Slow Cooker Bone Broth

Makes about 8 cups of broth

Ingredients:

• 4 pounds beef or chicken bones (if possible include some red marrow bones)

• 2 medium carrots, chopped

• 2 celery stalks, chopped

• 1 medium leek, trimmed and chopped

• 1 medium onion, sliced

• 2 garlic cloves, diced

• 2 bay leaves

• 2 tablespoons black pepper

• 1 tablespoon apple cider

• 1 tsp salt

Instructions:
Add bones and vegetables to a slow cooker. Season with bay leaves, black pepper, apple cider vinegar, and salt. Fill with water. Cook on low for 18 - 48 hours.

Strain broth with a strainer or through cheesecloth. Let cool. A layer of fat will usually gelatinize on the top, you do want to discard it before warming up because otherwise, that fat will disperse back into the broth when it's warmed.

Collagen 101

It’s no secret that collagen is a hot topic in the field of wellness and nutrition. In fact, in 2018 sales of collagen supplements reached $46.6 million, which was 34% higher than in previous years.

Collagen is not only being sold as a supplement in powder, pill and chew form, but it’s also being added to bars, teas, coffee creamers, and baked goods. Clients are frequently asking me if they should be adding a collagen supplement to their daily regime.

In the quest to always share science-based and practical information with you, I’m diving into this topic. This month, I’m going to explore not only what collagen is, but also why it’s important, what current research is suggesting, it’s safety, and where it can be purchased. Please feel free to respond with any questions you might have.

Before answering the question “Is collagen worth the hype?’, let’s explore a few of the basics:

What is Collagen?

First and foremost, collagen is a protein that makes up about a third of the total protein in your body. It’s the primary building block for your connective tissues including bones, ligaments, tendons, cartilage, skin, blood vessels, and organs. In other words, collagen is the “glue” that helps keep you together.

What Does Collagen Do?

Collagen supports the health of your bones, tendons, cartilage, and muscles, as well as skin, hair, and nails. Aging adults lose about 1% of collagen each year.

While the research behind collagen is still emerging, the current findings support that collagen supplements:

• Can help reduce pain associated with osteoarthritis as well as exercise-related joint pain

• Have been found to protect against osteoporosis while supporting and maintaining healthy bones

• Can help with overall skin elasticity, as well as reduce signs of aging such as wrinkles and dry skin

Is It Safe?

Adding a collagen supplement to your regime does not appear to be associated with any risks or negative side effects. However, as with all supplements, consult your health care provider to confirm it is safe for you. When looking at supplements, look for simple ingredients and for companies with trusted third party labels, NSF or USP.

Where to Find Collagen?

Your body naturally makes collagen by combining amino acids from protein-rich foods with vitamin C, zinc, and copper. Beyond the process of your body making collagen from your diet and because collagen is naturally found in animal products such as chicken and beef bones and feet, bone broth is a good source of collagen.

Worth the Hype?

The research appears to support that supplementing with collagen, especially for people over 40 years old, can be beneficial. When it comes to adding collagen to your daily regime, be sure to read this month's mini-article so you can better understand that supplementing your diet with collagen goes beyond any powder, pill or broth.

Building Collagen - Takes More than Powder, Pills, and BrothThe reality is, the process of making collagen requires more than a supplement. Vitamin C, copper, and zinc are essential for your body to process and utilize collagen.

• Vitamin C links the amino acids that are essential to collagen production.

  • As an antioxidant, vitamin C reduces free radicals which are associated with accelerated aging.

  • Oranges, grapefruit, lemons, limes, leafy greens, broccoli, and red peppers are all excellent sources of vitamin C.

• Zinc, a trace mineral, activates other proteins that build collagen in the body.

  • Oysters, salmon, pumpkin seeds, eggs, and dark chocolate are good sources of zinc.

• Copper, another trace mineral, is converted into peptides when ingested in the body.

  • This process is essential to stimulating collagen synthesis.

  • Beans, nuts, dark leafy greens, and shellfish are good sources of copper.

Getting more collagen in the diet from animal sources is great but without these vitamins and minerals, collagen synthesis would not take place. Focus on the “big picture.” Like other body processes, collagen synthesis has many moving parts and a well-balanced diet containing fruits, vegetables, protein, grains, and dairy provides the nutrients to see beneficial effects.

Nutrition and Lifestyle Factors to Help Decrease Breast Cancer Risk

October is National Breast Cancer Awareness Month. This topic is very personal to me because, while there is not one thing we can do to prevent breast cancer, there are many things we can do to help reduce our risk. Early detection and treatment is critical, and therefore the practice of regular mammograms and self-exams are essential. When it comes to nutrition and lifestyle choices, there are many things we can do to decrease risk.

This month I am sharing a practical but very realistic guide on what you can start implementing today to decrease your risk of Breast Cancer. Read and share it with your loved ones! Tell me what you plan to implement to "fight" breast cancer!

1. Exercise. Participating in regular physical activity can help decrease estrogen levels, which can decrease the risk for breast cancer.

How to incorporate: For those who don’t enjoy traditional forms of exercise such as walking, jogging, or participating in a structured fitness program, here are a few alternatives that will still have your heart pumping (and actually may be way more fun!)

• Sign up for a dance class. Zumba, ballroom dancing, hip-hop, and ballet are all forms of exercise just not in a traditional format.

• Schedule 30 minutes a few times a week to play outside with children or grandchildren.

• Playing an old fashion game of kickball or soccer will certainly get the heart pumping and will be creating lasting memories.

• Wear a pedometer and just challenge yourself to 10,000 steps per day – that is like walking 3 miles! Once reaching the 10,000 steps per day goal, increase it to 12,000, then 15,000. The little extra steps will really make a difference and you won’t even need the gym.

2. Eat a serving of beans or lentils at least twice a week.

How to incorporate: One night a week swap the traditional meat and potatoes dinner for beans and rice (preferably brown). Make this interesting by cooking white beans, lentil stew, split pea soup, and red beans and rice. No need to negate the health benefits of beans by adding high fat processed meats to the pot; instead try going vegetarian one night a week. For the second serving of beans try serving black beans, lima beans, or black-eyed peas as a side dish to the family meal.

3. Increase fruit and vegetable intake. By eating a variety of fruits and vegetables instead of focusing on just one food, the total nutrition profile is increased. Research has found a positive correlation between a decrease in breast cancer risk and an increase in the following vitamins and minerals: vitamin D, C, A, and E, and calcium – just to name a few.

How to incorporate: The best way to incorporate this breast cancer-fighting tip is to think about the plate as a rainbow. Start the day with a antioxidant and fiber-packed blueberry shake, for lunch have a color full tossed salad with broccoli, yellow squash, tomatoes, garbanzo beans, and topped with salmon and for dinner set a goal to have at least 3 different colors of foods onto your plate (i.e. sweet potatoes, broccoli, black beans, red, yellow and green bell pepper stir fry).

4. Increase the intake of monounsaturated fats and include more omega-3 fatty acids into the diet.

How to incorporate: Include more legumes, nuts, and seeds, baked seafood, canola oil, walnuts, flaxseeds into the daily food routine. Add fresh ground flaxseeds to a breakfast smoothie, opt to eat more seafood and less red meat, try snacking on nuts and seeds instead of traditional packaged foods.

More Cancer-Fighting Tips:

• Avoid tobacco

• Decrease high-fat foods and meat intake

• Increase fiber intake

• Limit alcohol

• Including a daily garlic supplement may be beneficial

• Eat soy and soy products in moderation

• One study found that breastfeeding for more than two years may reduce breast cancer risk by half

For additional guidance and support on creating an anti-inflammation, breast cancer-protective diet then contact me today!

Probiotics 101: What They Are and When to Use

Probiotics are live bacteria and yeasts similar to the microorganisms that naturally live in your gut. They help promote a healthy bacteria balance in the gut by counteracting unhealthy gut bacteria from a poor diet, inflammation, antibiotics, and illnesses. Probiotics help restore the natural balance of gut bacteria.

When it comes to probiotics, scientists have discovered there’s a wide variety of different types and therefore, probiotics are differentiated by the strain of bacteria. If you’ve ever looked for a probiotic, you’ve probably been a little overwhelmed and confused with the long and complicated names. There is a good chance you’ve said something like, “I was told to take a probiotic, but what does Lactobacillus acidophilus or Bifidobacteria longum even mean?”

In an effort to help simplify things, I’m sharing a few common strains of probiotics, what ailments they treat, and where to find them.

Lactobacillus acidophilus (L. acidophilus)

Primary Purpose:

• Digestion and overall general health. L. acidophilus helps break down sugars such as lactose, into lactic acid. It is also known for protecting against harmful germs.

May also help:

• Reduce cholesterol

• Improve symptoms associated with chronic fatigue syndrome

• Prevent or reduce diarrhea

• Improve symptoms of IBS

• Treat and prevent vaginal yeast infections

• Boost immune system

Found in: Naturally found in fermented foods such as sauerkraut, miso, and tempeh. Commonly added to foods such as cheese and yogurt. Can also be found in a supplement.

Lactobacillus rhamnosus (L. rhamnosus)

Primary purpose:

• Prevent and treat a variety of types of diarrhea, specifically antibiotic-related diarrhea.

May also help:

• Relieve symptoms of irritable bowel syndrome (IBS)

• Improve overall gut health

• Protect against cavities due to the antimicrobial properties.

Found in: Supplements and often added to dairy products such as yogurt, cheese, and milk.

Lactobacillus casei (L. casei)

Primary Purpose:

• Prevent and treat diarrhea, including infectious diarrhea, traveler’s diarrhea and diarrhea associated with taking antibiotics.

May also help:

• Reduce symptoms of other digestive issues such as constipation, Crohn's disease, IBD (inflammatory bowel disease), IBS (irritable bowel syndrome) and ulcerative colitis.

Found in: Fermented foods such as yogurt, milk, and cheese. Also found in supplements.

Bifidobacteria longum (B. longum)

Primary Purpose:

• Boost immune system

May also help:

• Decrease inflammation

• Decrease cholesterol

• Improve gut health

• Boost brain function

• Improves mood

Found in: Naturally found in fermented foods such as sauerkraut, yogurt, kefir, kombucha, tempeh, and miso.

Saccharomyces boulardii (S. boulardii)

Primary Purpose:

• Treating rotaviral diarrhea in children and diarrhea caused by antibiotics.

May also help:

• Acne

• Diarrhea caused by “bad” bacteria overgrowth in adult

• Traveler’s diarrhea

• Diarrhea associated with tube feeding

Found in: S. Boulardii is actually yeast and easiest to take in the over-the-counter supplement form. Can also be found in African fermented foods such as kenkey, ogi, and amasi.

Mediterranean Avocado Toast

Recipe by: California Avocados

A tasty sample of the Mediterranean diet on an easy-to-make avocado toast. California Avocado hummus, salmon and olives make this a delicious lunch, snack or protein-happy breakfast with an excellent source of protein (40% DV) and vitamin D (60% DV).

Ingredients:

• 1 tsp. olive oil, plus additional for drizzling (optional)

• 4 oz. salmon steak, cut in half

• ½ ripe, Fresh California Avocado, peeled, seeded and diced

• 1/2 cup prepared hummus

• 2 slices rosemary and olive oil bread, or your favorite bread

• 4 Mediterranean-style olives pitted and halved

Instructions:

1. In a medium skillet, heat oil on medium.

2. Add salmon and cook for 3 to 4 minutes per side, or until done. Remove skin.

3. Meanwhile, mash half of the avocado into the hummus. Stir in remaining avocado.

4. Toast bread, then spread with avocado hummus.

5. Top with salmon, flaking with a fork if desired, then olives.

6. If desired drizzle with extra olive oil.

Serving Suggestion: Serve on your favorite whole-grain toast or bagel.

Serves 2

Why Does My Stomach Hurt?

Bloating, gas, cramps, stomach aches, and pains are conditions that I’m all too familiar with hearing about from my clients. Many clients schedule an appointment to help figure out what’s causing their issues. They wonder if it’s related to food or maybe something even more severe.

The term gastritis is used in the medical profession to refer to inflammation, irritation or erosion of the lining of the stomach. Symptoms of gastritis include: abdominal bloating, abdominal pain, indigestion, hiccups, vomiting, and loss of appetite. Usually, when a client is talking to me about stomach issues, they are describing one or all of the above.

In most of my newsletters, I focus on the positive things first. I like you to know what you CAN do to change your health and well-being. However, I also believe knowledge is power. Being aware and informed on what’s hurting your gut is just as important as knowing how you can heal and repair it.

Here are a few of the most common nutrition and lifestyle factors that contribute to stomach pains such as: bloating, gas, nausea, loss of appetite, heartburn and more.

• Non-Steroidal Anti-Inflammatory Drugs (NSAIDs). While there is a time to take NSAIDs, they are not intended for long term use. Side effects can include: heartburn, gas, stomach pain, feeling bloated, nausea, vomiting, diarrhea and constipation. If you experience any of these symptoms, discuss with your physician and treatment team. Common NSAIDs including: aspirin, Celebrex, Voltaren, ibuprofen, Motrin, Advil, Aleve, and Naprosyn.

• Sugar and Refined Flours. Excessive intake of sugar and refined flour can cause inflammation in the body and promote the growth of unhealthy gut bacteria.

• Alcohol. Alcohol, even small to modest amounts, causes your stomach to produce more acid than usual. Over time, this can cause inflammation of the stomach lining and lead to gastritis.

• Excessive Coffee Consumption. Not only is coffee high in caffeine, but it’s also acidic, causing the stomach to produce hydrochloric acid (HCL), which can contribute to heartburn and indigestion. If you find yourself experiencing some of these issues, reduce or eliminate coffee intake until symptoms subside.

• Stress. While stress does not actually cause gastritis, it can make things worse. It is important to find healthy ways to manage stress throughout life.

  While there is no magic wand to cure stomach troubles, there are several food and lifestyle choices that can trigger an unsettled gut. This month, I’m sharing what foods can damage the lining of your gut as well as some simple and realistic solutions to help heal and repair. If you have been wondering if it’s your food or maybe something more serious causing your chronic stomach issues, let’s schedule a consult!

Mason Jar Salad

• 1/4 cup balsamic vinegarette

• 2 cups spinach

• 2 cups quinoa, cooked

• 1 medium avocado, diced

• 1 mango, diced

• ½ cup black beans

• 1 tomato, diced

• 1/2 red onion, diced

To assemble the salad, place 2 tablespoons of salad dressing in the bottom of the canning jar, followed by 1/2 cup spinach, ½ cup of cooked quinoa, ¼ avocado, 1/4 cup mango, ¼ cup black beans, ¼ tomato, and 1 Tbsp red onion. Twist lid tightly to seal the jar. Shake and serve immediately, or store in the refrigerator for future use.