Category: Diet & Nutrition

Chronic Inflammation and Weight Gain

Chronic inflammation has been my story for the past two decades.  It gradually crept up on me and then ruled my life.  Simple every day things I could no longer do like laying in bed, drawing my legs up and then letting them flop to the side.  The tendons in my groin area would hurt like heck.  Even bringing my arm around to wipe my own butt became a painful chore.  The chronic inflammation and weight gain became the new norm.  Does any of this sound familiar to you?  Does standing at the sink bring about back pain?  When you bend down to pick up something from the floor, is it difficult or impossible to get back up again without holding on to something???

There Is A Solution!!!

I’m here to tell you that it is NOT IMPOSSIBLE to take control of your life again.  It’s been a fight.  The struggle is real!  But, lifestyle choices DO matter!  They make a difference.  I am now in my 60’s and feeling better than I have for many years.  I can do things now that I couldn’t do 10 years ago; little things that are HUGE to me!  I’m still a work in progress, but the progress that I have made has motivated me to continue making the changes in my life that reduce inflammation, weight gain, and chronic pain.  Let me share a few of my findings.

Elimination Foods

It took a lot of determination, but it was WELL worth the effort.  For 30 days, I eliminated all wheat products, all dairy products, all citrus, all chocolate, all alcohol, all spicy foods, all tomatoes, all onions/garlic, and all strawberries.  Yes, I know it sounds like a BIG drag BUT, in about 4 days I had found alternatives for everything.  😃 I didn’t limit my caloric intake, necessarily, I just didn’t eat these foods and I WASN’T HUNGRY!  It took about two weeks and I noticed that my inflammation issues had drastically reduced.  Not completely eliminated, but my pain level was W A Y down!

RE-INTRODUCING FOODS

Wheat

Since I LOVE bread, I tried eating a slice initially.  JUST ONE PIECE caused almost immediate pain in my esophagus. It was a BIG BUMMER, but having NO PAIN was more important to me than that slice of bread.  A couple of weeks later I tried a half slice.  It still made my swallowing difficult.  So, there was a definite correlation between wheat and my inflammation.  If it wreaked havoc on my esophagus, who knows what other issues it was causing my joints!?!?  There’s this cool book called, “Wheat Belly”.  It was VERY enlightening and informative about modern-day wheat and the negative effects it can have on our bodies.  I would DEF recommend reading it.  You can find it here.

Dairy

Yes, I’ve heard that dairy can help reduce inflammation, BUT not in me!  After determining that I could no longer eat wheat, I tried dairy again.  What I found was it produced an inflammation in my sinuses which caused me to snore.  In the early morning it took about an hour to clear out my lungs.  I was constantly clearing my throat.  It was pretty annoying.  I went back and forth on the dairy trying it and then laying off of it.  When off, I found I could sleep on my back with ease.  No snoring.  (which my significant other was SUPER happy about!) No more breathing issues.  No more constantly clearing my throat in the morning.  YAY ME!  There are plenty of other non-dairy options to choose from.  I’ve fallen in love with a couple of nut milks. I especially LOVE the Forager Cashewmilk Yogurt.  I don’t feel like I’m missing out at all!  In  fact, I feel like I’m  treating myself to something special! 😃

Citrus

I re-entered citrus fruits back into my diet.  They have pretty positive anti-inflammatory reviews.  AND, YAY ME AGAIN!!!  They don’t seem to bother me at all.  I just make sure I don’t eat citrus in the evening in case it causes a reaction like acid reflux.  Acid reflux can be a big deal in the evening, if you’re not careful, and citrus has been known to aggravate it.  BUT, that doesn’t stop me from having an orange mid-day once or twice a week …guilt free!  Whew!  Boy am I relieved!

Chocolate

I’ll admit it.  I LOVE 💖 chocolate.  So, it was tough to let it go for a full month.  Which is why after only three weeks I snuck a few cacao nib sprinkles on top of my Cashewmilk Yogurt. 😍 There were NO negative side effects, so I kept them in my diet.  There’s no sugar in them at all, but there’s something about that “crunch” that is sooooo satisfying.  And, I swear, they taste sweet! I haven’t eaten any chocolate with sugar at all since I quit.  These cacao nibs satisfy my chocolate cravings immensely!  Also, I use a couple of teaspoons of the cacao powder in my smoothies.  It’s a GREAT way to get that chocolatey craving without the sugar.

Alcohol

I’ve really struggled with this one!  I love to unwind in the evening and have a glass of wine at dinner.  If it’s been a particularly stressful day, I’ll sip down two.  I’ve been back and forth and back and forth.  On and off.  What I’ve found is that if I drink a couple of nights in a row, (one to two glasses in the evening) my hip joints pay for it.  I’ll wake up in the middle of the night with hip joint pain. There’s an article here that I’ve found to be QUITE accurate.  It lists 5 ways alcohol can negatively effect your joints and your muscles.  Check it out when you have an extra moment.  I do have a fun solution that will be a GREAT Emotional Boosting alternative instead of that glass of wine! 😎. (coming soon in my Shop) Available October 1st 2021!

Spicy Food

If you have an acid reflux issue, this should be a NO BRAINER!  I use to buy hot salsa instead of the medium or mild types.  I just LOVED the extra “kick” it had in it.  Yep!  I gave that up.  It just wasn’t worth the pain that came with it.  The bottom line is, I just had to Change My Attitude about food!  Once the pain started diminishing and the weight started inching downward on the scale, I had a LOT of positives to be thankful for and it was SO MUCH EASIER to focus on THAT instead of what I could no longer eat.

Tomatoes

Since these are a little acidic I eliminated them for awhile.  Once I started eating a few again, I didn’t notice any negative side effects.  Soooooo, I’m keeping them in my diet.  They are in the night shade family, so some people might find them inflammatory.  It’s good to eat a few and then eliminate them and see if you notice a difference or not.  We are all individually different.  There is no “one shoe fits all” when it comes to eating.

Onions/Garlic

These are highly touted as being SUPER good for you and as an anti-inflammatory food.  However….. I eliminated them for awhile (doctor’s orders) because of a higher inflammation-trigger status for some.  What I noticed when I re-introduced them into my diet is, I can only eat them in small amounts.  Too many created heart burn.  Oh well, being moderate isn’t a bad thing, right?

Strawberries

Here’s another one that has great reviews as being healthy but they DO have a little more acid in them.  So, I eliminated them for awhile.  Once I reintroduced them back into my diet, I didn’t notice any additional side effects.  They have now landed in my smoothies! 😃

The Bottom Line

Although chronic inflammation progresses silently, it is the cause of most chronic diseases and presents a major threat to the health and longevity of individuals.  I might of started this elimination diet a little later in life, but better late than never!  You’re never too old to try and turn your life around!  I’m 60 at the moment I’m writing this blog and I can attest to the fact that this elimination diet works!  I feel better!  I have less pain and I’ve lost almost 30 pounds in the past five months.  Maybe some of you don’t need to lose the weight but do you need your joints and muscles to move better with less pain?  If so, give it a try!  You might be pleasantly surprised!

Lots of love,

Sarah💕

Join the Subtract the Years Journey!

Anti-Inflammatory Boosters…Tea!

Ok, so you’re eating pretty healthy, drinking plenty of liquids, losing weight, but STILL inflammation seems to plague your body!  Inflammation in the joints as we age can be a BIG reason why we just can’t do the things we use to.  It hurts when we stand at the sink too long doing dishes, or when we bend down to tie our shoes, or pretty much ANY activity that we use to take for granted and now, OMG!  Maybe all we need are some Anti-Inflammatory Boosters…Tea!  Let’s look at the top three (in my opinion) anti-inflammatory teas!

Dandelion Leaf & Root Tea 

The dandelion is more than just a weed!  It’s been used for many home remedies in Europe and Asia for centuries.  Natural anti-inflammatory and antioxdant compounds such as taraxasterol are abundant and help combat inflammation.  I LOVE a cup of hot Dandelion Leaf & Root Tea in the morning!  It’s soooo soothing and relaxing!  Enjoy a cup for an anti-inflammatory boost! 🧡. Watch the video below to see just how EASY it can be! 😃

Ginger Tea 

Ginger is well known for it’s many health benefits.  It’s high in a substance called gingeral which has powerful antioxidants and anti-inflammatory properties. As a result of the anti-inflammatory effect of ginger, it can reduce muscle pain after intense physical activity and it can even help with joint and stiffness from Osteoarthritis.

Simple Ginger Tea Recipe (Fresh is always the best)

  • Cut up 1″ slice of clean, fresh ginger
  • Boil in 1 cup water for 5 to 10 minutes (depending on desired strength)
  • Remove ginger and pour into cup
  • Add a slice of lemon

Turmeric Tea 

Last, but not least, the turmeric spice is a powerhouse for destroying inflammation!   Studies have shown that it’s substance, curcumin, is responsible in this inflammation fight!  So, pour yourself a nice hot cup of this golden-hued tea.  It’s DELICIOUS either with milk or water.  Here are a couple of recipes you might like to try below:

Turmeric Tea With Milk

  • Heat to almost boil 1 cup nut milk (I like full-fat coconut milk)
  • Stir in 1/2 teaspoon turmeric powder
  • Pour in cup and sprinkle with black pepper and cinnamon

Turmeric Tea With Water

  • Heat to boil 1 cup water
  • Stir in 1/2 teaspoon turmeric powder
  • Add a couple squeezes lemon
  • Add a sprinkle of black pepper

As so many of us age into our 50’s, 60’s and beyond, finding an anti-inflammatory booster may be just what we’re looking for!  So, instead of reaching for that cup of coffee in the morning, why not steep up a nice, hot cup of delicious anti-inflammatory tea of your choice?  Try them all out and pick a favorite or just have fun and change them up every week.  After all, variety is the spice of life and can reap BIG benefits in our journey to Subtract the Years!

Give yourself a HIGH-FIVE as you lead by example on your quest to better health and happiness!

Love to all,

Sarah🧡

Lunch Smoothie for a Mid-Day Boost!

If you’ve had a tough morning, it might be time to get a lunch smoothie for a mid-day boost!   I get it!  The daily grind can sometimes wear you down to the nub and you’re emotionally SPENT by noon!  🤯  It might be tempting to grab something calorically dense that will initially raise your serotonin levels.  But, what should you do?  Give up and go home?  Nope! Unless you work from home.  😃 If you do, take a break and head to the fridge/pantry and pull out those smoothie ingredients.  Like what?  Glad you asked!

Smoothie Staples to Have at Home!

Greens……Spinach, kale, bok choy, chard.  The powerhouses!  2 cups.

Protein/Multi Collagen…… Multi Collagens are best.  Make sure they have Type I, II, III, V, and X with MSM, Glucosamine & Chondroitin.  I use Alaya Multi Collagen.  You can buy it here.

Frozen Fruit…… Berries are best!  Blackberries, rasberries, blueberries, and strawberries.  Bananas have that extra natural sugar.  (easy on the bananas, though, a half banana is all you need)

Nut Milks…… Almond Milk (unsweetened), cashew milk (unsweetened) are rated the most nutrient dense. Plus, they are easy to store!

Spices and Flavorings…..If you want some extra zing try adding fresh or ground ginger and turmeric, cinnamon, cloves, or nutmeg. You could also add extracts, like a touch of vanilla, almond, or orange.

Here’s what I did after a Stressful morning today…video below!

Smoothie Recipes – Great for the Skin and Your Mood!

All those greens, berries, nut milks, proteins, collagens, and spices are chalked full of energizing vitamins, minerals, and antioxidants.  They rev the metabolism and boost your spirits.  And SUPER awesome for your skin!  Click here to find 9 green smoothie recipes you’ll actually enjoy!

Needing a Little Extra Boost?

Sometimes when life is EXTRA tough, I have my go-to healthy dessert option.  A mix of protein and natural “sugar” in a Fruity -licious dessert bowl!  The recipe can be found here.  It has never let me down yet!

It’s a great mood booster and satisfies that sugary craving all at the same time!  It’s a win-win combo!

So, make it a point to NOT let life’s stresses get the best of you.  There are lots of healthy, delicious and satisfying options out there that will boost your mood and lift your spirits! Let’s stock that fridge and pantry with those healthy options!  Your mood and your skin will Thank You!

Let’s Subtract the Years Together!

How to Curb Those Munchies!

Are those late evening snacks sabotaging your goals?  Other members in your household are eating crackers, chips, and cookies after dinner and you just really NEED a snack, too!  Don’t despair! There are LOT’S of alternative SATISFYING options out there!   Options that will satiate your cravings and teach you how to Curb Those Munchies!  (the sabotaging ones, that is)

Bone Broth to Curb Those Munchies!

What?  Yep!  Just one cup of delicious bone broth to sip on can be extremely satiating.  It has 10 grams of protein per cup and protein is a known appetite suppressant.  Mix it up with organic chicken bone broth or grass fed beef bone broth.  Add a little bit of Himalayan salt and a dash of pepper or spice it up with some chopped green onion or chives and sprinkle in a bit of cilantro or Pineapple Sage.  It’s SUPER satisfying and you can truly feel guilt free!  What’s not to love about that?  So, when the munchies hit, SIP AWAY!

Can’t get grass fed beef bone broth where you live?  Or organic chicken bone broth?  Not to worry!  You can always make your own.  Just go to your local grocery and ask if they have any grass-fed marrow bones available and if not, when will they be getting them in.  You can then use my recipe here, and freeze your broth in one-cup containers for nightly use or whenever you get the munchies!  (in this case, the sippies!) 😋  If you don’t want to take the time to make it, you can always purchase the organic, grass-fed and delicious on-the-go packets from here.  Just put the packet contents in a cup, add hot water, and voila! Easy-peasy!

Non-Starchy Veggies to Satiate that Appetite!

“I don’t want to snack on veggies!”, you say. But cooked right,  they can be VERY satisfying!  These low-carb vegetables are high-volume foods.  They are full of fiber and water and can fill you up fast!  If you brush them lightly with oil, then grill them al dente, sprinkle with Himalayan salt and pepper, put them on a platter and then crunch away while you watch your favorite TV show!  My favorites are gilled asparagus, grilled tomatoes, grilled zucchini,  and grilled peppers.  Make a couple of batches ahead of time and put them in the fridge.  After dinner, throw them in your toaster oven for five minutes to warm and crisp up.  Bet you can’t eat the whole platter!  😃

Dark Chocolate to Hit the Spot!

Believe it or not, according to a study by the Department of Internal Medicine at Reinier de Graaf Group of Hospitals in the Netherlands, eating or smelling dark chocolate (85%) reduces the hormone, ghrelin.  The ghrelin hormone acts to stimulate appetite, so reducing this hormone is GREAT for curbing the appetite!  Not to mention it has a little caffeine and fiber in it, all positive things for suppressing appetite!  PLUS, a little dark chocolate makes you feel like you’re cheating a little.  It gives you the “Ohhh yea, I just had some sugar!” effect.  SO, having a couple a chunks of chocolate after dinner, helps to Curb Those Munchies!!!

There are lots of options to choose from when you NEED to munch on something.  These are my Top Three Go To’s when the “Munchie Urge” hits!  Enjoy!!!

I’ve learned that it’s not about perfection, it’s about progress.  It’s about learning to compromise when it isn’t counterproductive.  It’s about learning to SATIATE THOSE MUNCHIES RESPONSIBLY!!!  And when you do, It will be a great feel-good moment – over and over again!

YOU GOT THIS!!!

 

 

 

Sweet Potatoes and Skin Health

Sweet Potatoes and Skin Health

Believe it or not, sweet potatoes and skin health go hand in hand!  So many people try and eliminate carbs in their diet (to lose weight), but what they don’t realize is that a BALANCED diet includes 45 – 65% carbohydrate intake in your daily food consumption routine.

Sweet Potatoes  – A Healthy Complex Carbohydrate

Your body LOVES a balanced diet.  When I eat a healthy complex carb like sweet potatoes, I’m full for a REALLY long time!  Since sweet potatoes aren’t a processed carb like most baked goods, i.e. breads, crackers, pastas, sodas, etc., they are so important to include in your eating regime!

 

Sweet Potatoes Have the Following Benefits

  1. Stabilizes Blood Sugar
  2. High in Antioxidants
  3. Boosts Brain Function
  4. Enhances Immunity
  5. Promotes Vision Health
  6. Aids in Weight Loss

Number 4 (enhances immunity) caught my attention. Because sweet potatoes are loaded in Vitamin A.  Vitamin A helps stimulate the production of immune cells that fight off disease and infection. (not bad, since we’re now living in a time where everyone is concerned about catching the dreaded COVID 19!)

Vitamin A is also key for maintaining healthy skin, vision, and organ function.

It helps breakdown free radicals that break down collagen which contribute to fine lines and saggy skin.  Vitamin A also provides some natural protection from redness and pigmentation irritation caused by sun exposure.  (Not a replacement for sunscreen, however!)

Groups of People Whose Diets are High in Sweet Potatoes and the Results of that Lifestyle!

  1.  The people of Okinawa, Japan are known for having one of the longest life expectancies in the world!  Besides eating minimal meat, dairy, eggs, and processed foods, guess what they eat a LOT of?  Yep, you guessed it, Sweet Potatoes!  They get a whopping 60% of their calories from sweet potatoes.  It’s not unusual for them to live to be 100 years or older!
  2. The Papua New Guinea Highlanders are known for almost never experiencing heart disease, strokes or other modern chronic diseases.  (Based on a study published in the Journal of Internal Medicine in 1994)

These are great examples of lifestyles that I want to emulate. Eating whole foods plus  a diet high in Sweet Potato carbs seems to have worked for them.  I’m going to give it a try too!  Now all I need is a few recipes for sweet potatoes!

Check out my Sweet Potato and Chicken Cashew Recipe video below!

 

There are so many whole foods that are incredibly delicious when cooked or prepared with other wholesome foods.  The combinations are endless!  This 18-month Journey to Subtract the Years has so far been  so amazing!  I’m learning a lot and I feet GREAT!  It’s definitely worth doing!

 

My next Subtract the Years post coming soon!

 

 

 

Sugar Choices

Regaining Youthful Skin by Eliminating Sugar …WHAT?

First off, I want to say that I LOVE sugar!  A Starbucks hot chocolate, a warmed sweet flaky butter croissant, or a square of gooey dark Rocky Road fudge.  Is your mouth watering yet?!?!  The temptations can be endless!  I’ve realized, though, that life is full of choices.  When I started this journey, I was going to have to start making BETTER choices!  I wrote out a list of “what I’m going to eat“, but the truth is that I also had to write out a list of “what I’m NOT going to eat”.  Regaining Youthful Skin by Eliminating Sugar (processed) needed to be at the top of my NOT TO DO list!  But why?  Why can’t I slide in some of those sugary delicacies here and there???  First off, let me tell you just how sugar consumption affects the skin.

Sugar Damages Collagen and Elastin

How?  By a natural process called glycation.  This is when the sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products (or, AGEs). The more sugar you eat, the more AGEs you develop.  The proteins that AGEs love to attach to are Collagen.  When that happens, the collagen weakens and the results are sagging skin, (around your jowls) fine lines (wrinkles around your mouth and eyes), and not so supple or soft skin tone (harder and more brittle).  Not to mention skin pigmentation deterioration.  How’s those sugary delicacies looking now?!?!  Hopefully, a little less enticing!

How About Sugary Delicacies Here and There???

To answer that question…Does anyone remember that Lay’s Potato Chip slogan way back when?  “betcha can’t eat just one”!  Yep!  I thought so.  Sugar can be VERY addictive!  Personally, I can’t eat just ONE potato chip or just ONE Rocky Road Fudge square or just ONE OF ANYTHING!!!   I’ve learned that I can eat just ONE apple, or just ONE banana.

So, what I’ve done is made a “go to list” for sugary cravings.

A couple of times a week when I’m home, (granted it took about 2 weeks to get there, but that really isn’t a long time!) I might snack on a half cup of Greek non-fat yogurt with either a half banana sliced in it or a half cup of blueberries/raspberries/strawberries.  Protein AND a little sugar from nutritious fruit is something I have come to LOVE!  It does the trick and I’m GUILT FREE!

The video below will show you one of my favorite “go to” desserts!  And YES, it’s delicious!

Sugar Choices
Print Pin

FRUITY - LICIOUS

GUILT-FREE DESSERT
Course Dessert
Cuisine American
Keyword Guilt-Free AND Delicious!!!
Prep Time 15 minutes
Cook Time 0 minutes
0 minutes
Total Time 15 minutes
Servings 1
Calories 262kcal
Author SARAH YOUNG
Cost $4.00

Ingredients

  • 2/3 Cup Greek non-fat Yogurt organic
  • 1/2 Banana organic
  • 8 pcs. Raspberries
  • 10 pcs. Blueberries
  • 1 tbsp Dried Cranberries
  • 1 nut Crushed Walnut
  • 1 tbsp honey heated

Instructions

  • Put Greek non fat yogurt in bowl.
  • Add chopped banana, raspberries, blueberries, and dried cranberries.
  • Add dab of yogurt on top.
  • Sprinkle with crushed walnuts.
  • Heat honey. Drizzle over fruit and yogurt.

Notes

Once the honey hits the cold yogurt and fruit, it caramelizes.  Your Fruity - Licious bowl is now laced with guilt-free, satisfying deliciousness!!!  Only 262 calories AND filling!  It's sure better than that 762 calorie slice of cake pictured on your local dessert box!  😉  😃

Regaining Youthful Skin by Eliminating Sugar is Easy When You Make Well Thought out Choices!

I’m making sure I keep up my breakfast routine and meal prep.  Since I’ve done that, I’ve found that my sugar cravings are minimal now.  So, it’s been so much easier to keep things under control.  But, every once in a while, I’ll splurge and whip up a Fruity-Licious treat!  My guilt-free collagen/elastin rejuvenator plan in action!

Next post coming soon! Skin care 101!

Asian Fusion Ingredients

Bone Broth Essentials

This post is about adding delicious Bone Broth Essentials throughout the week.  Variety is the spice of life, right?  Not only do I like variety, but it needs to taste good, make me feel good, AND be healthy and beneficial for my body and skin.  SO….this week I’m going to add some additional Vitamin C and antioxidant-rich side dishes to enhance my collagen absorption!

Decadent Bone Broth Essentials!  Life doesn’t have to be boring!

Since the world is in a tumultuous place right now, I’m in the mood for some comfort food!  Time for a heart-healthy, skin nourishing fatty food…guacamole comes to mind right off!  Fortunately, for me, the skin loves it!  And who doesn’t love some Guac?  It’s actually great to eat 1/2 of an avocado every day.  Add a little bit of sliced chicken strips to dip and it’s a delicious, protein filling addition to my bone broth lunch.  A side of sliced Vitamin C rich Kiwi as a dessert and VOILA!, Sarah’s a VERY happy camper!

The video below will show my meal prep for lunch.  On a rainy day weekend, it makes for a very satisfying and guilt-free lunch recipe.

 

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Asian Fusion Bone Broth

Basic Bone Broth with Coconut Milk and Lime
Course Side Dish
Cuisine Asian Fusion
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 1
Calories 180kcal
Cost 5

Ingredients

  • 1 C Basic Bone Broth from freezer
  • 1/4 squeeze lime
  • 1 small green onion
  • 1/4 C full fat organic Coconut Milk
  • 1 pinch lemon grass
  • 3 shakes curry
  • 2 shakes ginger
  • salt and pepper to taste
  • 2 tbsp minced fresh cilantro

Instructions

  • Heat basic bone broth
  • Add 1/4 C full fat coconut milk
  • Add lime, ginger, curry, lemon grass, and salt/pepper
  • Garnish with cilantro and serve!

There are a lot of health benefits to eating a half an avocado everyday.  It has 63% oleic acid which reaches your glands and secretes sebum that hydrates the skin and helps the muscles and joints stay agile.  Plus,  it has Vitamin C and E which fights UVA damage and DNA-altering UVB rays.

Avocados are my heros! They fight to rejuvenate my skin AND keep my joints moving!  Add a little lime…a little chopped tomato…a little chopped onion/cilantro and it becomes a Delicious ESSENTIAL menu item!!!

Let’s talk a little bit about COCONUT MILK and it’s abundance in antioxidants!

Adding that full fat (Lauric acid) coconut milk in the bone broth is a delicious way to neutralize dangerous free radicals in the body. Lauric acid is a healthy fat and can moisturize the skin from within!  The results of moisturizing from within??  Diminished fine lines, more elastin (less sagging skin), strong shiny hair and glowing skin! So, don’t hesitate to add 1/4 cup of Coconut milk to that bone broth during lunch time!  It’s deliciously rich AND Healthy!

More Healthy and Delicious food menu items coming by next weekend!

Stay safe and WASH THOSE HANDS!

Bone Broth and It's Collagen Boosters

Bone Broth and It’s Collagen Boosters

So, now that I have my bone broth made and sitting in the freezer in 1 cup containers, what’s the next step?  Do I just put it in a cup and drink it hot and leave it at that?  BORING!  This is when I start getting into the nitty-gritty.  There seems to be some unique combination of things that produce better than average results. It’s that combination that’s the REAL SECRET to getting that bone broth to give up it’s collagen and give it to me! Bone Broth and It’s Collagen Boosters has been my diligent search this week and I’ve found some VERY enlightening info on the subject!

There are several GREAT collagen boosters and I’m going to focus on just a couple of them today.

The first one I’ll focus on is VITAMIN C.  It appears that consuming higher doses of Vitamin C helps the collagen in bone broth to become more “bio-available”. So, that means it gets absorbed and used by the body at a much faster rate than normal, which benefits the skin!

Where to get the best Vitamin C ???

Fruits and vegetables, of course!  Which ones are high in Vitamin C?  Well, RED BELL PEPPERS have 3x’s the amount of vitamin C than oranges, and they are also rich in lycopene (which prevents sun damage).  Plus, they taste GREAT grilled! 😋

Kale is another vegetable that is high in Vitamin C, which the skin LOVES!  In addition to vitamin C it contains a significant amount of Copper.  Copper is a mineral that boosts the synthesis of melanin, which is a pigment that protects your skin from the sun, and like Vitamin C, it helps you make collagen.  If cooked right, Kale CAN taste Delicious!

The video below will show you how I am going to incorporate these two Collagen Boosters, RED BELL PEPPERS and KALE, into my daily Bone Broth Routine for this week!

I like to make up a couple of batches at a time and have them ready to pop in the microwave and VOILA! Lunch is ready!

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Delicious Oven Baked Red Bell Peppers

Delicious Oven Baked Red Bell Peppers! - Chocked full of Skin Nurishing Vitamin C. A great collagen booster!
Course Side Dish
Cuisine American
Keyword Simple AND delicious!
Prep Time 10 minutes
Cook Time 20 minutes
Servings 2
Calories 70kcal
Cost $3.00

Ingredients

  • 2 med Red Bell Peppers sliced into strips, organic
  • 2 tbsp coconut oil raw, organic
  • 2 cloves Garlic minced, organic
  • 1 tbsp onion minced, organic
  • Salt and Pepper to taste

Instructions

  • Preheat oven to 400 degrees.
  • Coat a small cookie sheet with coconut oil.
  • Cut Red Bell Peppers into strips. Arrange peppers on cookie sheet.
  • Melt the 2 tbsp. of coconut oil in the microwave for 15 seconds.
  • Mix the melted coconut oil, garlic, onion, salt and pepper.
  • Coat peppers with coconut oil mixture evenly.
  • Bake for 20 minutes or until tender.

Notes

Serve as a side dish with the bone broth!

What are you having for lunch?  😃  Give Bone Broth a try and let me know what seasonings you’re using to “spice it up”!  Your skin will LOVE you for it!

Stay tuned for additional bone broth side dish options. Coming next weekend ! 😃

 

Bone Broth for Healthy Skin

Bone Broth – for Healthy Skin

Eating lots of vegetables is a great start for Healthy Skin.  But since I want to Subtract 9 years I’m going to need a catalyst for those veggies!  Bone broth for healthy skin seems to be the “magical” ticket!  My elixir for renewing my waning collagen and elastin.  How so?

Bone broth has nutrients such as collagen, gelatin, amino acids, and trace minerals that are great for maintaining healthy skin!

Bone Broth has an amazing ability to be easily absorbed and used by the body.  Not only is it great for the skin, but it also helps build cartilage in the joints.

In fact, there are studies that showed, “At the end of only four weeks, those using collagen showed a statistically significant improvement in comparison to those using a placebo with regard to skin moisture and skin evaporation, plus noticeable decreases in signs of accelerated aging, all with little to no side effects.”

I will now be doing my own Four Week Study!  😎

A cup of simmering, collagen and gelatin rich broth sprinkled with chopped green onions and a little shredded kale will go GREAT in my soup thermos EVERY DAY!  It smells SOOOOOO good!

Since I want the REAL thing, I’m going to make my own!  It’s easy!

In the video below, I’m using grass fed beef bones. Since I want the biggest bang for my buck….only the healthiest and ultra nutrient-dense beef bones for me!  I can’t be 100% sure what already bottled “bone broth” contains or even if they have added anything to “enhance” their broth, so, I feel much better when I add all the ingredients myself.  I LOVE choosing my own organic veggies either from my garden or my local Organic Food market because I’ll know WHAT I’m getting in my recipe!

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Basic Bone Broth

Basic bone broth to add to recipes or drink as a hot beverage.
Course Soup
Cuisine American
Prep Time 30 minutes
Cook Time 1 day 12 hours
Total Time 1 day 20 hours 30 minutes
Servings 14
Calories 69.2kcal

Ingredients

  • 5.5 lbs. Beef marrow bones Grass Fed
  • 1 lb. Beef chunks, Stew meat is fine Grass Fed. (for extra flavor)
  • 1 oz. Apple Cider Vinegar Braggs, with the mother
  • Water Enough to cover bones and veggies
  • 4 Carrots
  • 5 or 6 stalks Celery
  • 1 med Onion
  • 4 - 6 cloves Garlic
  • Himalayan Salt and Pepper to taste
  • 1 Bay leaf optional
  • 2 sprigs Thyme optional

Instructions

  • Bring to boil. 
  • Let simmer 24 to 36 hours. 
  • Refrigerate over night. Fat rises and hardens on top. 
  • Skim off fat and store in the fridge for up to one week. 
  • Put in freezer containers and store in freezer until needed.

At a later date I might try making chicken or fish bone broth.  As long as the chicken is free range AND organic and the fish are “wild” caught, those yummy, easily absorbed nutrients are extremely beneficial.

I plan on having a cup of this Bone Broth once a day.  It’s really delicious!

Next post I’ll share what I’ll enhance the bone broth with and how I’ll add it to my daily menu!   Coming this Saturday! 😃

 

 

 

 

 

 

 

 

 

Feelings and Food – For Women Over 50

Feelings and Food

Are your eating habits mainly for health… to feel physically better?  A popular saying is, “You look as good as you feel”, or “You feel as good as you look”!  For me, if I am physically vibrant, I will look physically vibrant.  I want to share that vibrance with others.  Coping with one’s emotional eating habits can be a challenge.  That’s why Feelings and Food – for women over 50 – is such an important topic.

If YOUR Feelings with Food is getting you side tracked…Your journey can be less challenging and more rewarding when shared with others.

Others who have similar desires and want to come along to inspire and be inspired is what this blog is all about!  We all need encouragement in life and as a woman over 50, I want to hang on to as much of my youthful vibrance as possible.  To be independent well into my 90’s!  That means learning to curb my emotional eating habits now.  Choosing healthy AND DELICIOUS foods on a daily basis.  But how?

Here’s my go to list when I’m Feeling anxious and I go on auto pilot to grab a sugary/carbie treat:

  1.  I think for 15 to 30 seconds about what I’m REALLY feeling.  Take a few deep breaths.  Remind myself of the journey I’m on and the outcome I’m looking to accomplish. Make a conscious effort to think of something positive.
  2. Reach for an ice tea drink that I have with me for just such a moment.  Busy hands and a busy mouth with something healthy AND refreshing can be an easy trick to stay on track!
  3. Take a jaunt around the block.  5 to 10 minutes.
  4. Take five minutes to look at a favorite Inspirational photo or read a blog that inspires you! 😃

So, feel free to come along with me.  We can encourage and motivate each other!  Our negative Feelings with food does NOT have to be an insurmountable obstacle!

As women over 50 don’t we all want to extend our youthful body, inside and out, as long as possible?  As I go along this Subtract the Years journey feel free to offer your suggestions.  Maybe you’ve been practicing something that’s been especially beneficial that you’d like to share….Would LOVE to hear from you!

Next post on Wednesday! 😃