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.

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.