1. Soul2Soul Educare presents
Get Cultured with Fermented Foods

2. History of Fermentation
Neolithic Times: 7000 BC
Yeast Fermentation - wine, and leavened bread
Neolithic Times: 3000 BC
Bacteria/Mold Fermentation - Cheeses
Asia: 1000 BC
Fermented Soy & Milk Products - Yogurt, miso, soy sauce
Worldwide: 500 BC
Pickles, preservation of food
Worldwide: 1700’s
Vinegar, soured wine
Germany: 1800’s
Yeast fermentation: Beer
France: 1857
1st study on fermentation & pasteurization
USA:
Vitamins and Antibiotics
Worldwide: 1960-Present
Production of Amino Acids and Protein foods and Algae
Timeline adapted from: CHEMICAL ENGINEEERING AND CHEMICAL PROCESS TECHNOLOGY – Vol. V - Fermentation Products - K. Chojnacka

3. Fermentation – A Mystery & Miracle?
Japanese praying at their shrine near the Miso brewery
Bacchus – the God of Wine

4. So why do we think eating Fermented Foods is so important?
80% of your immune system is in your digestive system
A Healthy Gut leads to Optimal Health

5. Your Gut is Your Second Brain
Your gut is quite literally your second brain, as it originates from the same type of tissue as your brain!
Dr. Natasha Campbell-McBride a Russian-trained neurologist,

6. During Fetal Development
Central Nervous System
Enteric Nervous System

7. So What Do Fermented Foods Do?
Pre-digest food outside of the body
Foods exposed to healthy bacteria causing them to start to break down – making them easier to digest
Our bodies can absorb more nutrients.

8. Good Bacteria Vs Bad Bacteria

9. For us to Remain Healthy
There are 400 different species/strains of friendly bacteria in our digestive tract
To maintain good health, we should have 80-85% good bacteria

10. What leads to Dybiosis? Putrefying, rotting proteins in our intestine
Good Bacteria
Putrefied Meat
Bad Bacteria

11. What leads to Dybiosis? 2. Excessive Antibiotic Consumption Directly
Indirectly

12. What leads to Dybiosis?
3. Consuming too many Artificial Chemicals & Preservatives

13. What leads to Dybiosis?
4. Eating Too Much Sugar

14. What leads to Dybiosis?
5. Eating Too Many Refined Grains

15. What leads to Dybiosis?
6. Taking Too Much Medication

16. What leads to Dybiosis?
7. Drinking unfiltered water – too much chlorine and fluoride

17. What leads to Dybiosis?
8. Poor Digestion & Constipation

18. What leads to Dybiosis?
9. Living a Stress-Filled Lifestyle

19. What leads to Dybiosis?
10. Living in a Dirty Polluted Environment

20. What leads to Dybiosis?
11. Washing your hands with antibacterial soap or using antibacterial cleansers e.g Purell, Germ-X etc.

21. Having more Bad Renters Than Good Renters leads to:

22. Having more Bad Renters Than Good Renters leads to:

23. Having more Bad Renters Than Good Renters leads to:

24. Having more Bad Renters Than Good Renters leads to:

25. Having more Bad Renters Than Good Renters leads to:

26. Having more Bad Renters Than Good Renters leads to:

27. Having more Bad Renters Than Good Renters leads to:

28. Having more Bad Renters Than Good Renters leads to:

29. Tell Tale Signs that Unhealthy Bacteria have taken over too much Real Estate in your Gut
Gas and bloating
Constipation or Diarrhea
Fatigue
Nausea
Headaches
Sugar cravings, and cravings for refined carb foods
Depression
Lowered immunity
State of Bowel Movement
Lifeless hair and skin

30. Health Benefits of Fermented Foods
Fermented foods are packed with Probiotics, which help restore our internal balance and increase our vibrancy and overall health by:
Improving digestive functions
Improving our liver function
Improving resistance to allergies
Improving vitamin synthesis, specifically the manufacturing of B vitamins
Increasing energy
Improving the absorption of nutrients
Helping to eliminate bloating
Improving hearburn
Improving metabolism and change the amount of fat the body absorbs
Improving our mood
Improving our immune system
Helping patients recover from chemo and radiation after effects.

31. Should I take Probiotics as a Supplement?
When looking for a probiotic supplement look for these 5 criteria: 1. The bacteria strains in the product must be able to survive your stomach acid and bile 2. The bacteria strains must have health-promoting features. 3. The probiotic activity must be guaranteed throughout the entire production process, storage period and shelf life of the product. 4. There is a high culture count of a variety of highly beneficial strains. 5. Some products might have this wording: “intestinal delivery system”

32. Reputable Brands of Probiotics products in the market from probiotics
Reputable Brands of Probiotics products in the market from probiotics.org
Garden of Life Primal Defense Ultra Probiotics
Dr Mercola's Complete Probiotics
Renew-Life
Dr. Ohhira Probiotics Culturelle
6. Yakult
7. Jarrow 8. Bio+K
9. Udo's Choice Probiotics GT's Kombucha

33. Easy Ways to Get Fermented Foods into Your Diet
Yeast Ferments – Sour Dough Breads, Injera Bread

34. Easy Ways to Get Fermented Foods into Your Diet
Dairy/Vegan Dairy Ferments
Yogurt
Yogurt Sauces
Kefir
Lassi
Buttermilk
Farmers Cheese
Raw Cheese
Sour Cream

35. Easy Ways to Get Fermented Foods into Your Diet
Bean Ferments
Miso
Tempeh
Natto
Tamari Sauce
Shoyu Sauce
Dosas
Idlis

36. Easy Ways to Get Fermented Foods into Your Diet
Vegetable Ferments
Sauerkraut
Kimchi
Fermented Veggies

37. Benefits of Eating Raw Sauerkraut
Get beneficial lactobacilli and enzymes that are naturally present in the vegetables
Not loaded with refined salt and not pasteurized
Helps you digest the grains, proteins and starches in other food
Helps to maintain our body’s enzyme reserves
Attack the toxic sludge and loosen hard fecal matter
Replenish the good flora in our gut
Help us feel full and reduce the cravings for sweets
Give you radiant looking skin

38. Raw Sauerkraut Demonstration (see your handout)
What You Will Need:
2 Small Head Organic Green Cabbages or 1 Large Head Organic Green Cabbage - shredded in a food processor (
pull off 2-4 of the larger outer leaves and set aside the whole leaves)
3 TB Himalayan Pink Salt
2 Jalapeno Peppers (finely chopped) - Optional
To Make Sauerkraut:
Run the glass jars and the lids and rings in your dishwasher. Use heat dry, and Leave in the clean dishwasher until ready for use.
Using your food processor shred your cabbage and place in a large mixing bowl.
Sprinkle the salt all over the shredded cabbage as you go.
Using your hands knead the cabbage to squeeze out as much water as you can.
Once the cabbage is all slushy looking, stir in the sliced jalapenos with a wooden spoon.
Remove the glass jars from your dishwasher and place on kitchen counter
Using a pair of tongs fill the wide-mouthed jars with your cabbage mixture, tamping and packing down as much as you can allow the water to submerge the cabbage. The tamping packs the kraut tight in the jar and helps force water out of the cabbage.
Fold the larger outer leaves into a tight roll or a wad, and place them on top of the mixture to fill that 2-inch space.
Loosely close the lid. (Note: don’t tighten lid or your kraut will explode!)
Place on paper towel (since the liquid bubbles over and makes a mess on your counter) in a dark unobtrusive spot in your kitchen for one week - making sure to cover the jars with a towel so that gnats won't get to them. You could also store it in a cool basement if you want a slower fermentation that will preserve for longer - here the kraut can keep improving for months.
Check the kraut every day or two. The volume reduces as the fermentation proceeds.
You will see the fermentation process in 1-2 days as you see the mixture bubbling (good sign) means the healthy Probiotics are teeming. Sometimes mold appears on the surface. This is called "scum". Skim what you can off of the surface; it will break up and you will probably not be able to remove all of it. Don’t worry about this. It’s just a surface phenomenon, a result of contact with the air. The kraut itself is under the anaerobic protection of the brine. Rinse off the lid. Taste the kraut. Generally it starts to be tangy after a few days, and the taste gets stronger as time passes.
I like it best after a week. Open the jars, remove the outer cabbage leaves, and discard.
Tighten your lids, and place sauerkraut in the refrigerator (this slows down the fermentation process).
The sauerkraut will keep in your refrigerator for up to 1 month. 

39. Recommended Reads: Wild Fermentation by Sandor Katz
The Art of Fermentation by Sandor Katz

40. References: Soul2Soul Educare would like
History of Soybeans and Soyfoods: 1100 B.C. to the 1980s by William Shurtleff and Akiko Aoyagi
The Beauty Detox Solution book by Kimberly Snyder, C.N.
Aoyagi
Wild Fermentation Book by Sandor Katz
Green Med Info: Probiotics-February 24, 2011
The British Journal of Nutrition July 2010;104(2):227-32
Soul2Soul Educare would like
to thank you for attending our workshop!
We hope to see you at our next class!

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