn’t allow you to break them down.  Here’s the HACK:
Use one drop of FOOD GRADE hydrogen peroxide in your cup of wine.
It breaks the bond of the sulfites and tannins.
YOU’RE WELCOME!;)

 

 

OIL OF THE WEEK

On the spotlight this week is DoTerra’s Celery Seed oil!  A great one to have for the holidays and digestion support!

Celery was used as early as the 5th century by the Chinese, and is widely used in Indian Ayurvedic practices today. Conventionally grown grocery store celery looks nothing like the celery seen at local farmers’ markets. The celery plant grows up to three feet tall, is bright green, and radiating with life. Celery has a complex, strong, sweet, and spicy aroma. The plant takes two years to fully mature and produce its small fruit, which are tan to brown in color. The seeds are the primary repository for essential oil. Limonene, the dominant constituent, puts Celery Seed oil in the same league as the refreshing citrus peel and fir needle oils. Soothing digestive issues is one of the many benefits of Celery Seed essential oil.* Experimental research suggests that it may soothe muscles and help joint discomfort when taken internally.* The oil creates a calming, relaxing, and positive environment while providing cooling and soothing effects.

Uses

  • Consume one to two drops morning and night to promote healthy digestion.*
  • Soak in a relaxing, sleep-inducing Epsom Salt bath adding three to four drops to warm bath water.
  • Blend with Fractionated Coconut Oil for a soothing massage.
  • Diffuse to promote a positive and uplifting mindset.

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.
Internal use: Dilute one drop in 4 fl. oz. of liquid or use in a veggie cap.
Topical use: Dilute one to two drops with a carrier oil, then apply to desired area. See additional precautions below.

 

 

 

That is all for now,

Have a happy and healthy week.

 

DR Hamel

 

 

 

This hidden chemical that causes a deficiency in your brain

Happy Monday Tribe!
I hope you have all had an amazing past couple of weeks! I know its back to school time, and with school back in action, work in full swing, it’s important to talk about hidden toxins that are lurking!

As you now being a brain doc,  I’m always lurking for more information on how to enhance this vital organ that we possess. 

You see, because our brain controls every function in our body we HAVE to do our best to protect it at all costs.

A huge part in creating that healthy brain is of course making sure that environment is working, that VAGUS nerve.  You can take all the supplements in the world but if that nerve isn’t working, you will not get many results.

But, today i’m not talking about cranial work (for once;)), i’m talking about the gut/brain axis and specifically a chemical and many that disrupt this communication.

There’s actually many toxins in your home and that you utilize that you might not know are disrupting this super important connection.

What do you mean gut brain?.  Well, if you’re new here let me explain, for some of my current patients that have been with me awhile, you can sit back for a moment…

Your gut has been termed your “second brain”.  In fact your gut has its entire new network of nerves called the enteric nervous system, that works similar to your brain.

It connects and controls your digestive system, but also has a huge connection in the neurotransmitters in your brain.  It in fact, talks to your actual brain.  A lot of this resides in the health of our gut bacteria to be able to relay that information. So, really you can’t just heal your brain and neglect the rest of your body.

In fact, all the cells of your body talk to one another. So you can’t think that your liver not working won’t cause pain or dysfunction somewhere else.  The cells talk!!

———

So what are things that disrupt this connection?

1. Stress
2. Gluten
3. Processed Foods
4. GMO foods
5. Head Traumas
6. Gut dysbiosis
7. Chemicals
8. EMFs

So, let’s talk about one because of a patient story, so you can see the connection.

I am treating a female patient, and she is doing really well on her protocol, great energy, mostly all her symptoms managed.  She went on a camping trip, and upon her return cancelled her followup because she couldn’t get out of bed.  She said she was wiped out for a few days. I assured her to come in to check on her protocol.  After going through the program, it showed up that their was a titanium toxicity, and she was not making intrinsic factor (i’ll explain in a minute).

I asked her if she applied sunscreen during camping, to which she said yes lots all over my legs. She had the bottle in her car, and we read the back which said ” titanium oxide”. This chemical interfered with her intrinsic factor a glycoprotein that is produced in the stomach, which plays a HUGE role in absorbing vitamin B12. When you can’t use intrinsic factor, it results in a condition called pernicious anemia, which makes sense of why she was tired!.

I gave her some kidney and liver support, and she felt better that next day.
There are so many natural ways to prevent sunburn that don’t include chemicals!

This is just one example, but in reality there are many chemicals we are exposed to all the time!

What else has titanium oxide?

  • Food: Candies, chewing gums, powdered doughnuts, frosting, coffee creamer, vanilla pudding, chocolate bars.
  • Personal Care: Toothpaste, sunscreen, lotions.
  • Misc: Paper, paint, markers, and plastics.


What happens to your brain when you have B12 deficiency ( which can also happen when you have certain genetic mutations) ?!

  • loss of memory
  • cognition problems
  • decreased mood
  • decreased energy
  • Vitamin B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin in the brain.

Again, this is just to show you that all your cells in your body talk to one another!  So what you continually put IN and ON your body matters and makes changes all the way in your brain. 
When the gut in this case is affected (from the chemicals), it sends a signal to the brain to dysfunction.  They HAVE to coordinate with one another.

There’s also a system called the Heart Brain Connection.  Maybe we’ll talk about that next time… stay tuned!

READ BELOW FOR NEXT EO CLASS!

What most people with digestion problems suffer from…

Happy Monday Everyone!  I hope you all are enjoying this month’s topics all around digestion.  Last week we talked briefly about the gut/brain axis, and how digestion begins in the brain!

If you missed last week’s blog check it out here:

Digestion… It Starts in the Brain.

This week we will be continuing on talking more about structural digestion issues, and nutritional deficiences/bugs that can cause digestion problems. One thing is for certain, EVERYONE with digestion issues, has this problem.

And that is…

Stomach acid problems.  You see digestion of course 1st starts in the mouth, with our saliva and specific enzymes that are produced.  But once the food is broken down in the mouth, the stomach then has the IMPORTANT role of actually breaking the food down with our stomach acid.  

Our stomach is our FIRST guard post. 

You see, the stomach LOVES acid, it lives in a pool of acid, and the acid is what breaks down our food, and also protects us against pathogens who can’t sustain the acidic environment.

Alkaline environments are IDEAL for both candida and well as pathogenic bacteria, and really inhospitable to probiotic bacteria.

Often times when individuals get “acid reflux”  They are given acid depressors because they are told the “acid is bad”.  Well partly true.  There is GOOD acid and BAD acid.
We need the GOOD acid to break down our foods.  This acid is hydrochloric acid, ammonium chloride and sodium chloride.

The BAD acids, is just that the acid is in the wrong place.  This acid is pyruvic acid and lactic acid.  When they are in the wrong place, such as the stomach, this causes fermentation and putrefaction. Good bacteria in our intestines feed off of lactic and acetic acid.

What is most common is hydrochloric acid deficiency.  When the pH of the stomach is not adequate because this acid is not adequate, we will not break down our food properly(particularly protein), which putrifies, and we will not be able to prevent pathogenic food born infections like H. Pylori. 

What causes the stomach acid to be deficient or in the wrong pH?

  • Stress, acute or chronic
  • Nervous system dysfunction (gut/brain axis)
  • H- Pylori infection
  • Refined carbohydrates consumption ( ALL CARBS TAKE ACIDITY FROM A FUNCIONAL MID RANGE OF 5 RO A MORE ALKALINE 6.7-7 PH.
  • Not enough fiber in the diet from raw fruits and veggies
  • Hiatal hernia
  • Acid reflux medications (further deplete the HCL, which causes you to be MORE reliant on them)
MOST everyone with a digestion problem whether it’s SIBO, diarrhea, Crohn’s, IBS, constipation, diverticulitis, yeast all have stomach digestion problems!

This is because our first barrier is down.
Say for instance, SIBO or small intestinal bacterial infection. Bacteria from the lower intestine or other types of bacteria are found in the small intestine where they AREN’T supposed to be.  Why?

Well the bacteria got through he first guard post, because the HCL or stomach acid pH wasn’t sufficient enough.  Now the infections get into the intestinal tract.

A first step in conquering digestion problems is re-acidifying the gut.

How do we do this?

Well, first of all dealing with the diet.  Ditching the typical american diet of high carb, processed foods.  Moving to organic whole food options is key.
Alcoholic beverages contain ethanol which is produced from fermenting carbohydrates.  Some patient’s present with ethanol producing guts, and this is why.  We don’t want our complex carbohydrates we eat to be turned to ethanol, we want carbs to be turned into lactic acid.  This will starve out candida and pathogenic yeasts, and feed our good guy bacteria.

Second, dealing with stress if that is the issue.

Third, nutritionally adding in where needed. 

  • Fermented foods are a great way to re-acidify the gut
  • Apple cider vinegar with meals can help re-acidify the gut.  (note: if this burns when you use it, you have a stomach ulcer and need to heal that FIRST through specific herbals).
  •  Specific supplements to help acidify the gut.  I like using bitters which stimulate acid production in the gut.  Honestly, enzymes do help digest foods, but I don’t really give that many enzymes in my practice because if the stomach acid is dysfunctional enzymes won’t help much. Enzymes are really good for dissolving scar tissue though (clinical pearl).
  • Salting our food again!  Good salt like Himalayan pink salt or celtic sea salt ( not table salt which is bleached).  When we are salt deficient, potassium starts rising.  We need the sodium chloride for more good acid.
  • Good sources of ammonium chloride for more good acid are dark leafy greens, citrus, black olives.

But, I don’t really have symptoms mentioned above, so I don’t really need to worry about my stomach acid. 

Well, not really true.  Do you suffer from gas?  Gas that smells really bad?  That means you aren’t breaking down proteins and it is putrefying into sulfur.
Or maybe just gas that doesn’t smell but excessive?  You are fermenting your food and either have yeast overgrowth or a gut pH of 7.2.

Don’t have gas?  Well here are some other flags for low protein in the body, meaning you aren’t consuming enough or ding ding ding not really breaking it down to use (stomach acid).

– difficulty putting on muscle mass
-muscle weakness/wasting
-edema or swelling
-low blood pressure/heart rate
-nutrient malabsorption
-liver problems
-anemia
-lowered immunity
-cravings ( blood sugar isn’t regulated)
-muscle and joint pain
-slow recovery from injuries
-hair, skin and nail problems
-brain fog

So, having proper acidity in the stomach is HUGE for digestion.  Also, HCL is a triggering mechanism for the pancreas to produce it’s enzymes needed for digestion as well.

But another point to be made is also the small and large intestine need acidity as well.  They prefer a pH of 4-6.6.  The LOADS of beneficial bacteria need this environment to thrive.  They also produce lactic acid, this acid keeps yeast/fungal growth in check.

Without acidity, pathogenic bacteria and candida thrive.  This leads to dysbiosis, then pathogenic bacterial infections, which sends the average patient to their PCP for an antibiotic prescription.
As we know this only exacerbates the problem by killing off more good bacteria, which means less lactic acid, more alkalinity, more bad bacteria, no good guys to check yeast overgrowth=full blown yeast overgrowth.

** This is what I see most common in my office is that the patient with digestion problems now has loads of pathogenic bugs in the body and intestines because there 1st barrier was never really that great.

After we’ve acidified the stomach, the goal is then to acidify the colon.  We can do this by simply giving by products of lactic and acetic acids.  This slightly acidic environment inhibits the growth of undesirable bacteria like salmonella, shigella and E. Coli.

While we acidify the stomach and intestines, it is also important to clean out the hidden pathogens.  Which leads us on to our topic next week.
Digestion problems from hidden pathogens.
But really, most ALL start from improper acidity.  

This is one big problem I have with all the alkalinity companies out there, alkaline water and the such.

Alkaline water is great.  Many health benefits of alkalinity, since a lot of our foods are acidic.  But the principles I stated before still apply.  We NEED acidity!  Or else our digestion is inhibited.
I do use a neutral pH water myself, and I will recommend if you do drink alkaline water, do NOT drink it when you eat.  Yes, the stomach acid is strong, but continual use of alkaline water in my perspective could definitely impact it’s pH.  There’s not really much studies on this that i’ve seen. Based on one study i’ve seen in Japan showed that  alkaline water increased stomach alkalinity in all 6 volunteers by .5 pH to almost 1 pH. Keep in mind an increase of 1 pH is a 10-fold increase in alkalinity! 

Remember it’s not just stomach acid either, it’s intestinal acid as well!
So be weary of these companies trying to alkaline everything.  You gotta know the anatomy of the body and where we NEED acid!
I do know that there are a lot of health benefits from alkaline water, but I just think more research needs to be done about what it specifically does for digestion and acidity, until them i recommend NOT using it when eating.

OIL OF THE WEEK

ON the spotlight this week is DoTerra’s  Ginger.

Ginger Oil Product Description
Widely known for adding spice and flavor to many popular dishes, the ginger root has a variety of benefits and uses that reach far beyond the culinary realm. Taken from the underground stem of the ginger plant, Ginger essential oil has warming and soothing properties that make it useful in everyday life. Taken internally, doTERRA Ginger essential oil can be used to ease occasional nausea and aid in digestion.* With a spicy, fresh aroma, it works well in a variety of diffuser blends. Ginger oil can also substitute for ginger flavoring in your favorite recipes.

Ginger Oil Uses and Benefits

  1. For centuries, ginger has been an integral ingredient in many recipes, particularly for Asian dishes. When you want to add the sweet, spicy flavor of ginger to a meal, you can simply use Ginger essential oil in the place of whole ginger in your favorite recipes. For an exotic meal featuring Ginger oil, try this recipe for Steamed Shellfish in Aromatic Asian Broth, which combines the powerful flavors of Ginger, LimeBlack Pepper, and Coriander oil.

    Ginger oil is also very useful for baked goods like ginger snaps, banana bread, pies, and more. If you are looking for a Ginger essential oil recipe that will satisfy your sweet tooth, take a look at our recipe for Mini Pumpkin Pies. This is the perfect recipe for the holidays, and uses the warm, spicy flavors of Clove, Ginger, and Cassia oil to put a twist on a traditional dessert.

  2. Because of its soothing properties, Ginger oil may help reduce occasional nausea when taken internally*—making it a good essential oil to carry with you on-the-go. When you experience occasional moments of nausea, you’ll want a bottle of Ginger oil close by. Just take a drop or two in water to help ease your discomfort.* When you take a long car ride or drive along winding roads, diffuse Ginger oil in the car or place a drop of Ginger in the palm of your hand and inhale to enjoy its calming, soothing aroma. You can also apply Ginger oil topically, diluting with Fractionated Coconut Oil, as part of a soothing abdominal massage.
  3. Ginger essential oil may help reduce bloating and gas when taken internally.* This benefit can be helpful before a big workout, especially if you are feeling bloated or uncomfortable. Before working out, take a drop or two with water or in a doTERRA Veggie Capsule to reduce bloating.*
  4. Have you tried adding Ginger essential oil to your diffuser blends? You can diffuse Ginger oil in the essential oil diffuser of your choice to help create a balanced, grounded feeling. If you feel your energy lagging in the late afternoon, diffuse Ginger oil for an extra emotional boost. For a soothing, tropical blend, try three drops of Wild Orange, two drops of Ylang Ylang, and two drops of Ginger essential oil in your diffuser.
  5. One common internal use for Ginger essential oil is to aid with digestion.* To experience these benefits of Ginger oil, take one to two drops of the oil daily to help with digestion.* You can add a few drops to a glass of water, or place one or two drops in a doTERRA Veggie Capsule.
  6. To help support healthy joint function* and for antioxidant benefits,* add one drop of Ginger essential oil to your morning smoothies. To see how you can use other essential oils in juices and smoothies, take a look at a few of our favorite essential oil smoothie recipes.
  7. The warm, earthy nature of Ginger essential oil makes it useful for massage. When you want a stimulating or warming massage, dilute Ginger oil with doTERRA Fractionated Coconut oil and apply topically. Due to its chemical makeup, Ginger oil is known as a soothing essential oil. Essential oils like Ylang Ylang and Myrrh oil share similar chemical components with Ginger oil, and are also known for their soothing properties.

Looking for more Ginger essential oil recipes? Here are some of our favorites:
Carrot and Ginger Rice with Mint 
Dark Chocolate and Ginger Waffles
Glazed Spicy Sweet Potatoes
Pumpkin Cookies
Gingerbread Cookies 
Moroccan Beef Tagine
West African Peanut Soup
Avocado Sushi

Take a look at some of our do-it-yourself projects that use Ginger essential oil:
Brown Sugar Scrub 
Essential Potpourri
Festive Fall Sugar Scrub 

Fun Fact: The scientific name for ginger, “Zingiber,” is derived from the Greek zingiberis, which comes from the Sanskrit sringabera, meaning “horn shaped.”

Plant Description
Ginger essential oil is taken from the rhizome, or underground stem, of the ginger plant. A highly aromatic plant, ginger has thick roots, long shoots with leaves, and pale flowers—though the rhizome or root of the ginger plant is most useful for flavoring and other applications. For centuries, the ginger root has been used in cooking practices to add flavor, or dried and powdered as a spice.

Chemistry of Ginger Oil
Main Chemical Components: a-zingiberene, sesquiphellandrene

Ginger essential oil is made up of a chemical group called sesquiterpenes, which are commonly found in soothing essential oils like Ylang Ylang and Myrrh oil. Ginger oil includes sesquiterpenes called zingiberene and sesquiphellandrene, which contribute to digestive health when used internally* and promote the grounding and balance of emotions when used aromatically.*

Alpha zingiberene, the sesquiterpene that is the primary chemical constituent of ginger essential oil, is what gives ginger its distinct taste. The chemical makeup of Ginger oil contributes to its soothing properties for the body, including its ability to support healthy digestion and to reduce occasional nausea when taken internally,* or to create a soothing massage.

Oils that blend well with Ginger oil
The spicy, earthy tones of Ginger essential oil blend well with other warm oils like Cinnamon and Cassia. You can also blend Ginger oil with sweet citrus scents like Wild Orange or Ylang Ylang.

What You Need

Ingredients

  • 1 medium head green cabbage (about 3 pounds)
  • 1 1/2 tablespoons kosher salt
  • 1 tablespoon caraway seeds (optional, for flavor)

Equipment

  • Cutting board
  • Chef’s knife
  • Mixing bowl
  • 2-quart wide-mouth canning jar (or two-quart mason jars)
  • Canning funnel (optional)
  • Smaller jelly jar that fits inside the larger mason jar
  • Clean stones, marbles, or other weights for weighing the jelly jar
  • Cloth for covering the jar
  • Rubber band or twine for securing the cloth

Instructions

  1. Clean everything: When fermenting anything, it’s best to give the good, beneficial bacteria every chance of succeeding by starting off with as clean an environment as possible. Make sure your mason jar and jelly jar are washed and rinsed of all soap residue. You’ll be using your hands to massage the salt into the cabbage, so give those a good wash, too.
  2. Slice the cabbage: Discard the wilted, limp outer leaves of the cabbage. Cut the cabbage into quarters and trim out the core. Slice each quarter down its length, making 8 wedges. Slice each wedge crosswise into very thin ribbons.
  3. Combine the cabbage and salt: Transfer the cabbage to a big mixing bowl and sprinkle the salt over top. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands. At first it might not seem like enough salt, but gradually the cabbage will become watery and limp — more like coleslaw than raw cabbage. This will take 5 to 10 minutes. If you’d like to flavor your sauerkraut with caraway seeds, mix them in now.
  4. Pack the cabbage into the jar: Grab handfuls of the cabbage and pack them into the canning jar. If you have a canning funnel, this will make the job easier. Every so often, tamp down the cabbage in the jar with your fist. Pour any liquid released by the cabbage while you were massaging it into the jar. Optional: Place one of the larger outer leaves of the cabbage over the surface of the sliced cabbage. This will help keep the cabbage submerged in its liquid.
  5. Weigh the cabbage down: Once all the cabbage is packed into the mason jar, slip the smaller jelly jar into the mouth of the jar and weigh it down with clean stones or marbles. This will help keep the cabbage weighed down, and eventually, submerged beneath its liquid.
  6. Cover the jar: Cover the mouth of the mason jar with a cloth and secure it with a rubber band or twine. This allows air to flow in and out of the jar, but prevents dust or insects from getting into the jar.
  7. Press the cabbage every few hours: Over the next 24 hours, press down on the cabbage every so often with the jelly jar. As the cabbage releases its liquid, it will become more limp and compact and the liquid will rise over the top of the cabbage.
  8. Add extra liquid, if needed: If after 24 hours, the liquid has not risen above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and add enough to submerge the cabbage.
  9. Ferment the cabbage for 3 to 10 days: As it’s fermenting, keep the sauerkraut away from direct sunlight and at a cool room temperature — ideally 65°F to 75°F. Check it daily and press it down if the cabbage is floating above the liquid.

    Because this is a small batch of sauerkraut, it will ferment more quickly than larger batches. Start tasting it after 3 days — when the sauerkraut tastes good to you, remove the weight, screw on the cap, and refrigerate. You can also allow the sauerkraut to continue fermenting for 10 days or even longer. There’s no hard-and-fast rule for when the sauerkraut is “done” — go by how it tastes.

    While it’s fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs of a healthy, happy fermentation process. The scum can be skimmed off the top either during fermentation or before refrigerating. If you see any mold, skim it off immediately and make sure your cabbage is fully submerged; don’t eat moldy parts close to the surface, but the rest of the sauerkraut is fine.

  10. Store sauerkraut for several months: This sauerkraut is a fermented product so it will keep for at least two months and often longer if kept refrigerated. As long as it still tastes and smells good to eat, it will be. If you like, you can transfer the sauerkraut to a smaller container for longer storage.

Recipe Notes

  • Sauerkraut with other cabbages: Red cabbage, napa cabbage, and other cabbages all make great sauerkraut. Make individual batches or mix them up for a multi-colored sauerkraut!
  • Canning sauerkraut: You can process sauerkraut for longer storage outside of refrigeration, but the canning process will kill the good bacterias produced by the fermentation process.
  • Larger or smaller batches: To make larger or smaller batches of sauerkraut, keep the same ratio of cabbage to salt and adjust the size of the container. Smaller batches will ferment more quickly and larger batches will take longer.
  • Hot and cold temperatures: Do everything you can to store sauerkraut at a cool room temperature. At high temperatures, the sauerkraut can sometimes become unappetizingly mushy or go bad. Low temperatures (above freezing) are fine, but fermentation will proceed more slowly.SIB