Bone Broth

Is bone broth a fad? Maybe! But, I don’t care. I have seen tremendous benefits from consuming it on a regular basis. When I was in the midst of deep healing, I had it everyday. Now, I mostly use it for soup (which I make one to two times per week) with the occasional bowl of broth for breakfast. It is something I will enjoy for the rest of my life.

How to make it:

Add bones, water, apple cider vinegar (1-2 tablespoons), salt, and a bay leaf to a crockpot. From there you can be creative. Sometimes I also add rosemary, garlic, thyme, onions, and fish sauce. The bones can be from any animal, as long as the animal is pastured. This is very important. I order my bones online from a local farmer whom I trust. Chicken bones and beef marrowbones are my favorite, but you can use whatever bones you want. I just ordered a bunch of chicken necks and feet from my farmer and I am so excited to use them. Supposedly, they make super gelatinous broth. I usually cook my broth for 48-56 hours. The longer it cooks, the more nutrients are pulled from the bones. Just make sure it’s at least 12 hours. If you are adding vegetables, make sure not to keep them in the crockpot for more than 8 hours, or they can create a bitter taste. Once the broth has been simmering for the desired time, strain and discard the bones. I ladle my broth into empty pickle jars and either freeze or store in the refrigerator for up to 5 days.

Why it is good for you:

For those who need to heal their bodies, bone broth is a wise option. Bone broth is a rich source of the amino acid glycine. Glycine helps to heal the damage done to our bodies, everything from a gaping wound, to a damaged intestinal lining from an infection or inflammation. Glycine is also very important to our digestive system; it helps to regulate the secretion of gastric acid and the synthesis of bile salts. Bone broth also contains many minerals including calcium, phosphorous, and magnesium. Magnesium is an extremely valuable mineral that most Americans are deficient in. It’s needed for over 300 enzyme reactions in the body. Last but not least, bone broth is rich in collagen and gelatin. It’s great for your hair, skin, nails, and joints.

Note: Eatwild.com can help you find a local farmer. Or check out your local farmers market!

Happy broth making  🙂

E♡

That tiny little organ…

Chances are you or someone you know has been diagnosed with a bad gallbladder. The modern American diet puts a lot of strain on this tiny (but important) organ and, sadly, most doctors recommend removing it rather than supporting it nutritionally. Having been told that I needed to have my gallbladder out and subsequently learning how to support it nutritionally, I am very passionate about helping others understand that surgery is not the only way!

The gallbladder works with the liver to store bile that is excreted after ingesting fats. When it is signaled, it squeezes out the bile into the small intestine and aides in digestion and the absorption of fat-soluble vitamins. Improper gallbladder function makes it difficult for the body to digest fats and this can lead to a number of symptoms such as bloating, gas, sharp pain under your right rib cage, pain with nausea and vomiting, gallstones, etc.

Nearly 20% of Americans will experience gallbladder disease at some point in their lives, so it is always important to be mindful of how to support its function nutritionally.

Risk factors for developing gallbladder disease include:

–Age: People over the age of 60 are more likely to develop gallbladder disease.

–Gender: Women have the short end of the stick on this one!

 –Diet: Diets high in poor quality fats (read up on this below!) put a strain on the       gallbladder.

–Obesity: Obese people often have bile that is flooded with cholesterol, putting them at a high risk for developing gallstones. *

Dietary support for a healthy gallbladder:

 -Drink AT LEAST 6 glasses of filtered water daily (avoid water that contains fluoride or chlorine)

                -Increase your intake of fiber rich foods.

-Enjoy plenty of beets, sauerkraut, artichokes, dandelion root and other foods that promote healthy bile flow.

-Use olive oil for cooking.

-Eat butter!

Foods to avoid: 

-Hydrogenated fats

-Dairy products (except butter!)

-All wheat and gluten products

-Fried foods

-Iced drinks

-All processed carbohydrates

Of course, there is a time and place to seek medical attention and this information does not serve as a substitute for professional medical advice, diagnoses, or treatment. Supporting your body nutritionally should ALWAYS be a priority, no matter your physical state.

L ♡

*Reference: http://bodyecology.com/articles/gall_bladder_what_it_does_how_to_get_healthy.php

Cholesterol, so sadly misunderstood.

If I had to choose the single most important thing, out of all of the changes I have made to my diet, it would be eating more fat. My brain works better, my hair, nails, and skin all LOOK much better, and my mood has changed. I’m less bitchy! For my entire life, breakfast consisted of cereal and toast. Although I loved eating those things, probably because I was addicted to the sugar, I remember always being starving just an hour later. The word Hangry comes to mind. I remember thinking, “God I’m such a fatty I need more food again!” Like most people I thought that what I was eating was healthy, and I thought certain whole foods like eggs had too much cholesterol. I remember making egg white omelets in college; it drives me crazy thinking about that now! I was so unhealthy in college, and I desperately needed all of that amazing nutrition in the egg yolks! But I didn’t know…. Now I eat 2 eggs (including the yolks!) for breakfast everyday, fried in butter with ½ an avocado. The difference in the way I feel and function is ridiculous. Here are some of the reasons why you shouldn’t be scared of cholesterol, or egg yolks for that matter!

1. Cholesterol is our body’s natural healing substance. It is delivered to areas of the body that are damaged. This is why we see cholesterol at the site of damaged blood vessels.
2. Cholesterol is a precursor to vitamin D. Vitamin D is a fat-soluble vitamin needed for a healthy nervous system, healthy bones, healthy reproduction, and immune system function.
3. Cholesterol helps maintain a healthy intestinal lining. This is why low-cholesterol vegetarian diets often lead to leaky-gut and other digestive problems.
4. Cholesterol is a building block for hormones. It’s necessary for healthy hormonal balance.
5. The government finally took back everything it had previously said about cholesterol!!!! The Scientific Report of the 2015 Dietary Guidelines Advisory Committee states, “Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300 mg/day. The 2015 DGAC will not bring forward this recommendation because available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol, consistent with the conclusions of the AHA/ACC report.2 35 Cholesterol is not a nutrient of concern for overconsumption.” In other words, eating cholesterol will not increase you blood cholesterol levels. If you have high cholesterol, it’s because your body has synthesized it and delivered it to the areas that are damaged. In this case it’s important to look at the underlying causes as to why your body is injured and not working properly. In many cases it’s metabolic syndrome.

 

Egg yolks are not only a great source of cholesterol; they are rich in vitamins A, D and B12, folate, choline, and selenium. They are truly one of the healthiest foods on this planet. But make sure you are getting your eggs from chickens that have been pastured. The nutrition in the egg is only there if the chicken was healthy and eating a diet rich in bugs not grains!

 If you can’t eat eggs: Sadly, many people with a compromised digestive and immune system can’t tolerate eggs. Some of my egg-less breakfasts include: Coffee blended with coconut oil and butter, sweet potato, kale, and onion sautéd in butter, apples with almond butter, or leftover meat and veggies from dinner. Eating meat and veggies for breakfast is healthy, normal and OK, you just have to get used to it.

Fun Fact: Most people think cholesterol is some sort of fat molecule. But it’s really a high molecular weight alcohol. It has 27 carbons, one oxygen, and 46 hydrogen atoms.

E♡

 

Eat your fats!

Let’s face it. Weight Watchers, the South Beach Diet, Nutrisystem, and every other diet of the 1990’s has shaped the way that American’s eat fats. Sadly, these diets all preach a low-fat mentality and that alone does every single one of their followers a disservice. Why? Because a diet rich in healthy fat is essential for optimal health.

The notion that “eating fat makes you fat” is simply not true. Actually, fats make you happy, keep your blood sugars stable, and provide you with your most stable and long-lasting energy source. Eating healthy fats is the best way to keep you satisfied throughout your day and will help keep you from reaching for that mid-afternoon cup of coffee!

That’s not all! Eating healthy fats is imperative for healthy cholesterol levels, optimal liver and gallbladder function, healthy hormone balance, cell-wall integrity and permeability, the production of anti-inflammatory prostaglandins, and is the main fuel for your muscles (that includes your heart!).*

The important things to know about eating fats is that A) quality matters B) source matters and C) (perhaps most importantly) the human body is incapable of digesting refined oils.

When shopping for quality fats, always look for words like “cold-pressed”, “unrefined”, “extra virgin”, “organic”, and “grass-fed”. Avoid fats and oils labeled with the words “hydrogenated”, “partially hydrogenated”, or “cold-processed”.

Some nourishing and healthy fat sources:

-Quality, grass-fed, pasture-raised animals

-Plant sources such as avocados, olives, and nuts

-Grass-fed butter and ghee

-Coconut oil, palm oil, and extra-virgin, cold-pressed olive oil

Some not-so-nourishing fats (to avoid altogether):

-Fats from vegetable oils such as soybean or canola oil

-Fats in processed, packaged foods

-“Fake” butter substitutes like margarine

L ♡

*Reference: Collen Dunseth, CCHT, CNT; THE BIG FAT LIE

Are you getting enough Calcium?

In mainstream nutrition banter we never hear about minerals, yet minerals are vital and necessary for good health. Our bodies cannot make minerals; we must get them from the food we eat. Minerals play so many roles in the body and we are still learning about their many important functions. Some of the roles we do understand include maintaining pH of the body, maintaining proper nerve conduction, facilitating the transfer of nutrients across cell membranes, acting as cofactors for enzyme reactions, and of course providing structural support (bones!) One very important mineral we have all heard of is calcium. Calcium homeostasis is a fascinating process where bone works to buffer the pH of the blood.

It is very important for our body to keep the pH level of blood within a very narrow range. When the blood pH level falls (becomes too acidic) the parathyroid gland detects this change and increases the release of the parathyroid hormone. The parathyroid hormone then triggers osteoclast activity (the breakdown of bone.) Once the bone is destroyed the calcium from the bone is released into the blood and the pH level of the blood rises; homeostasis is maintained. This happens because calcium is alkaline. The reverse happens when the blood pH rises (becomes too alkaline); calcium is deposited back into the bone from the blood. There is a continuous exchange of calcium between the blood and skeletal system every minute of everyday!

So how do we know we are getting enough calcium to ensure this process goes smoothly? Actually almost everyone does get enough calcium; the problem is that they are missing the cofactors that allow the body to absorb it. Major cofactors that influence the absorption of calcium include proper amounts of hydrochloric acid in the stomach, proper fatty acids for the transport of calcium across the cell membrane, vitamin D to increase absorption through the gastrointestinal tract, and other minerals such as potassium, zinc, manganese, magnesium, boron, and copper.

Tips on getting the calcium cofactors:

HCL: Refrain from drinking copious amounts of water or other beverages with meals. It can dilute your stomachs HCL content.

Fatty Acids: Eat lots of olives, avocados, eggs, seafood, coconut oil, butter, and some nuts!

Vitamin D: Get sun exposure without sunscreen! Sunscreen blocks Vitamin D absorption. 15 min a day should be good.

Potassium: Almonds, spinach, parsley, avocado, cilantro

Zinc: Red meat, organ meats, egg yolks, seafood.

Non-dairy sources of calcium: Sardines, dark leafy greens, oranges, chia and sesame seeds, quinoa, broccoli,  almonds, and bone broth.

E♡

Managing blood sugar levels

 

Our bodies are so intelligent; it’s mind-boggling! Every second of everyday our bodies are working hard to stay in homeostasis. What we eat can either support homeostasis, or make it harder for the body to achieve this balance. Blood sugar regulation is a function that our body is constantly monitoring. When our blood sugar levels get too high, insulin is released from the pancreas and blood sugar (glucose) levels drop. This is because insulin stimulates the uptake of glucose into the cells either for fuel or storage. When glucose levels get too low, glucagon, cortisol, and epinephrine are all hormones that can be secreted to bring glucose levels back to normal. Glucagon, for example, signals to the liver to “make sugar.” The liver makes glucose in two ways, glycogenolysis and gluconeogenesis. Glycogenolysis is when the glycogen (stored glucose) in the liver is broken down into glucose, which is released into the bloodstream. Gluconeogenisis is when our liver takes in amino acids from circulation and converts them into glucose to then be released back into the bloodstream. As you can see, keeping normal glucose levels during and between meals is a delicate balancing act. Our bodies work very hard to regulate blood sugar, and what we eat can either put a lot of strain on our bodies, or support them. Below are some tips to having proper blood sugar regulation:

-Eating 3 meals a day. Eating too often can really take a toll on the liver, pancreas, and adrenal glands (the organ that produces cortisol.) Eating well  balanced meals without snacking can help support these organs by giving them a break from regulating blood sugar.

-Eating fat and protein for breakfast. This not only gives you long lasting fuel, but also can reduce your sugar cravings throughout the day.

-Reducing fruit intake. Don’t get me wrong, fruit is not bad for you. But if you feel as though you may have a blood sugar regulation problem, try limiting your fruit intake to one piece a day. We forget that fruit is full of sugar and eating too much can put a lot of stress on our bodies.

Nourishing food for blood sugar regulation: Eggs! The idea that “low fat is healthy” has been accepted as fact in the minds of most Americans. Unfortunately this had led food manufacturers to take out the fat in processed food and replace it with sugar or a substitute for real sugar. Consumers now pick the low fat yogurt over eggs at the grocery store because they think it is the healthier choice. This couldn’t be farther from the truth! Eat eggs! As many as you want. They could be the healthiest food on the planet. More on this in another blog post!

E♡

 

Digestion…in a nutshell!

Digestion is a north to south process that begins in your brain. When you see or smell food, your brain is already hard at work gearing up your digestive system. This is also when your salivary glands get ready to produce saliva. So, when you pass that delicious smelling cupcake shop and your mouth starts watering, it’s not your imagination! In your mouth, carbohydrate digestion begins. This is also when your saliva mixes with your food so that it becomes bolus, an easy to swallow substance that moves down into your stomach. In your stomach, hydrochloric acid comes in to bathe the food and to disinfect it so that any little pathogens or bad bacteria don’t get any further digested and make you sick. The acid in your stomach turns the bolus into chime and it is then moved through the pyloric valve to the duodenum, or the first part of the small intestinal tract. At that time, your gallbladder will squeeze bile (if you’ve eaten any fat) and the pancreas will squeeze out bicarbonate (to alkalize food) as well as digestive enzymes. Once the chime has been alkalized and the digestive enzymes are doing their job, the food is then broken down into small enough substances so that it can move into other parts of the small intestine, the jejunum and the ileum, where absorption takes place right into your blood stream. What is not needed and absorbed then continues on through the ileocecal valve that joins your small intestine to your large intestine which is where the formation of waste begins. Amazingly, your body is a recycling machine and before you form waste, your body will actually start to recycle bile, saliva and other substances right in the first part of your large intestine, the ascending colon. After the recycling takes place, stool and feces begin forming across your transverse colon, down your descending colon, and finally into your sigmoid colon which will eventually move the stools out and into your toilet!

Nourishing foods for digestion:

1. Beets – High levels of folate and manganese to support the gallbladder and healthy bile flow.
2. Ginger – Relaxes and soothes the intestinal tract, stimulates digestion, and inhibits inflammatory compounds from forming.
3. Apple Cider Vinegar – Helps to lower the pH of the stomach and promotes healthy protein digestion.
4. Bone Broth – Promotes healing of the gut lining for healthy absorption in the small intestine.
5. Pineapple – Contains bromelain, an anti-inflammatory enzyme that is useful for the small intestine as well as the pancreas.

There are SO many things that can go wrong with your digestion and yet, simple changes can make a world of difference. Keep reading for tips to promote healthy digestion in future posts!

L ♡

Welcome (and a disclaimer)!

To all of our friends eagerly wanting to learn how to nourish your bodies wisely: we are so excited that you are here! Evan and I have been working hard to bring you accessible, motivating information that will help guide you on your journey to health and wellness. No matter where you are on your path, we cannot wait to walk it with you!

That being said, we are about half-way through our NTC (Nutritional Therapy Consultant) program and still have some requirements to fulfill! Our first ten or so blog posts will be a part of our community outreach project covering the foundations of nutrition. Although these posts may not be the most exciting, Evan and I both agree that it is crucial to learn the foundations in order to really know what is going on with our bodies. We hope that you find these posts informative, as they will serve a purpose in understanding your body’s needs! Enjoy, friends!

L ♡