Category Archives: health


iodine-rich foods include shrimp

Do You Need More Iodine?

Iodine is an essential nutrient

In order for your body to keep the thyroid functioning properly while maintaining a healthy metabolism you need iodine. This tiny little gland (located in the neck near the larynx) is part of the endocrine system. It is responsible for producing the hormones that regulate your body’s metabolic rate. It also supports digestive function, heart, muscle, and bone health as well as brain development. The catch is that the body doesn’t make iodine on its own, which means you have to get it through certain foods. Otherwise, you’ll be facing an iodine deficiency, which comes with some undesirable symptoms. So if you want to stay healthy, here’s what you should know about the role of iodine in the body–and how to make sure you get enough of this nutrient.

Symptoms of Iodine Deficiency

First, it’s important to know if you get enough iodine in your diet. Your doctor will be able to test you for iodine deficiency, but you can also pay attention to some telltale signs that you don’t have sufficient iodine in your body. In general, the symptoms all revolve around the thyroid. For example, you might notice goiter, which means your thyroid gland is enlarged.

In addition, if you have an iodine deficiency, you might also have low thyroid levels–or hypothyroidism. The symptoms of this condition include:

  • fatigue
  • dry skin
  • muscle weakness
  • weight gain
  • slower heart rate
  • feeling cold (when others feel the temperature is comfortable or even warm)
  • frequent issues with constipation
  • depression

The symptoms of hypothyroidism in children include slow growth and mental delays. 

Best Food Sources of Iodine

You can prevent the symptoms of low iodine by eating foods rich in this nutrient.The ocean has lots of iodine, which means most seafood has it, too. In particular, you can find iodine in tuna, cod, shrimp, and seaweed. Sea salt, however, is not a rich source of iodine. Because of this, you may be tempted to simply use iodized table salt. Unfortunately, this is sodium chloride which has added iodide, not a naturally occurring, most beneficial form. So while it is recommended that you use sea salt rather than iodized table salt you need to be sure to include iodine rich foods in your diet or add it supplementally. 

Iodine-rich foods include:

  • sea vegetables (kombu, wakame, nori, dulse)
  • fish/seafood (tuna, cod, shrimp)
  • turkey breast
  • navy beans
  • yogurt
  • raw milk
  • eggs
  • potato (with the peel).

It is important to choose the best quality of these items possible in order to support optimal health. Remember to choose organic, pasture-raised, or free-range if possible to avoid added hormones, antibiotics, pesticides, and genetically modified animal feed.

Household Exposures That Block Iodine

Another fact to consider is the role of halogens in the body. Halogens are a group of five chemically similar elements, including chlorine, bromine, astatine, fluorine, and iodine. However, since halogens are so alike chemically, they actually compete with each other in the body, which means they can block your body’s ability to absorb the iodine you get from food. For this reason, it’s important to make sure you get enough iodine and not too high a dose of the other halogens.

If you live in an area with city water you are being exposed to chlorine and fluorine through your water. These halogens compete with iodine for receptor sites on the thyroid. In order to remove chlorine and fluorine in your cooking, drinking, and bathing water you can add filters to your home* including showerhead and bathtub tap filters.

At Home Iodine Test

Now that you know how important iodine is you may be wondering if you have enough in your system (especially if you’re not eating iodine rich foods in your diet). One way to determine what your levels are is to do Iodine Patch Test:

  1. Begin in the morning after showering
  2. Using 2% Tincture of Iodine (easily available at drugstore) paint a 2” x 2” patch on the lower belly or upper thigh
  3. Note the time you painted the patch
  4. Observe the patch over the next 24 hours and record the following
    When the patch begins to lighten: _______ AM / PM
    When the patch disappears completely: ________ AM / PM
    Any description of the patch after 24 hours

The faster the patch disappears the higher your need for iodine is likely to be.

If the patch begins to slightly lighten after 24 hours this is considered a normal result.

If the patch disappears or almost disappears in under 24 hours you would want to increase iodine-rich foods and possibly consider adding supplemental iodine. You are encouraged to talk with a healthcare provider about your iodine levels and how much you need.

Clearly, we all need sufficient levels of iodine in order to stay healthy. Now that you know how to determine if your levels are low, consider eating more iodine-rich foods to make sure you’re not missing out on this important nutrient.

 

 

 

*disclosure 

oral allergy syndrome

Do You Have Oral Allergy Syndrome?

You wake up in the morning and you brush your teeth then wash your face with your all natural face wash.  You’re in a hurry to get out the door for work but know you need to at least try to eat something, so you grab a ripe peach, or my favorite a crisp apple, to eat on the way to work.  You take a few bites and then it starts, your mouth gets itchy and your tongue starts to burn.  You start to think, “Was there something in my toothpaste?  Maybe I got some of the facewash in my mouth?  I think I would have known that.” While there are real concerns with the products we use for our oral hygiene, there is another concern that may not have crossed your mind, pollen food syndrome, also known as PFS. 

What is PFS?

PFS is an allergic response marked by severe itching of the skin of the lips and mouth that can come with swelling or tenderness in and around the mouth or lips.  PFS, also known as oral allergy syndrome, OAS, is distinct from another condition affecting the lips and mouth, burning mouth syndrome, or BMS.  The difference between the two conditions is the cause of the itching and burning.  In BMS, the symptoms can be caused by a variety of things such as a systemic issue like diabetic nerve damage, nutritional deficiencies, hormonal changes, psychological disorders or from other causes like chemotherapy, neurodegenerative diseases like Parkinson’s, simple mouth infections like cold sores, or a candida infection. When the condition is BMS the issue can sometimes be resolved by removal of the causative factor, such as changing to a different brand of toothpaste if the is caused by a specific chemical in it, such as sodium lauryl sulfate. In the case of systemic causes, dietary changes and treating any nutritional deficiencies can help to solve the overarching issue.  In PFS the cause is from an antibody cross-reaction with proteins in the problem food. 

For our immune system to work properly a protein on a bacteria needs to be recognized by our immune system.  Once recognized, our immune system can then identify and go to work attacking the problem organism.  The issue in PFS, like all allergies, comes when your body starts to recognize proteins as problematic when it shouldn’t.  Fortunately, unlike other food allergies, PFS is rarely life-threatening, though this fact won’t comfort someone who suffers from PFS.  A diagnosis of PFS is typically done on a case by case basis and those with PFS often have a history of hay fever with skin tests to the pollens or foods in question.  Due to the need to rule out other causative factors, people typically don’t get diagnosed until they have a medical history documenting issue. This explains why children are often undiagnosed. Some doctors will look at total or specific IgE antibodies to try and confirm an immune response and to rule out other factors.

How is PFS different?

While the itching, pain, and discomfort from PFS may seem like BMS, there are important differences.  One of these differences is that those who suffer from PFS often have an allergy to something else such as a classic food allergy, or an allergy to pollen.  Another factor is that in people with PFS, the trigger foods typically come when raw food is consumed, and sufferers don’t have the same reaction when the food is cooked.  If you reacted to a raw apple or peach, you typically don’t get the same reaction to a cooked fruit dessert such as an apple or peach pie. This is because the proteins that cause the reaction in the food are not heat tolerant.  When these foods are cooked, the proteins will start to break down and thus won’t result in an immune response because our body is no longer able to recognize these proteins it thinks are harmful. 

PFS is often seen in people who have cross-reactions to birch, grass, or ragweed pollens.  People who are sensitized to birch pollen often cross-react with apple, pears, carrots, or celery and those sensitized with grass pollen will often cross-react with celery and carrots. There is concern that pesticides applied to plants may increase the expression of cross-reactive proteins in plants.  This means that eating clean foods and minimizing the chemicals in our environment can go a long way in terms of prevention PFS prevention.   

 

The Cross Reactors
Environmental AllergenFruitsVegetables>NutsSpicesOther Foods
Tree Pollen (typically birch and alder) Apple, apricot, cherry, fig, kiwi, lychee, nectarine, pear, plum, peach, prune, persimmon, strawberry Beans, carrot, celery, green pepper, potato, parsnip, peas Almond, hazelnut, walnut Anise, basil, dill, caraway, chicory, coriander, cumin, fennel, marjoram, oregano, parsley, paprika, pepper, tarragon, thyme Lentils, peanut, soybean, sunflower seeds
Grass Date, fig, kiwi, melons, orange, tomato, watermelon Peas, potato     Peanut
Mugwort
(More common in Europe and Asia)
Apple, melons, orange, peach, tomato, watermelon Carrot, celery, green pepper, onion, parsnip     Chamomile, sunflower seeds
Ragweed
(pollinates in autumn)
Banana, melons (e.g. cantaloupe, honeydew), watermelons Cucumbers, zuchhini      

What to do if you have PFS?

If you suspect you have, or have been diagnosed with, PFS one of the first things you may be told is that there is no treatment available and to simply avoid the food that is causing the reaction.  As mentioned above, cooked foods don’t result in the same reaction most of the time. When the food is from a fruit like an apple, you can also remove the skin as a way to weaken or remove the reaction.  The reason removing the skin works for some foods is because the skin often contains more protein than the rest of the food.  When you remove the skin, you also take the problem causing proteins with it.  This should be done with caution though because fruits and vegetables can contain different amounts of the problematic protein depending on the conditions the food was grown in or how ripe it is.  This means that removing the skin of one type of apple might not work while it may for another.  It’s been estimated that 47-70% of people who suffer from allergic rhinitis also have PFS.  So if you have seasonal allergies it may be worth finding out if you have minor PFS symptoms that have gone unnoticed.

References:

Allergic Living. (2010). Oral Allergy: Plants, Foods That Cross-React.  Retrieved from: https://allergicliving.com/2010/08/30/the-cross-reactors/

Coculescu, E. C., Ţovaru, Ş., & Coculescu, B. I. (2014). Epidemiological and etiological aspects of burning mouth syndrome. Journal of Medicine & Life, 7(3), 305-309Hofmann, A., & Burks, A. W. (2008). Pollen food syndrome: update on the allergens. Current Allergy and Asthma Reports, 8(5), 413-417.

Ludman, S., et al. (2016). Pollen food syndrome amongst children with seasonal allergic rhinitis attending allergy clinic. Pediatric Allergy & Immunology, 27(2), 134-140. doi:10.1111/pai.12504

Ivković-Jureković, I. (2015). Oral allergy syndrome in children. International Dental Journal, 65(3), 164-168. doi:10.1111/idj.12164

Portnoy, J. (2015). IgE in clinical allergy and allergy diagnosis. World Allergy Organization. Retrieved from: http://www.worldallergy.org/professional/allergic_diseases_center/ige/

Rivinius, C. (2009). Burning mouth syndrome: Identification, diagnosis, and treatment. Journal of The American Academy of Nurse Practitioners, 21(8), 423-429. doi:10.1111/j.1745-7599.2009.00424.x

Seto, C. (2010) OAS- When raw food is forbidden.  Allergic Living. Retrieved from: https://allergicliving.com/2010/07/02/oral-allergy-syndrome-a-life-without-fruit/

 

Favorite Kitchen Tools

 

My Favorite Kitchen Tools

 

CHEF’S KNIFE
Everyone needs a good chef’s knife. With an 8” blade and perfectly balanced, this is my favorite and I use it all the time. When I was displaced by Hurricane Harvey for a few months the one thing I missed the most was my knife.
Wüsthof Classic 8-Inch Chef’s Knife

FLEX EDGE BEATER
I love my mixer and all of the attachments that come with it. Especially this scraper mixer blade This is an amazing mixer because it makes short work of beating, mixing, and blending. I even use it to mix my meatloaf.
KitchenAid Flex Edge Beater

IMMERSION BLENDER
This is the handiest dandiest tool in my kitchen. Perfect for making mayonnaise, blending soups and sauces, making applesauce, I also use it for making a bulletproof style boosted tea.
All-Clad Stainless Steel Immersion Blender

CUISINART
My mother bought me one years ago and I remember thinking “What the heck am I going to do with it?” Now I don’t know how I’d live without it. I use it to chop everything, including making chopped salads in the summer.
Cuisinart 14-Cup Food Processor

JULIENNE BLADE
Perfect for making julienned vegetables and especially for ‘zoodling’ zucchini, butternut squash. I’ve even used it to julienne apples for a shredded apple dessert.
OXO Good Grips Julienne Peeler

BEES WAX WRAP
As I try to make my kitchen more eco-friendly I’m using less plastic wrap. But I still need to wrap things. That’s why I love these. I have them in different sizes and use them all the time.
Bee’s Wrap 3-Piece Sustainable Reusable Food Storage

VITAMIX
I’m not going to lie, I Iove my Vitamix. It gets used almost every day in my kitchen. Sure, it’s perfect for making smoothies, but it’s also great for blending NiceCream (“ice cream” made with frozen banana), homemade almond milk, coconut whipped cream, and more.
Vitamix 7500

INSTANT POT
I’ve just gotten one and I have a feeling it’s going to be my new favorite appliance. A crockpot, pressure cooker, and steamer all in one? What’s not to love about saving space in the kitchen?
Instant Pot

LE CREUSET PAN
I adore my Le Creuset pan. It’s cast iron and enameled. From eggs for breakfast to sautéing veggies for dinner, this pan practically lives on my stovetop because we use it so much.
Le Creuset Signature Iron Handle Skillet, 9-Inch

MANDOLIN SLICER
Fabulous for slicing things at any time of year it’s great for salads, frying, canning, and makes quick work of different cuts for a wide variety of foods
Mueller Austria V-Pro 5 Blade Adjustable Mandolin

SHAMELESS PLUG
If you’re giving gifts for the kitchen this holiday season why not share a copy of my book The Pantry Principle: how to read the label and understand what’s really in your food? This is a fabulous resource to help you learn more about your food, so you can make healthy choices. Available in Kindle or paperback, it’s a great stocking stuffer for any real food enthusiast.

 

 

 

 

Some links are to affiliate programs. At no additional cost to you I may receive compensation if you purchase through the link. Your support of these companies through my links helps me bring you free information on this site.

 

 

Spice-Turmeric

Terrific Health Benefits Of Turmeric

Officially known as Curcuma longa, turmeric is an herb that has been used for thousands of years. You can use this incredibly tasty spice with a variety of foods and it even provides several important health benefits.

What Is Turmeric?

Native to India and related to the ginger plant, turmeric is the primary spice used in the Indian dish known as curry. Often available at ethnic grocery stores, sometimes at larger traditional grocery stores, it’s best to use turmeric when it’s fresh since the essential oils are more powerful. Fresh turmeric, however, doesn’t last long and must either be consumed quickly, frozen, or made into powder form.

Health benefits of turmeric

Turmeric provides several incredible health benefits and may play a part in preventing many diseases. The bioactive compounds, called curcuminoids, are largely responsible for the health benefits of turmeric:

  • natural anti-inflammatory properties
  • highly antioxidant
  • improves brain function
  • may lower the risk of cardiovascular disease
  • may potentially help prevent certain cancers
  • when applied in paste form may help promote the healing of wounds and bruises

Tasty ways to use turmeric

Most often we think of turmeric as it is used in curries, but there are many ways to enjoy it. Incorporating healthy ingredients into scrambled eggs or a tasty frittata is easy when you add turmeric. It works well with nearly all types of veggies, particularly cauliflower. Rice, stews, soups, desserts, and tea are all delicious when turmeric is added to the recipe. Turmeric is even used in juices and different types of smoothies.

Turmeric is an incredible herb that can be used fresh or in powder form. It offers a rich, distinct flavor to dozens of dishes and may be instrumental in preventing many serious health conditions. Keeping fresh or powdered turmeric in the kitchen is a great way to add rich flavor to foods you enjoy while providing many potential health benefits.

 

Mushroom Curry
Print
Ingredients
  1. 1 cup coconut milk
  2. 2 roma tomatoes, diced (keep liquid)
  3. 1/2 tsp turmeric powder
  4. 1 1/2 tsp coriander powder
  5. 1 tsp grated fresh ginger
  6. 1/2 tsp fresh ground black pepper
  7. 4 coves garlic, minced
  8. 1 medium onion, diced
  9. 2-4 tbsp coconut oil
  10. 2 large portobello mushrooms, diced bite size
  11. 2 zucchini, diced bite size
  12. 2 yellow squash, diced bite size
  13. 2 cups snap peas diced
  14. 1 bell pepper, diced
  15. 1 eggplant diced
  16. 1 tsp sea salt
  17. 2 tbsp cashews, divided
  18. 2 tbsp cilantro, minced
Instructions
  1. Mix together cumin, coriander, turmeric, and black pepper and set aside
  2. Place eggplant into a bowl and sprinkle with salt to sweat
  3. Set aside to sit for one hour, rinse before using
  4. Add 2 tbsp coconut oil to pan
  5. Add onion and saute until starting to soften
  6. Add garlic and ginger and cook 2 minute
  7. Add spices and stir well for 1 minute
  8. Add tomatoes and liquid
  9. Add mushrooms and stir well, cook 1-2 minutes, add more coconut oil if needed
  10. Add vegetables and cook 2-3 minutes
  11. Add coconut milk, bring to a boil, reduce heat, cover and simmer 15 minutes or so until vegetables are tender
  12. Add sea salt
  13. Serve over basmati rice
  14. Garnish with cilantro and cashews
  15. Top with quick mango pickle if desired
Adapted from Curry In A Hurry
Adapted from Curry In A Hurry
The Ingredient Guru, Mira Dessy http://www.theingredientguru.com/

 

Quick Mango Pickle
Print
Ingredients
  1. 3 ripe but firm mangos, peeled, seeded, and diced
  2. 1/2 tsp turmeric powder
  3. 1/2 tsp paprika
  4. 1 clove garlic, minced
  5. 1/2 tsp sea salt
  6. 2 tbsp coconut oil
  7. 1/2 tsp mustard seeds
  8. 1/2 tsp urad dal
  9. pinch chili powder
  10. 1 tbsp apple cider vinegar
Instructions
  1. heat oil
  2. add mustard seed and urad dal and cook 1 minute
  3. add garlic and cook 1minute
  4. add turmeric, paprika, and chili powder, stir well
  5. reduce heat
  6. add mango and vinegar, cover and simmer on low 20 minutes or until soft and well combined
Notes
  1. keeps well in the fridge for 2-3 weeks
Adapted from India Today
Adapted from India Today
The Ingredient Guru, Mira Dessy http://www.theingredientguru.com/

 
Sources:

Grover, A.K. and Samson, S.E. Benefits of antioxidant supplements for knee osteoarthritis: rationale and reality. Nutr J. 2016; 15: 1.nPublished online 2016 Jan 5. 

McClees, Heather. One Green Planet. How to heal cuts and wounds with turmeric. 2017 Feb 8.

Nagpal, M and Sood, S. Anti-inflammatory and Anti-oxidant Properties of Curcuma longa (Turmeric) Versus Zingiber officinale(Ginger) Rhizomes in Rat Adjuvant-Induced Arthritis. J Nat Sci Biol Med. 2013 Jan-Jun; 4(1): 3–7.

Ramirez-Tortosa, M.C., et al. Oral administration of a turmeric extract inhibits LDL oxidation and has hypocholesterolemic effects in rabbits with experimental atherosclerosis. AtherosclerosisVolume 147, Issue 2, December 1999, Pages 371-378.

Shanmugam, M.K., et al. The Multifaceted Role of Curcumin in Cancer Prevention and Treatment. Molecules 201520(2), 2728-2769.

 

 

 


Leaky gut | intestinal permeability

What Is Leaky Gut?

You may never see the term “leaky gut” on a hospital chart, but that’s not because it isn’t real or acknowledged by the functional medical community. Leaky Gut Syndrome, sometimes referred to as Intestinal Permeability, is a colloquial term used to describe a set of symptoms that have an undiagnosed cause. It can be challenging to get your doctor on board when you have the symptoms, primarily due to the fact that there are no specific diagnostic criteria for leaky gut. In addition, identifying the cause is not always easy. That can leave you struggling to find answers, much less a solution. The good news is that there are ways to combat leaky gut syndrome.

Symptoms of Leaky Gut Syndrome

Leaky gut syndrome can have a myriad of symptoms, though all of them are a result of the digestive organs. The most common symptoms include:

  • Gas
  • Bloating
  • Cramps
  • Aches and pains
  • Food sensitivities

In fact, the first four symptoms often point toward a food sensitivity that may be triggering the other symptoms. Many doctors fail to find the reason why. Why do you have these symptoms after eating gluten, large amounts of fat, red meat or whatever your triggering food or ingredient happens to be? Research hasn’t caught up to the symptoms, but many doctors acknowledge that there must be some underlying cause for food sensitivities. Until mainstream medical care catches up, you can still mitigate your symptoms by avoiding foods that trigger a negative response.

Identify Your Food Sensitivities

If you want to say goodbye to the worst of your leaky gut symptoms, you need to know what is causing the reaction. One common starting point is to implement an Elimination Diet. Eliminations diets usually remove the seven most common food allergens–corn, eggs, soy, wheat/gluten, nuts, fish, and dairy. You’ll also avoid added sugars and processed foods where possible and follow this dietary plan for approximately 6-8 weeks.  One issue with an elimination diet, however, is that you might not find everything. As you start adding foods back in on a weekly basis, you could be missing delayed reactions or attributing them to the wrong foods. An elimination diet also does not easily incorporation or identify additives or environmental exposures that can be contributing to the issue.

Another, often simpler, way to identify food sensitivities is through the use of an LRA by Elisa ACT. Through blood draw and analysis, the LRA test identifies all three of the different reactions to food sensitivities on as many as 505 distinct items, including foods, food additives, toxic metals, molds, and environmental chemicals. That means that even if you don’t notice a reaction, the test will. That’s really good news when you have delayed reactions that can be easily overlooked or attributed to a different cause.

Control Your Symptoms Through Diet

Once you know which foods trigger your sensitivities, you can just avoid them, right? Unfortunately, it’s not really that easy. Simply knocking food items off of your grocery list can leave you with an increased risk of developing new sensitivities. This is because you often wind up substituting something you’re sensitive to for a new food and then eating large amounts of that food.  A common example is people who choose a gluten-free diet and then start to consume large amounts of corn or rice starch.  They then find out six months down the road, when they retest, that they have now developed a sensitivity to corn or rice.

Rotation diets can help you handle this issue. Following a four day plan, you eat foods on a strictly controlled schedule. By limiting exposure to proteins so you only consume them once every four days, you reduce the likelihood of developing new sensitivities or intolerances. This is one of the biggest benefits to the rotation diet since the last thing you want is to develop an endless cycle of additional allergies.

Additionally adding in functional foods, where allowable, such as bone broth and lacto-ferments can help support good gut health. Lacto-ferments can include kombucha, kefir, and lacto-fermented vegetables such as kimchi.  Increasing collagen peptides in the diet is also supportive as this is very healing for the gut.

Get On Board With Treatment

There is no cure for leaky gut syndrome, primarily because there is no single cause. Those with celiac, Crohn’s, IBS or several other autoimmune disorders can have many of the same symptoms. Your gut is the heart of your immune system. When it isn’t working properly, you are more vulnerable to disease and other illnesses. A leaky gut can leave you feeling generally worn down, and causes can range from poor stress management to diagnosable diseases. When you can’t find the cause, you should still work toward mitigating your symptoms. Run the tests and come up with a nutrition plan and rotation diet that works for you.

Our suggestion is to run an LRA test and come up with a nutrition plan and rotation diet that works for you. It’s important to remember that the more compliant you are with your new nutrition plan, the more effective these changes are going to be when it comes to improving your gut health. Strict elimination, combined with good nutrition and gut support, can often be very helpful in reducing or removing the uncomfortable symptoms that lead you to test in the first place.

 

Coconut oil on wooden spoon

Why I’m Still Eating Coconut Oil

A recent article in USA Today on coconut oil has created a flurry of concern when it comes to what to eat. A supposedly new report from the American Heart Association (AHA) shows that coconut oil isn’t good for you, was never good for you, and you should stop eating it immediately. This has gotten picked up by several different media sources (because they love soundbytes — little news headlines that generate interest but don’t provide in depth information).  The AHA recommendation states, “Because coconut oil increases LDL cholesterol, a cause of CVD [cardiovascular disease], and has no known offsetting favorable effects, we advise against the use of coconut oil.

Given the increased number of people who are consuming coconut oil this has caused a lot of confusion. It also generated a lot of people reaching out to me wanting to know what to do. I spent a lot of time during the first two days after this article came out answering emails and responding to social media posts.  Here is my rebuttal of the article(s).  Let’s start with the short answer: Coconut oil is healthy for you, I will continue to eat it, and I continue to suggest it as a healthy fat. Now, as they say, for the rest of the story.

Switching fats

I find it somewhat odd that this “news” comes out in the same timeframe as another article reporting on an advisory from the American Heart Association, Why you should switch from butter to margarine: Simple change could be as good as statins for your heart. Margarine is a trans-fat, it’s hydrogenated or partially hydrogenated to make it solid at room temperature. Trans-fats are harmful for cardiovascular health and were removed from the FDA’s Generally Recognized As Safe list back in 2013. With regard to consumption of trans-fats the AHA clearly states, “The American Heart Association recommends cutting back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.” So I find it very curious that they appear to be once again encouraging margarine consumption while dissing a source of healthy fat.

What is coconut oil? 

Before we pick apart the headlines let’s start by identifying what coconut oil is. It’s made from the white, fleshy part of the coconut, sometimes referred to as the meat. The best quality is made from fresh coconut (as opposed to dried) which is expeller pressed. Cold pressed (instead of heat pressed) is even better because it retains more of the nutrients. Coconut oil contains caprylic acid, capric acid, and lauric acid. These medium chain fatty acids provide a number of benefits including:

  • antibiotic, antimicrobial and antifungal
  • highly effective against candida
  • highly digestible and supportive for ulcers and ulcerative colitis
  • not easily stored as fat
  • supportive for brain health
  • beneficial for skin issues such as dandruff, dermatitis, eczema, and psoriasis (taken internally and externally)
  • prevents bone loss 
  • helpful for weight loss
  • beneficial for cardiovascular health

Due to it’s saturated nature, coconut oil changes from liquid to solid depending on ambient temperature. There is a form of coconut oil on the market referred to as MCT, short for Medium Chain Triglycerides, which is liquid all the time. This does not have the same profile as ‘regular’ coconut oil. MCT oil is more concentrated and has different proportions for the different medium chain fatty acids.

The science

Here’s why these scare-tactic articles about coconut oil fall short for me. They are not based on new studies. In fact all the new data coming out shows the health benefits of coconut oil. If you read the recent negative articles carefully you can see that the advisory they quote is based on a review of previous data. They’ve decided, however, to rename it and call it an American Heart Association Presidential Advisory. It doesn’t matter what they call it, it’s still not new information. Not only is this old information, it’s information that has been debunked. Here’s the cliff notes version of what you need to know:

  1. Saturated fat – Dr. Ancel Keys is the man at the center of the whole heart disease/saturated fat issue. He essentially cherry picked the data to fit his theory that consumption of saturated fats increased cardiovascular disease. (In case you didn’t know, cherry picking your data is a bad thing for a researcher.) However his legacy lives on with scary articles about how bad saturated fat is for us. This continues despite newer studies showing that saturated fat is not as harmful as we have been led to believe.
  2. Hydrogenation – Many of the studies that were done examining the effect of saturated fats on cholesterol levels used hydrogenated coconut oil. That is, they added hydrogen to make it always solid, in effect turning coconut oil into a trans-fat. The cold-pressed, extra virgin, organic coconut oil that you should be buying and consuming has no trans-fats. These studies do not apply and yet they are repeatedly trotted out and cited as a reason to avoid consuming coconut oil
  3. Cholesterol – The articles claim that coconut oil increases cholesterol, especially LDL. However we can’t focus just on one factor, LDL, as a risk for cardiovascular disease. In fact studies have found cholesterol ratios and HDL levels improved by consuming coconut oil. What’s more important is the size of your lipoprotein particles. Lots of small dense particles are more harmful than a number of fewer, larger particles. To get to the true value of heart health you need to look deeper than just LDL. You need to consider the ratio of HDL to LDL, your triglycerides, and your LPP (lipoprotein particle) values.
  4. Inflammatory – Coconut oil is not an inflammatory food. In fact it has been found to be the opposite. While some saturated fats are inflammatory, coconut oil does not fall into this category. Side note: According to the National Cancer Institute the largest source of saturated fat in the American diet is cheese and pizza
  5. Fats – Fats are healthy, and a wonderful source of energy. That’s so important I’m going to say it again. Fats are healthy! We need fat. Your brain is made up of 70% fat, your vital organs are surrounded by a protective layer of fat, your hormones are made from fat, and without fat you cannot absorb and utilize the fat soluble vitamins A, D, E, and K. It’s also important to note that fat slows down how fast your body breaks down and absorbs sugar. 
  6. Heart disease – Low fat was NEVER the answer to heart disease. In fact we now know that the opposite is true. The more we shifted to low fat the more heart disease increased. Leading to more people on statin drugs with diabetes and obesity. Replacing fat with chemicals and carbohydrates is exactly the wrong answer to being healthy. And the available studies continue to support this fact.

Yes you can

Continue to eat coconut oil as part of a healthy diet. Choose cold-pressed, expeller-pressed, organic, extra virgin for optimal benefit. Coconut oil can be used for cooking or baking, it’s great in smoothies (melt it first for proper blending), and it gives a wonderful boost when you add a little to a cup of tea or coffee.

Remember that eating well to be well includes a balanced, varied, whole food/real food nutritional plan. General guidelines suggest that 30% of your daily diet should come from healthy fats. These include avocados, butter and ghee, coconut oil, olive oil, and nuts and seeds (preferably raw and soaked). 

 

References:

Cardoso, D.A., et al. A coconut extra virgin oil-rich diet increases HDL cholesterol and decreases waist circumference and body mass in coronary artery disease patients. Nutr Hosp. 2015;32(5):2144-2152 ISSN 0212-1611 • CODEN NUHOEQ S.V.R. 318. https://www.researchgate.net/profile/Glorimar_Rosa/publication/283576816_A_coconut_extra_virgin_oil_rich_diet_increases_HDL_cholesterol_and_decreases_waist_circumference_and_body_mass_in_coronary_artery_disease_patients/links/56434e3408aef646e6c69a5b.pdf

DiNicolantonio JJ. The cardiometabolic consequences of replacing saturated fats with carbohydrates or Ω-6 polyunsaturated fats: Do the dietary guidelines have it wrong? Open Heart 2014;1:e000032. doi: 10.1136/openhrt-2013-000032. http://openheart.bmj.com/content/1/1/e000032.full

Eyres, L, et al. Coconut oil consumption and cardiovascular risk factors in humans. Nutr Rev (2016) 74 (4): 267-280. DOI: https://doi.org/10.1093/nutrit/nuw002. Published: 05 March 2016. https://academic.oup.com/nutritionreviews/article/74/4/267/1807413/Coconut-oil-consumption-and-cardiovascular-risk

Gavin, James E. Optimizing Diagnosis and management in mild-to-moderate Alzheimer’s Disease. Neurodegener Dis Manag. 2012 Jun; 2(3): 291–304. doi:  10.2217/nmt.12.21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3437664/

Hayatullina Z. et al., Virgin coconut oil supplementation prevents bone loss in osteoporosis rat model. Evid Based Complement Alternat Med. 2012;2012:237236. Epub 2012 Sep 16. https://www.ncbi.nlm.nih.gov/pubmed/23024690

Lei, T., et al. Medium-Chain Fatty Acids Attenuate Agonist-Stimulated Lipolysis, Mimicking the Effects of Starvation. Obesity. Volume 12, Issue 4 April 2004. Pages 599–611. http://onlinelibrary.wiley.com/doi/10.1038/oby.2004.69/full

Selverajah, M., et al. Anti-ulcerogenic activity of virgin coconut oil contribute to the stomach health of humankind TANG Vol.6 No.2, 2016.5, 12-18 (7 pages) http://www.dbpia.co.kr/Journal/ArticleDetail/NODE06688140

Siri-Tarino, PW, et al. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. March 2010 vol. 91 no. 3 535-546. doi: 10.3945/ ajcn.2009.27725. http://ajcn.nutrition.org/content/91/3/535

 

Reduce The Juice

How to Keep Your Family Hydrated and Healthy

Do your little ones drink juice often? If so, you might want to reconsider.

Especially if there’s added sugar, flavors and dyes. But even if it’s 100% real fruit juice.

While juice may come from fruit, most commercial brands are processed under extreme conditions and striped of all nutritional benefits. Including vitamin C because it is extremely sensitive to heat and light. Thus, unless it’s freshly squeezed, the vitamin C is most likely partially or even fully degraded by the time it hits your lips.

Essentially, all you’re left with is liquid sugar. And a lot of it!

The American Heart Association recommends young children consume between 12 to 16 grams of added sugar per day. Which equates to 3 to 4 teaspoons.

Do you know how much sugar one juice box contains?

It varies by brand, but generally they contain between 10 and 20 grams of sugar (2.5 to 5 teaspoons). That means just one juice box could put your child over the recommended limit of added sugar.

Now think about how much juice your child drinks a day.

Maybe 2 to 3 cups per day? If so, this adds 5 to 10 teaspoons of sugar daily from juice alone.

Sugar Cubes

Potential Risks of Too Much Juice

According to the United States Department of Agriculture, sugar sweetened beverages (i.e., fruit juice, soda, sport drinks) account for 36% of the added sugar Americans consume.

Experimental studies show sugar sweetened beverages (SSBs) lead to weight gain because they contribute a significant amount of calories. And people don’t eat less to compensate because SSBs aren’t satiating or provide lasting energy.

There’s no fiber, fat or protein present to slow the progression from liquid sugar to blood sugar. Which can lead to inflammation, insulin resistance and increase the risk of type 2 diabetes and heart disease.

High fructose consumption (a naturally occurring sugar in fruit) has also been shown to burden the liver and increase belly fat.

Thus, now is a great time to break your family’s juice habit (or never start one).

Healthier Ways to Hydrate Your Family

Fruit Infused Water

The best source of daily hydration will always be water. And filtered tap water is ideal.

But if transitioning to plain water overnight is a hard sell, you can start by mixing juice with water. And gradually start adding more water.

To keep things interesting, here are a few other delicious options:

  • Fruit infused water: They’re easy and fun to make. My family’s favorite combinations are strawberry lemon and watermelon mint. Simply add fruit and herbs to water and let sit in the fridge for at least 4 hours.
  • Herbal tea: my son loves peppermint and ginger
  • Sparkling water
  • Coconut water

When purchasing teas, flavored sparkling water and coconut water, don’t forget to check the ingredients for added sugar or other negative ingredients.

To stay hydrated on the road and avoid the temptation to just buy a juice, bring your own containers with healthy beverage choices with you. Skip the plastic bottles in order to avoid issues with BPA (to learn more watch my interview with Lara Adler, The Environmental Toxins Nerd). Glass or stainless steel containers are your best bet. My personal favorite is Glasstic, a shatterproof plastic cylinder around a glass center cylinder. Easy to take apart and wash in the dishwasher, the company claims these are the last water bottle you’ll ever need. I bought three over a year ago and they’re still going strong. Get 10% off with this link.

To Sum It Up…

Parents ask me all the time how to create a healthier lifestyle for their family. Cutting out juice is the perfect place to start. It’s a simple change. But one that will significantly reduce the amount of sugar your little ones consume as well as foster healthier habits for years to come.

References
– “Abundance of fructose not good for the liver, heart.Harvard Health Publications (web log), September 2011. Accessed January 2017.
   http://www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart.
– Hu, Frank B., and Vasanti S. Malik. “Sugar-sweetened beverages and risk of obesity and type 2 diabetes: Epidemiologic evidence.Physiology & Behavior
   100, no. 1 (2010): 47-54. doi:10.1016/j.physbeh.2010.01.036.
– Johnston, Carol S., and D.l Bowling. “Stability of Ascorbic Acid in Commercially Available Orange Juices.Journal of the American Dietetic Association
   102, no. 4 (2002): 525-29. doi:10.1016/s0002-8223(02)90119-7.
– Malik, Vasanti S., and Frank B. Hu. “Sweeteners and Risk of Obesity and Type 2 Diabetes: The Role of Sugar-Sweetened Beverages.Current Diabetes
   Reports
12, no. 2 (2012): 195-203. doi:10.1007/s11892-012-0259-6.
– “Sugar-Sweetened Beverages and Weight Gain in 2- to 5-Year-Old Children.Pediatrics 132, no. 3 (2013). doi:10.1542/peds.2013-0570d.

Could You Have Scurvy (even Though You’re Not An 18th-century Pirate)?

What is Scurvy?

Scurvy is a disease caused by a vitamin C (ascorbic acid) deficiency.

Without vitamin C, the body is unable to synthesize collagen necessary for wound healing and healthy skin, bones, teeth, joints, and blood vessels.

Vitamin C is also a powerful antioxidant that effectively fights free radicals and prevents oxidative stress throughout the body.

In addition, it plays a critical role in adrenal and thyroid function.

Scurvy Symptoms

If you’re not eating fresh fruits and vegetables regularly, then you’re likely at risk of developing scurvy. This should be your first clue.

Other early warning signs and symptoms include:

  • Loss of appetite
  • Fatigue
  • Irritability
  • Muscle spasms, cramping or pain
  • Brain fog
  • Diarrhea
  • Weakness
  • Fever
  • Bruising
  • Wounds that won’t heal
  • Bleeding or swollen gums
  • Tooth decay or tooth loss
  • Weight loss
  • Coiled hair
  • Skin rashes or red spots
  • High blood pressure
  • Depression

Resurgence of Scurvy

In the 18th century, scurvy caused the teeth of sailors to fall out due to a lack of vitamin C in their diet aboard ship. However, it appears scurvy isn’t just a disease of the past.

Based on data collected between 2003 and 2004, the Center for Disease Control and Prevention (CDC) found 6 to 8% of the general population had a vitamin C deficiency severe enough to qualify as a scurvy diagnosis.

Between 2009 and 2014, almost 25% of patients admitted to a hospital in Springfield, Massachusetts with unexplained symptoms were diagnosed with a vitamin C deficiency.

In the United Kingdom, the rate of scurvy-related hospital admissions increased by 27% between 2009 and 2014.

And a researcher at a Diabetes Center in Australia documented more than a dozen cases in recent years as well.

Why is Scurvy Making a Comeback?

This resurgence is surprising to doctors and health officials because the amount of vitamin C needed to prevent scurvy is relatively low. For example, one large orange or one bowl of strawberries a day provides enough vitamin C to do the trick.

But the sad truth is that more and more people don’t regularly eat fresh fruits and vegetables. Or, if they eat these foods at all, they are either from a package or overcooked, which almost entirely diminishes the vitamin C content.

Other modern day factors may also deplete the body of vitamin C, which includes:

  • Chronic stress
  • Environmental toxins
  • Illness
  • Injury
  • Synthetic hormones and birth control pills
  • Steroid medications
  • Diuretics
  • Aspirin

It’s also worth noting that a well-functioning digestive system is necessary to properly digest and absorb vitamin C (and all other nutrients) from food. Thus, with the rise of gastrointestinal diseases and dysfunction, this could also be a contributing factor.

Best Sources of Vitamin C

Uncooked, fresh fruits and veggies are the best sources of vitamin C. Those you can enjoy raw with the highest vitamin C content include:

  • Papaya
  • Bell peppers
  • Broccoli
  • Strawberries
  • Pineapple
  • Oranges
  • Kiwi
  • Cantaloupe
  • Cauliflower
  • Kale
  • Cabbage
  • Grapefruit
  • Raspberries
  • Tomatoes

And in the case of a vitamin C deficiency, it may be necessary to supplement with collagen until optimal levels are reached. 

In Conclusion…

Scurvy, a condition caused by a severe vitamin C deficiency, is making a comeback around the world mostly in part to our modern way of life. This means your risk may be real even though you’re not an 18th-century pirate.

Therefore, it’s important to consume fresh vitamin C rich fruits and vegetables every day to prevent a vitamin C deficiency and the development of scurvy.

References
National Institutes of Health – Vitamin C Fact Sheet for Professionals
Pelton, R. (2001). Drug-induced nutrient depletion handbook. Hudson, OH: Lexi-Comp.
Scurvy makes surprise return in Australia. (2016, November 29).
Scurvy Is a Serious Public Health Problem. (2015, November 20).
The World’s Healthiest Foods – Vitamin C

Spirulina: A Nutrition Boosting Algae

Spirulina is often referred to as blue-green algae (although it’s really a cyanobacterium). Either way, it’s also a popular health food. And one that actually lives up to its hype.

Spirulina Nutrition

Commercial varieties are grown in fresh warm waters. However, spirulina traditionally grew under extreme conditions, such as in volcanic lakes. Thus, it has developed quite the nutrient profile.

Spirulina is approximately 60% protein. And the protein is highly digestible for optimal absorption and utilization.

However, you’d have to eat roughly 3.5 tablespoons to obtain the same amount of protein as one chicken drumstick (the minimum recommended amount of protein per meal). Therefore, it’s best to be used as a protein booster as opposed to your primary source of protein.

Spirulina is often considered nature’s multi-vitamin. It’s packed with essential vitamins and minerals. In fact, it has:

  • 180% more calcium that milk – for healthy bones, teeth, muscles, nerves and heart
  • 3100% more vitamin A (as beta-carotene) than carrots – for healthy skin and eyes
  • 5100% more iron that spinach – to produce healthy red blood cells

Other high concentration micronutrients (along with a few of their key health benefits) include:

  • Vitamin K: important for blood clotting as well as heart and bone health
  • B Vitamins: necessary to produce energy and red blood cells
  • Choline: supports liver function, metabolism, brain development and energy levels
  • Magnesium: calms nerves and anxiety and releases muscle tension
  • Phosphorus: supports healthy bones and organs and balances hormones
  • Iodine: essential for optimal thyroid function
  • Potassium: regulates fluid balance and blood pressure

Spirulina also contains anti-inflammatory Omega-3 fatty acids and gamma-linolenic acid (GLA) as well as potent antioxidants, such as zeaxanthin and various carotenoids.

Potential Health Benefits

Based on its nutrient profile, it makes sense why there are over 1,000 studies investigating spirulina’s potential benefits. A review of human and animal research suggests it may offer the following health-promoting properties:

  • Antioxidant
  • Anti-inflammatory
  • Anti-cancer
  • Immune-boosting
  • Promote a healthy gut flora
  • Balance lipid levels
  • Balance blood sugar
  • Reduce blood pressure
  • Protect the heart
  • Relieve allergy symptoms
  • Detoxify heavy metals

Now that’s a pretty powerful list of potential advantages! Which is why I hope you’ll give it a try.

Simple Ways to Add Spirulina to Your Diet

spirulina

You can buy spirulina in either a powder or tablet form.

The easiest way to incorporate spirulina powder into your diet is by adding it to your smoothies. However, you can blend a little into many other foods as well, including:

  • Pureed soups
  • Hummus
  • Guacamole
  • Pesto
  • Salad dressing
  • No-bake treats
  • Egg dishes

And because spirulina is so nutrient dense, you only need a little to reap its rewards.

References
– Capelli, B., & Cysewski, G. R. (2010). Potential health benefits of spirulina microalgae*. Nutrafoods,9(2), 19-26. doi:10.1007/bf03223332
– Cheong, S. H., Kim, M. Y., Sok, D., Hwang, S., Kim, J. H., Kim, H. R., . . . Kim, M. R. (2010). Spirulina Prevents Atherosclerosis by Reducing  
   Hypercholesterolemia in Rabbits Fed a High-Cholesterol Diet. Journal of Nutritional Science and Vitaminology,56(1), 34-40.
   doi:10.3177/jnsv.56.34
– Ichimura, M., Kato, S., Tsuneyama, K., Matsutake, S., Kamogawa, M., Hirao, E., . . . Omagari, K. (2013).
   Phycocyanin prevents hypertension and low serum
   adiponectin level in a rat model of metabolic syndrome. Nutrition Research,33(5), 397-405. doi:10.1016/j.nutres.2013.03.006
– Parikh, P., Mani, U., & Iyer, U. (2001). Role of Spirulina in the Control of Glycemia and Lipidemia in Type 2 Diabetes Mellitus. Journal of Medicinal   Food,4(4), 193-199. doi:10.1089/10966200152744463
– Sayin, I., Cingi, C., Oghan, F., Baykal, B., & Ulusoy, S. (2013). Complementary Therapies in Allergic Rhinitis. ISRN Allergy,2013, 1-9.
   doi:10.1155/2013/938751

The Healing Powers Of Bone Broth (plus Recipe)

Have you ever been told to eat a bowl of chicken soup when you’re sick?

I bet you have. But do you know why?

It’s truly an ancient tradition. But the truth is, not all chicken soups will do the trick. Especially those found in a can.

Traditionally chicken soup was made by simmering vegetables, meat and bones to create a nutrient rich broth (a.k.a. bone broth). However, most commercial soups today simply use broth made from water and chicken “flavor.”

Bone broth has been used throughout humankind for its rich flavor and healing powers. Many cultures use it to cure illnesses, such as colds and flu. In fact, bone broth is sometimes referred to as Jewish penicillin. It’s also been prized for its ability to treat conditions related to the digestive tract, skin, joints, lungs, muscles, and blood.

And fortunately, bone broth is making a comeback.

Bone Broth Nutrition

Bone broth contains a soup (pun intended) of health promoting nutrients in highly absorbable forms. Thus, it’s much more potent (and enjoyable) than taking a variety of synthetic supplements.

Below are several key nutrients in bone broth along with their health benefits:

Minerals

Minerals are essential to life. They play many important roles in our bodies, such as nerve signaling and the initiation of most enzymatic processes in our bodies. They also impact the health of our digestive system, heart, cells, and bones.

Bone broth is rich in calcium, magnesium, phosphorus, silicone, sulfur, and a variety of trace minerals.

Amino Acids

Amino acids are the building blocks of proteins and have numerous responsibilities when it comes to our health. Bone broth specifically contains high concentrations of glycine and proline.

Glycine acts as an antioxidant, which protects our cells from free radical damage. It also aids in detoxification as well as wound healing, digestion, sleep, memory, and performance. It keeps our muscles strong and is used to make glutathione (another powerful antioxidant).

Proline is essential for healthy skin and joints. It also helps to repair the lining of the digestive system.

Collagen and Gelatin

Collagen is a protein found in bones as well as other connective tissues. Its name comes from the word “kolla,” which means glue. Essentially, its main role is to hold the body together.

When collagen dissolves in water, it forms gelatin. Gelatin has been studied extensively and is often used to heal and soothe the digestive tract, support bone health, overcome food allergies and sensitivities, improve digestion and detoxification, and boost the body’s natural production of collagen.

Glucosamine

Glucosamine lubricates our joints and provides a cushion within them. Expensive supplements are often used to treat conditions involving bone and joint pain, but bone broth is an all natural (and effective) alternative.

Chondroitin Sulfate

Along with glucosamine, chondroitin sulfate supports healthy bones and joints. But it’s also essential for heart and skin health as well as maintaining optimal cholesterol levels.

Chicken Bone Broth Recipe

Bone broth can be made using beef, poultry, lamb, pork or fish bones. There are many recipes available online. Below is an easy to make chicken bone broth recipe:

Ingredients

  • 1 whole organic chicken
    or 2 to 3 pounds of bony chicken parts, such as carcass, necks, and wings plus gizzards
  • 2-4 chicken feet
  • 4 quarts cold filtered water
  • 2 T raw apple cider vinegar
  • 1 large onion, coarsely chopped
  • 2 carrots, coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 2 cloves garlic
  • 2 shitake mushrooms
  • 1-2 pieces kombu seaweed
  • 1” piece of turmeric root, sliced (or 1/2 tsp turmeric powder)
  • 2 bay leaves
  • 12 peppercorns
  • 1 bunch parsley

Directions

If using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces.

Place other ingredients into a cheesecloth or jelly bag for easy removal later. Otherwise place carcass and parts in a large stainless steel pot with water, vinegar and all ingredients except parsley.

Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 12-18 hours. The longer the stock cooks the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

If using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in the refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in the refrigerator or freezer.

Delicious Ways to Add Bone Broth to Your Diet

Cup of Bone Broth
Once you have a batch of bone broth, here are several ways to enjoy it:

  • Sip it plain (or seasoned with sea salt and minced spring onions)
  • Use it in soup, stew, sauce and gravy recipes
  • Use it instead of water or other liquids to cook grains, steam vegetables, make mashed potatoes and bake casseroles

To make a “miso-style” soup, follow this recipe:

Ingredients:

  • 1 C broth
  • 1 fresh mushroom, diced
  • 1 spring onion, diced
  • 1/4 cup shredded carrot
  • sea salt to taste

Directions:

  1. Heat broth on stovetop
  2. When broth is fully heated add remaining ingredients
  3. Heat on medium 2-3 minutes until all ingredients are warmed
  4. Enjoy!

I also encourage people to pour cooled bone broth into ice cube trays and freeze. Bone broth ice cubes are a great nutrition boosting addition to smoothies. They also give smoothies a thicker consistency.

To sum it up:

Consuming bone broth on a regular basis is probably one of the most beneficial things you can do to support your health.

  • It contains a variety of easily absorbable nutrients;
  • It warms your heart and your soul;
  • It’s easy to make; and
  • It’s absolutely delicious!

 

References:
Bergner, P. (1997). The healing power of minerals, special nutrients, and trace elements. Rocklin, CA: Prima Pub.
Daniel, K. (2003, June 18). Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin [Web log post]. Retrieved January 10, 2017, from https://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/
Fallon, S. (2000, January 1). Broth in Beautiful [Web log post]. Retrieved January 10, 2017, from https://www.westonaprice.org/health-topics/broth-is-beautiful/
Fallon, S., Enig, M. G., Murray, K., & Dearth, M. (2001). Nourishing traditions: the cookbook that challenges politically correct nutrition and the diet dictocrats. Brandywine, MD: NewTrends Pub.
Vital Proteins, Why Collagen, Retrieved March 27, 2017