We’re sure you’ve heard of the popular fermented foods such as tempeh, kombucha, kefir, miso, and kimchi. These are just a few of what you can easily find in your local supermarkets!
But what exactly is fermentation?
It’s a process which involves the breakdown of yeast and sugars with bacteria. ‘Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components into other products’ (Heart Foundation, 2018).
To produce your own fermented foods, the first step that’s required is to gather your patience, as this isn’t an overnight process. The next step is to choose your produce and allow it to soak in brine (salt water), inside an air-tight container for a prolonged period of time, ensuring that the vegetables are completely submerged in the brine. It’s recommended that five to seven days in a typical kitchen will start the process, however it’s said that this process can take up to three weeks, or even months!
Fermentation will help products to not only increase food preservation, but mainly to boost the amount of probiotics in our gut, which ultimately improves our gut health significantly if these foods are consumed regularly. Read our blog post on prebiotics and probiotics here for a further explanation on gut health. Remember, a healthy gut comes with many benefits, including improved digestion, better immunity, and may increase weight loss.
So, now you know what fermentation is, how it works, and it’s benefits, where can you find fermented foods?
At Meera’s Made From Scratch, we offer three great fermented foods - Bottlebrush Ferments, Water Kefir, and Natto.
Shop our Fermented Foods here.
How to perform renegade row?
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This exercise is great for targeting the core.
✅ Keep feet firmly on the floor
✅ Control the movement
✅ Avoid pulling on your neck
To maintain stability rest feet under a bench or sofa, or have a partner hold your feet down.
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Wall sits look easy but we can assure you they are tough 🥵
Wall sits challenge your muscles to sustain an isometric contraction for an extended period. By incorporating wall sits as a finisher exercise, you can push your muscular endurance to new levels 💪
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Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
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Curling your wrists during a bicep curl detracts from the primary focus on the biceps brachii muscle. Instead, it places emphasis on the muscles in your forearms, particularly the wrist flexors.
Although these forearm muscles contribute to the movement, they are secondary to the biceps, so to maximise bicep stimulation, it is important to maintain a neutral wrist position throughout the exercise.
Excessively curling your wrists increases the risk of injury. The tendons and ligaments in your wrists are not designed to bear heavy loads while in a flexed position. Repeatedly curling your wrists in this manner can lead to discomfort, strain, and potentially more severe issues such as tendonitis or sprains.
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
Sign up through the link in our bio 🚀
I’m Meera. About 20 years ago I realised I was gluten and dairy intolerant, so something had to change. And so began my journey of discovery into food, health and wellbeing - a journey I urge you to take with me.
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