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No Stress Bone Broth Recipe

I know that Bone Broth has so many healing properties but it sounds like it takes a lot of time and energy to make it yourself.  The store bought bone broths are not recommended, so what does someone who is interested in the benefits but doesn’t have the time to spend on complicated recipes do?

After much research, I found a simple, no stress recipe that I can live with.  This stress-free bone broth recipe can be prepared in a slow cooker!  What could be easier?  The result is a delicious, healthy bone broth ready in 6-8 hours if you like chicken or turkey, and 12-24 hours if you want to use grass-fed beef.

Here is the simple to follow, foolproof recipe to make you a Bone Broth Afficiando!

Ingredients:

2 unpeeled carrots washed and chopped

2 celery stocks with the leaves chopped

1 medium onion chopped

3 peeled and smashed garlic cloves

2 pounds of raw chicken with bones, carcasses, wings, thighs or 3 1/2 pounds of grass-fed beef bones (joints and knuckles)

2 tsp apple cider vinegar

2 tsp Himalayan pink salt

2 bay leaves

Directions for Slow Cooker:

  1.  Put veggies, bones, garlic and bay leaves into slow cooker.  Add salt, vinegar and add water to cover ingredients by 1 inch.
  2.  Cook on low 6-8 hours for chicken bone broth or 12-24 hours for beef bone broth.  Skim the broth once in a while.
  3.  Pour broth through a strainer and throw away the solids.
  4.  Put broth in the refrigerator.  The broth should be jiggly.  Bone broth stays fresh for 3 days or you can freeze it up to 3 months.

Additional Tips:

  1.  If you don’t like veggies, you don’t need them!
  2.  If you don’t have and ACV, use lemon juice!
  3.  Choose bones that have the most cartilage.  Ask for help at meat counter.
  4.  If you don’t like chicken or beef, use a whole fish!

Benefits of Bone Broth:

Helps reduce inflammation

Great for gut health

Supports a healthy night sleep

Helps with weight loss

Protects Joints

Helps fight osteoarthritis

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Bone Broth Health Benefits

Drinking Bone Broth is one of the latest trends so I decided to look into why it has become so popular.  Because I don’t eat meat, I thought I would not be able to enjoy the health benefits associated with drinking bone broth.  The first thing I learned was you can make bone broth out of fish, chicken or beef.  There is also a bone broth powder if you don’t have time to make your own bone broth.

Bone Broth has been around for centuries as our ancestors used every part of the animal for something.  The bones and marrow, tendons and ligaments, skin and feet were boiled and cooked for days so that it could be consumed.  The simmering process causes the release of healing compounds like glutamine, collagen, proline and glycine.  These bone broths contain easily absorbable minerals like magnesium, phosphorus, calcium, sulphur and silicon.  They also contain glucosamine and chondroitin sulfate which today can be found in every health food store to help keep joints healthy and reduce inflammation.

Chicken soup broth was studied by the University of Nebraska Medical Center to determine why eating chicken soup makes people feel better when they have a cold or flu.  Interestingly, researchers found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and also improved digestion.  It was also determined that chicken broth boosts the immune system and helps heal arthritis, asthma and allergies.  However, the health benefits of chicken soup broth are not found in store bought broths or bouillon.  To reap the benefits of the bone broth, you have to make it from scratch or purchase a protein powder made with bone broth.  This powder can be added to your smoothie or any baked snack.

Bone broth stock whether from fish, chicken or beef can provide amino acids, collagen, gelatin and other trace minerals.  Bone broth contains dozens of nutrients that would otherwise be hard to get from other foods.  Now let’s look at some of the amazing health benefits of bone broth:

  1.  Bone Broth is awesome for joint health because it is full of collagen which helps restore cartilage.
  2. Bone Broth is great for gut health and helps with the growth of good bacteria in the gut.  It supports healthy inflammation levels in the digestive system.
  3. Bone Broth has collagen which makes elastin which keeps your skin looking young.  It helps reduce fine lines and wrinkles and decreases puffiness.  It can also help reduce cellulite!
  4. Bone Broth helps metabolism.  Glutathione, Glutamine and Glycine all help muscle and tissue health
  5.  Bone Broth helps detoxify the body by helping the digestive system expel waste and supports the liver’s ability to get rid of toxins.

Bone Broth helps your entire body from your brain to your gut.  It also helps your joints, muscles and your metabolism.  It’s low in calories and is packed with minerals that can improve your overall health!  I’m sold on bone broth and I’m going to keep a supply of chicken soup broth in my refrigerator!

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Why A Whole Food Plant Based Diet is A Great Idea

It is well known that eating a diet consisting of processed foods and animal products cause many health problems and it also has adverse effects on our environment.   Switching to a plant-based diet is a great way to improve your health and save the planet!  This diet or lifestyle is different from becoming a vegetarian or vegan.

A whole-foods, plant-based diet is based on:

healthy diet with whole foods and plants
Health Benefits Plant-Based Diet

Eating minimally processed foods.

Limits or avoids animal products.

Focuses on veggies, fruits, legumes, seeds and nuts, and whole grains.

Eliminates white flour, added sugars, and processed oils.

Recommends eating organic, locally sourced foods.

Let’s take a look at the huge health benefits of this whole-foods, plant-based diet.

Lower Cancer Rates.  Eating a diet which is low in fat and plant-based is the best way to lower your cancer risk.   Animal foods are linked to colon and breast cancer.

Weight Loss.  You will lose weight when you eat a whole food, plant-based diet.  This diet is low in fat, processed foods, and sugars.  Since the diet is higher in fiber, vitamins, and minerals than a diet of animal products, it is easy to lose 5 pounds in a matter of a couple weeks!

Lower Blood Pressure.  Since the plant-based diet has more potassium and Vitamin B-6, this has a positive effect on blood pressure.  Lower blood pressure also means less anxiety and stress!

Lower Cholesterol.  Plant-based foods have zero cholesterol!  Veggies, fruits, whole grains, nuts, and seeds can lower both your cholesterol level and risk of heart disease.

Blood Sugar Stabilizer.  Eating more fiber slows down the entrance of sugar into the bloodstream.  When your blood sugar is stable, you feel less hungry and less stressed because your cortisol level is more balanced.

Fights Inflammation.  Plant-based foods are alkaline which do not cause inflammation.

Lower risk of Diabetes.  Avoiding meat and trans fats have a positive impact on your cardiovascular health and reduce insulin sensitivity which leads to diabetes.

There are so many reasons to switch to a whole food, plant-based diet for the best health and for a more sustainable environment!  It’s easy and less expensive and you will feel the results immediately!

 

 

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Fruit and Veggies SLASH Anxiety, Stress and Depression

Fruit and Veggies SLASH Stress and Anxiety

Did you know that a diet high in fruit and veggies can lower stress levels by 25%??  There is growing evidence suggesting a link between diet and a person’s mental health.  The more fruit and veggies consumed, the lower the rates of psychological stress. Australian researchers have determined that people who eat 5-7 portions of fruit and veggies per day receive the biggest benefit.  It is women’s stress and anxiety levels that plummet the most (23% ) from eating 5-7 portions of fruit and veggies each day.

stress and Anxiety reduction
How fruit and veggies can help stress

It is well known that eating a diet rich in fruits and veggies contributes to good health, whereas eating processed foods contributes to obesity, type 2 diabetes, heart disease and some cancers.  It is interesting that new research shows both fruit and veggies must be eaten for stress and anxiety levels to be slashed, not just one or the other.

When people are under stress, they tend to want to eat comfort food that is normally not healthy.  Comfort food or snacking on junk food leads to weight gain. Snacking on fruit and veggies produces the opposite effect.

Research shows that eating up to 14 oz. of fruit and veggies a day was associated with 24% reduced risk of heart disease, 33% reduced risk of stroke, 28% reduced risk of cardiovascular disease and a 13% reduced risk of total cancer.  As an example, a 2.8 oz portion of fruit is equal to a small banana, apple pear or orange.

Bottom line, having fruit and veggies available at work to snack on will help keep your stress levels down, make you feel better and be more productive!

So while everyone else clears cobwebs, makes new year resolutions and scours floors, why not take a look at your diet and spring-clean an even more important home your body?

 

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Sleep and the Inflammation Connection

There is new research coming from the Mass General Hospital in Boston showing adequate sleep protects your health by reducing inflammation in the body.

Sleep Better
Get More Sleep

Researches have found a correlation between disrupted sleep and increased plaque buildup on the arteries of mice.  The mice also had higher levels of inflammatory cells in their blood vessels.  The mice with less sleep had lower levels of hypocretin (hormone that regulates sleep and produces white blood cells) and higher levels of inflammatory white blood cells. This increased their risk of fat and cholesterol plaque buildup on their arteries leading to cardiovascular disease.

When a person does not get adequate sleep, their inflammatory cell production is also disrupted.  This leads to more inflammation and heart disease.

It is recommended that adults get at least 7 hours of sleep each night to help keep the levels of inflammation low and to protect against heart disease.  Unfortunately a large percentage of Americans (35%) are not getting enough sleep, putting themselves at risk for serious health problems.

Exactly how inflammation plays a role in heart attack and stroke remains a topic of ongoing research, added Deepak Bhatt, M.D. It appears that the inciting event in many heart attacks and some forms of stroke is buildup of fatty, cholesterol-rich plaque in blood vessels.

Here are a few tips to help improve your sleep quality:

  1. Keep your room dark
  2. Lower the temperature
  3. Don’t watch TV or use electronics in the bedroom
  4. Don’t drink caffeine 10 hours before bed
  5. Don’t exercise 1 hour before bedtime

“The body perceives this plaque as abnormal and foreign — it does not belong in a healthy blood vessel,” he said. “In response, the body tries to wall off the plaque from the flowing blood.

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Cruciferous Veggies Fight Cancer

fish Mediterranean diet

Cruciferous Veggies that fight and combat Cancer:

coliflower
cancer-fighting compound in these vegetables

We all know that eating your veggies is good for your health.  Now studies show that eating cruciferous vegetables can actually fight cancer!  Even adding these vegetables to your diet once a week can make a positive difference.  

Eating your cruciferous vegetables can decrease your risk of certain cancers by 32%.  Studies have shown that eating more of these vegetables can decrease your risk of mouth, stomach, colon, esophagus, liver, pancreas, breast, ovarian, prostrate and kidney cancers.

Cruciferous vegetables include broccoli, cabbage, cauliflower, brussels sprouts and bok choy.  These vegetables contain vitamins, minerals, and fiber which protect against colon cancer.  Cruciferous vegetables also have compounds called indoles and isothiocyanates.   These compounds help reduce inflammation and prevent DNA damage.  Inflammation and DNA damage are both risk factors for cancer.

There is also another cancer-fighting compound in these vegetables called myrosinase.  This is an enzyme that activates another anti-cancer, anti-inflammatory compound.  Cooking lessens the strength of myrosinase, so it’s best to eat these vegetables raw or to steam them.

There are other benefits from eating more cruciferous vegetables:

Stimulates the immune system

Protects the brain

Balances blood sugar

Supports detox

Balances estrogen

Shrinks tumors

Here’s a great way to enjoy Baby Bok Choy:

Sauteed Baby Bok Choy

What You Need:

2 cloves of garlic

olive oil

fresh grated ginger

red pepper flakes to taste

1 tbsp soy sauce low sodium

1.5 lbs baby bok choy (cleaned and ends cut)

1 tbsp water or chicken stock

toasted sesame oil for drizzling

What To Do:

1.  Saute garlic, ginger and red pepper flakes in saute pan about 45 seconds or until fragrant.

2.  Add bok choy and make sure to cover with oil.  Cook 2 minutes.  Add soy sauce, water then cover pan and cook another 2 minutes.

3.  Uncover and cook until liquid is almost gone.  About 3 minutes.

4.  Remove and serve with sesame oil drizzled on top.

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Not All Grains Are Equal

healthy grains
grains whole
Not All Grains Are Created Equal

Today the diet craze is “no carbs”, Try grains…  Many people are staying away from rice and other grains because they think they are bad carbohydrates.   Whole grains are healthy carbohydrates which contain all three parts of the grain.  The grain kernel is full of fiber which keeps your tummy full longer.  The fiber in the kernel is also good for your cholesterol.  It is the refined or processed grains that have the germ and bran removed  which are not so healthy for you.

Here are some healthy grains for you to enjoy that will keep your weight under control.

Brown Rice is way healthier than white rice.  It can also reduce your risk of type 2 diabetes.

Freekeh is another whole grain that packs 13% of your daily fiber in 1/3 cup cooked.  It contains zinc and manganese which helps build a strong immune system.

Amaranth is full of calcium and essential amino acids which build and repair tissues in the body.

Oatmeal is another great grain which helps keep blood sugar levels stable.  This is a smart choice for those with diabetes.

Millet has 3 grams of protein per 1/2 cup cooked.  It also has magnesium which is great for bone health.

Sorghum has fiber, iron, and phytochemicals that are good for your heart, and can protect you against some cancers.

Wheat Berries has 6 grams of protein and 4 grams of fiber per 1/2 cup cooked.  It also contains iron which helps oxygen levels in the body.

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Natural Supplements for Heart Health That Work

oily fish
Fish oil is essential in daily diets.

There are many supplements that claim they can help lower your cholesterol.  Unfortunately, most over the counter supplements don’t work.  There are a couple supplements that are proven to work.  These natural supplements are safe and can significantly lower your triglyceride level.

Fish Oil is an Omega-3 fatty acid and has a proven track record to help your heart.  The two ingredients in fish oil that make it so effective is DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).  The heart-healthy dose of fish oil is between 1,000-2,000 milligrams per day.  Fish oil lowers triglycerides and reduces inflammation.  It also reduces the risk of abnormal heart beats which can cause heart attacks.  Fish oil is also good for your brain, bowels, skin and lungs.  It may also help prevent Alzheimer’s disease.

Plant Sterol Esters and Stanol Esters block cholesterol absorption in your small intestine.  The esters act like a cholesterol medication.  They lower cholesterol absorption which lowers the cholesterol in your blood.  These plant sterols are safe and have no side effects.  It is recommended that you take 2-2.5 grams a day to lower your cholesterol level by 10-14%.  If you have slightly elevated cholesterol, taking sterol/stanol supplements may be enough to lower your LDL cholesterol.

Fiber supplements are very important to slow down digestion.  Having enough fiber prevents surges in blood sugar.   It is especially important for those who are pre-diabetic to make sure they have enough fiber or take fiber supplements.  Psyllium is a recommended supplement that is safe.  Take your fiber supplement with an 8 oz glass of water. 

Natural supplements are effective at lowering cholesterol for some people.  There are people who will also need to be on a statin medication to control their cholesterol level.  It is also important to exercise regularly and to eat a diet low in saturated fats.  A diet high in fiber, lean proteins like chicken and salmon with lots of veggies and fruits to help keep your heart healthy!

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Cinnamon Apple Indian Pudding with Raisins

Cinnamon Apple Indian Pudding with Raisins

pudding indian
Indian Pudding for a great snack or dessert.

This is a healthy, low sugar dessert that is easy to make and is diabetic friendly!  

What You Need:

1 egg

2 medium apples

2 cups fat free milk

2 tbsp packed brown sugar

1/2 tsp ground cinnamon

cooking spray

1/3 cup cornmeal

1/4 cup raisins

What To Do:

1.  Oven preheated to 350 degrees.  Spray 6-6 ounce custard cups with cooking spray.  Place in shallow baking pan and put aside.

2.  Heat 1.5 cups of milk in a medium sized pan.  Heat until boiling. In a bowl, mix cornmeal with 1/2 cup of milk and slowly whisk into hot milk.  Cook and stir til mixture boils again.  Reduce to low heat.  Cook and stir for 5-7 minutes until thick.

3.  Remove from heat.  Stir in brown sugar and cinnamon.  In small bowl, mix with egg.  Slowly stir the hot mixture into egg.  Stir in raisins and apples.  Fill custard cups with the batter.

4.  Bake approximately 30 minutes or until done.  Add sliced almonds or shredded coconut on top for some extra deliciousness!

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Get Rid of BELLY FAT now!

How To Get Rid of Belly Fat

bad belly fat
Get rid of Belly Fat NOW!

Belly fat is not just ugly but it is also unhealthy for you!  Visceral fat is the fat that is deep in your abdomen which is the problem.  This fat can affect the ability of your liver to manage cholesterol.   This increases your risk of heart disease.  Visceral fat also causes insulin which  stores fat to be less effective.  This increases your risk of diabetes.  Visceral fat is also linked to an increased risk of breast cancer.

The good news is you can do something about this toxic visceral belly fat.  It’s important to adopt the right habits to fight this dangerous fat.  There are lifestyle changes that are key to busting this belly fat and it’s not just what you eat.  Let’s take a look at what you can do.

1.  Alcohol is a huge belly fat generator!  If you have one cocktail per day, chances are you will burn it off.  However, if you have more than one, the alcohol turns into belly fat.  Alcohol interferes with fat burning in the stomach turning calories into fat.

2.  Nicotine from smoking also prevents fat burning in the abdomen.  Smokers have more visceral fat than nonsmokers do, even if they are not overweight.  

3.  Skip the trans fats.  Check nutritional labels and stay away from foods that contain partially hydrogenated oils!  

4.  Bake your own muffins and cookies.  Store bought foods, donuts etc..all have trans fats.  Use canola oil and sweeten with fresh fruit instead.

5.  Ditch the fried foods!  Frying food changes the chemical structure of food and leads to an excess of trans fats.

6.  Workout!  Hit the cardio workouts to burn abdominal fat.  Diet alone does not work!!  Abdominal fat is more responsive to exercise than any other fat in your body.  Get moving!  

7.  Eat healthy fats.  You need 30% of your calories from heart healthy monounsaturated fats and omega-3 fatty acids.  Add olive oil, avocados and nuts to your diet to keep healthy.  

8.  Sleep 7 hours at least per night to keep fat away.  Lack of sleep makes you hungrier and it can increase your cortisol level which may be associated to abdominal fat.