Give your Digestion a Break…

bone broth jars

Ok so you have almost survived the holidays. New Years is the last holiday, remember what I said in my old post about what to drink and how to prevent a hangover.

A great way to just give your body a break after all the sugar and rich food is give your digestion a small break. Try drinking broth for a day and a healthy light dinner loaded with veggies and lean meats.

Bone broth is a very powerful tool when it comes to your health. It will help heal leaky gut and repair damage to your intestinal wall.  The gelatin in the bone broth (found in the knuckles, feet, and other joints) helps seal up holes in intestines. This helps cure chronic diarrhea, constipation, and even some food intolerances. It also helps boost your immune system, which we all need this time of year.

Taking glucosamine supplements to help with joint pain has been common knowledge for years, but it turns out that bone broth has glucosamine too.  The chondroitin sulfate in bone broth has been shown to help prevent osteoarthritis. Bone broth will help reduce inflammation in your joints.

Bone broth is a good source of collagen. You can find collagen in all kinds of “plumping” products these days. It is way cheaper than Botox.

The phosphorus, magnesium, and calcium in the bones seeps out into the broth leaving you with the essential building blocks for healthy bones.

bone broth w words

BONE BROTH RECIPE

  • Whole organic chicken or 4 Large Grass Fed Beef Bones
  • 4 or more quarts of filtered water or about 1 inch above contents
  • ½ cup apple cider vinegar
  • 2 onions, coarsely chopped
  • 7 carrots,  chopped
  • 5 celery sticks, coarsely chopped
  • 2 Tablespoons of Thyme and Rosemary
  • Sea salt
  • 1 teaspoon dried green peppercorns, crushed or ground in pepper grinder
  • Fresh ginger root
  • 3 Bay leafs

Fill the bottom pot of a large stockpot with the onion, carrots, herbs, apple cider, celery, and ginger. Put the second pot on top and add the large peppercorn, bay leafs and the whole chicken. Fill the entire pot up with filtered water. Let the pot boil on high for 1.5-2 Hours until the chicken is cooked. Turn off the pot and pull out the chicken and let it cool. Once the chicken has cooled take all of the meat off the bone and throw the bones back into the top pot. Turn the stove on low and boil with a lid for 12 hours minimum. The longer the more intense the flavor will be. If you do not have a stockpot you can use a crock-pot. Drink UP!

 

NOTE: If you cannot make bone broth  many of the health foods store carry it in the frozen foods section. They have many varieties you will have to see what you enjoy the most or you can contact me personally for purchases of broth. 

 

 

 

Let your digestion rest…

bone broth jars

Ok so you have almost survived the holidays. New Years is the last holiday, remember what I said in my old post about what to drink and how to prevent a hangover.

A great way to just give your body a break after all the sugar and rich food is give your digestion a small break. Try drinking broth for a day and a healthy light dinner loaded with veggies and lean meats.

Bone broth is a very powerful tool when it comes to your health. It will help heal leaky gut and repair damage to your intestinal wall.  The gelatin in the bone broth (found in the knuckles, feet, and other joints) helps seal up holes in intestines. This helps cure chronic diarrhea, constipation, and even some food intolerances. It also helps boost your immune system, which we all need this time of year.

Taking glucosamine supplements to help with joint pain has been common knowledge for years, but it turns out that bone broth has glucosamine too.  The chondroitin sulfate in bone broth has been shown to help prevent osteoarthritis. Bone broth will help reduce inflammation in your joints.

Bone broth is a good source of collagen. You can find collagen in all kinds of “plumping” products these days. It is way cheaper than Botox.

The phosphorus, magnesium, and calcium in the bones seeps out into the broth leaving you with the essential building blocks for healthy bones.

bone broth w words

BONE BROTH RECIPE

  • Whole organic chicken or 4 Large Grass Fed Beef Bones
  • 4 or more quarts of filtered water or about 1 inch above contents
  • ½ cup apple cider vinegar
  • 2 onions, coarsely chopped
  • 7 carrots,  chopped
  • 5 celery sticks, coarsely chopped
  • 2 Tablespoons of Thyme and Rosemary
  • Sea salt
  • 1 teaspoon dried green peppercorns, crushed or ground in pepper grinder
  • Fresh ginger root
  • 3 Bay leafs

Fill the bottom pot of a large stockpot with the onion, carrots, herbs, apple cider, celery, and ginger. Put the second pot on top and add the large peppercorn, bay leafs and the whole chicken. Fill the entire pot up with filtered water. Let the pot boil on high for 1.5-2 Hours until the chicken is cooked. Turn off the pot and pull out the chicken and let it cool. Once the chicken has cooled take all of the meat off the bone and throw the bones back into the top pot. Turn the stove on low and boil with a lid for 12 hours minimum. The longer the more intense the flavor will be. If you do not have a stockpot you can use a crock-pot. Drink UP!

 

NOTE: If you cannot make bone broth Whole foods sells small single serving containers of Pacific bone broth. Or you can order it from the Brothery at https://www.bonebroth.com.

 

 

 

 

Functional Diagnostic Nutrition (FDN)

What is FDN?
Functional Diagnostic Nutrition (FDN) is a type of detective work that seeks to identify the underlying causes of disease instead of treating symptoms. Using functional lab work, I will identify healing opportunities and engage each client in a health-building process using the potent, proven, professional protocols in our D.R.E.S.S. for Health Success program. This includes Diet, Rest, Exercise, Supplements and Stress Reduction. This natural, holistic approach yields the highest level of positive clinical outcomes. I do not medicate, I educate!

Functional Diagnostic Nutrition

 

 

No Bake Granola Bars with Raisins and Chocolate Chips {Grain Free, Paleo}

Chewy, crunchy, sweet and salty, these grain free and paleo no bake granola bars are going to become your favorite with the first bite!  They’re loaded with raisins and mini chocolate chips, coconut flakes and nuts, sweetened with raw honey and packed with healthy fats.  Kid approved, gluten-free, dairy-free, grain free and addicting! 

Prep Time: 15 minutesChill Time: 2 hrsTotal Time: 15 minutesCourse: Paleo snack/treat Cuisine: dairy-free, grain free, Paleo Servings: 20 bars

Ingredients

  • 1 cup raw pecans or walnuts
  • 1 cup almonds
  • 1 cup cashews
  • 1 cup  coconut flakes unsweetened
  • 1 tsp cinnamon
  • 1 cup raisins
  • 1/2 tsp salt or 1/4 for less salty
  • 1/4 cup coconut oil melted (use refined for no coconut flavor)
  • 1/4 cup almond butter (no sugar added)
  • 1/4 cup + 2 Tbsp honey
  • 1 tsp pure vanilla extract
  • 1/2 cup mini choc. chips  dairy free, soy free

Instructions

  1. Place the nuts in a food processor and pulse several times to “chop” them into a crumbly texture – a few larger pieces are a good thing – don’t overmix!
  2. Transfer the nuts to a large mixing bowl* and stir in coconut flakes, cinnamon, salt, and raisins to evenly combine.
  3. Place melted coconut oil in a small sauce pan and whisk in the almond butter and honey. Set heat to low and whisk while honey and almond butter melt. Once mixture is smooth and well combined, remove from heat and stir in the vanilla.
  4. Pour the wet mixture into the large bowl with the dry ingredients and stir to fully combine – I used a silicone spatula for this step. Thoroughly mix to make sure all the dry mixture is coated. Once coated, gently stir in the chocolate chips.
  5. Line an 8 x 8” or 9 x 9” square pan with parchment paper along the bottom and sides, with extra up the sides for easy removal. Transfer mixture in and press down, using your hands, or another piece of parchment paper to get it packed tightly into the pan.
  6. Cover the top with parchment or plastic wrap, then set in the freezer for at least 1 hour to firm, or longer if you have time.
  7. Remove pan from freezer and grab two ends of the parchment paper to remove the bars, set on a cutting board.
  8. Using a long very sharp knife, cut into 20 bars.  You can wrap them in parchment individually storing in the fridge (for up to two weeks) or freezer for longer.
  9. Bars will start to melt around room temp due to the coconut oil, so they’ll need to be kept chilled to stay firm. Enjoy!

LEMON BLUEBERRY SCONES (PALEO, GLUTEN FREE, DAIRY FREE

Paleo lemon blueberry scones (gluten-free, grain-free, dairy-free and refined sugar-free)

I love these easy lemon blueberry scones. Made with almond flour, blueberries, lemon, and honey, they are everything that is good about scones. And they are paleo, gluten-free, dairy-free and refined sugar-free. These scones are amazing with honey butter (I make it with ghee) right out of the oven. Of course, you can use coconut butter for a dairy-free topping.

It’s important to use fresh blueberries — frozen blueberries add too much moisture to these scones. And I like a lot of blueberries, they add to the natural sweetness of the almond and honey. Gently fold the blueberries into the batter at the last minute.

The key to this blueberry scone recipe is to keep stirring the flour mixture with the wet ingredients until it forms a dough. At first, it will seem like there is not enough moisture, but if you keep going it will come together into a nice dough. The consistency is similar to biscuit or cookie dough.

It’s also important to use superfine blanched almond flour for these grain-free blueberry scones. Do not substitute coconut flour or other gluten-free flour blends as they will not work in this recipe.


These lemon blueberry scones are perfect with tea or coffee.Prep Time10 minsCook Time20 minsTotal Time30 mins

Ingredients

  • 315 grams almond flour  about 3 cups
  • 1 teaspoon baking soda
  • 1/8 teaspoon sea salt
  • zest of 1 lemon
  • 2 eggs
  • 2 tablespoonshoney
  • 2 tablespoons fresh lemon juice
  • 3/4 cup fresh blueberries

Instructions

  • Preheat oven to 325 degrees.
  • Add the almond flour, baking soda, salt, and lemon zest to a large bowl and stir to combine.
  • Make a well in the center of the flour mixture and add the wet ingredients. Starting in the center, stir the dough until well combined. Fold in blueberries.
  • Using a large cookie or ice cream scoop, drop the scones onto a baking sheet lined with parchment paper. Lightly wet hands and gently flatten the tops of the scones. They should be about 1 inch thick.
  • Bake 18-20 minutes, until the tops are golden brown. Cool on wire rack.

Nutrition

Calories: 233kcal | Carbohydrates: 13g | Protein: 8g | Fat: 18g | Saturated Fat: 1g | Cholesterol: 36mg | Sodium: 168mg | Potassium: 22mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1.2% | Vitamin C: 3% | Calcium: 7.9% | Iron: 8.5%

HEALTHIEST KIDS MEAL WHEN YOU JUST DO NOT HAVE TIME!!

So we all have those days where we just can’t manage to cook a nice dinner or lunch for our little ones. We just wish we had some healthy options in the freezer we can pop in the toaster oven. Well I have done some research on which frozen foods for kids are the most well balanced and cleanest. I wanted to find some that include veggies and protein. I looked to avoid products with soy, artificial ingredients and sugar the best I could. I know for Jaxson he loves a lot of the Earth’s Best products and Vans. He will gobble up the gluten free vans waffles and they have no sugar. Make sure you read the label because some of them do contain sugar. I love the Kidfresh products and there is a wide variety of main meals and sides all free of artificial products and most free of sugar. I have posted some products below with direct links to order so you can save time running to grocery stores all over town!

Sometimes you feel worse before you feel better. What to expect with probiotics.

Probiotics: Who Shouldn’t Take Them?

Some people find that taking probiotics causes them to have gas, bloating, and abdominal discomfort. For most people, these symptoms are temporary; however, side effects are more likely in those who are very young or elderly and those who have less robust immune systems or a damaged immune system, such as those with HIV or a terminal illness. Indeed, probiotics might not be good for people who are already extremely ill.

A general concern is that probiotics are not regulated by the Food and Drug Administration (FDA).  Instead, they are classified as a food supplement, so consumers are at the mercy of manufacturers and their health claims.

Keep in mind that the effects of one strain of probiotics do not necessarily hold true for other strains or even for different preparations of the same species or strain. If you do experience gas and bloating from one type of probiotic, you can try switching to a different kind to see whether it agrees more with your digestive system.

“Because the quality and quantity of probiotics is not regulated by the FDA, it is difficult to accurately assess the effectiveness of one formulation against another,” Lucak says.

Expert Tips for Choosing Probiotics

Probiotics come in two forms: live cultures — such as in probiotic yogurt — or in a dormant (but still living) form, such as those found in capsules. If you want to try probiotics, here are tips to help you choose.

Decide on food or supplements. One advantage to probiotics in food is that they may also contain other beneficial ingredients, such as dietary fiber,  which also promotes digestive health. But most experts agree that it’s a matter of preference whether you consume probiotics in your diet or as supplements. I find that supplements tend to be more effective, as long as the probiotics are good quality.

Watch the expiration date. Because probiotics are living organisms, the amount placed in the container or capsule when it was manufactured may not be the same as when you consume the product. You must use these products before the expiration date to be sure the probiotic is still effective.

Play detective. If your doctor recommends a specific species and strain of probiotic, be aware that you may have a difficult time finding it. Many manufacturers don’t tell you exactly which strain is in their product; they only list the species (e.g. Lactobacillus acidophilus or Bifidobacterium lactis). If you’re looking for a specific strain of probiotic and it’s not listed on the label, call the manufacturer and ask. This information might also be on the company’s website.

Buyer beware. To avoid being scammed, don’t order products over the Internet unless you know and can trust the site. Keep in mind that the price of probiotics can vary tremendously, and a higher cost doesn’t mean the products are of higher quality.

If you decide to try probiotics, make sure you store them according to the directions on the package; some must be kept in the refrigerator.

Sometimes when you start a probiotic you will experience some dye-off as your body begins to rebalance the good bacteria. Give it a week or two and see how you feel before you throw in the towel. If things aren’t getting better try a new brand. The one I have found to be the most effective with all of my clients is the Orthomolecular Biotic. Take one Am and one PM.