I'm always looking for ways to make whole-food dinners with less work, but without sacrificing taste or nutrition. This recipe tells you how to bake a whole chicken and vegetables in your slow cooker!
4 Comments
 |
 | Follow my easy directions to make your own ghee at home from grass-fed butter! It is super simple and saves a ton of money. Then, use it as-is or make it into glee! |
The best coconut oil:
If you're like me, you love coconut oil, but don't want everything tasting like coconut. There's a solution for that!
 | I only buy Tropical Traditions Coconut Oil - it's the best! If you want a lighter flavor, try either their organic "expeller pressed" (my favorite) or the "100% pure coconut oil". They're both great if you don't want a very coco-nutty taste. |
Want to simply buy coconut ghee (glee)?
 | Pure Indian Foods PRIMALFAT Coconut Ghee is a 50/50 blend of organic grass-fed ghee and organic virgin coconut oil. YUM!  |
Whip it up!
On special occasions or holidays, I will whip the glee for a lovely presentation.
First, to get in the mood, enjoy this old 80's tune on YouTube and dance around in your kitchen a little: :-)
First, to get in the mood, enjoy this old 80's tune on YouTube and dance around in your kitchen a little: :-)
Simple whipping directions:
 Put your glee into a deep bowl. |  Refrigerate fully. |
Use an electric hand mixer to whip. This takes some muscle! It will be very hard at first, so keep pressing down and eventually it will start to soften and whip.
Isn't it beautiful!?
Enjoy!
The whipped glee here is featured on my recipe for Sandwich Rounds (which are great toasted). They're grain and gluten-free, plus low-carb!
Lastly, glee is a combo of two healthy fats. YAY! Are you wondering which are the healthy fats vs. the unhealthy fats? And what makes the difference? See the Au Naturale Nutrition Guide to Choosing Fats & Oils.
Lastly, glee is a combo of two healthy fats. YAY! Are you wondering which are the healthy fats vs. the unhealthy fats? And what makes the difference? See the Au Naturale Nutrition Guide to Choosing Fats & Oils.
Pin it:
 |  |
If you read a lot about nutrition, you hear about "giving up the white stuff". Most people associate this with sugar, which is correct. But, refined salt is another white food that will rob your body of health and your skin of its youthful glow. Natural sea salts, on the other hand, can actually be a lovely, health-promoting food. In this article, I will explain what makes the difference.
Salt has a very interesting history. It has been universally valued for millennia and was even treated like gold and traded like money at one time. This is because before the days of artificial refrigeration, the main method for preserving food was to treat it with salt. In some ancient societies, the roads and cities even developed as a result of the salt trade. It is where the word “salary” derived from, and the expression to be “worth one’s salt” means you are competent and deserve respect.
However, this is not the same white table salt you now can buy for 99 cents per pound at the corner store...
Refined Salt
Salt shakers today are filled with “white poison” - no exaggeration. This refined salt has been treated with bleaching agents and purified at high temperatures, removing every natural mineral except sodium and chloride. Then more additives are mixed in, like anti-caking agents, ferrocyanide, aluminum, iodine, iron, polysorbate-80, propylene glycol, silicon dioxide, and sugar. By law, 2% of salt can contain additives.
 |  |
Refined salt: STAY AWAY!
Many people associate salt with sodium and high blood pressure. Sodium works in concert with potassium to regulate fluid balance in your body. Because sodium is needed to maintain blood fluid volume, excesses can lead to increased blood volume and elevated blood pressure, especially when the kidneys do not clear it efficiently.
No real, whole food has a high salt content. Hidden salt in refined foods now makes up the majority of sodium consumed - much, much more than the amount added by people with a salt shaker. Foods like breads, crackers, chips, cheeses, peanut butter, salt-cured foods like pickles, canned foods, condiments, gravies, soda, nuts, restaurant foods, and processed meats are particularly high in salt. So, giving up highly processed foods will naturally decrease the amount of refined salt you eat by a significant margin.
Ancestral people did eat a diet rich in salt, but that was primarily from potassium alkalai salts found naturally and abundantly in non-grain plant foods. Diets were once high in potassium relative to sodium, but now with the advent of salty refined foods, a reversal has occurred, sodium is consumed in excess, and incidences of high blood pressure have skyrocketed. Excess fluid retention also contributes to many conditions associated with aging such as rheumatism, arthritis, gout, kidney stones, and gall bladder stones.
Beyond harm to your health, excess refined salt robs your beauty because it causes your body to retain fluid and causes your tissues to swell, making you look puffy and even slightly unhealthy. It makes your skin look dull and lackluster and will also make cellulite appear more prominent.
No real, whole food has a high salt content. Hidden salt in refined foods now makes up the majority of sodium consumed - much, much more than the amount added by people with a salt shaker. Foods like breads, crackers, chips, cheeses, peanut butter, salt-cured foods like pickles, canned foods, condiments, gravies, soda, nuts, restaurant foods, and processed meats are particularly high in salt. So, giving up highly processed foods will naturally decrease the amount of refined salt you eat by a significant margin.
Ancestral people did eat a diet rich in salt, but that was primarily from potassium alkalai salts found naturally and abundantly in non-grain plant foods. Diets were once high in potassium relative to sodium, but now with the advent of salty refined foods, a reversal has occurred, sodium is consumed in excess, and incidences of high blood pressure have skyrocketed. Excess fluid retention also contributes to many conditions associated with aging such as rheumatism, arthritis, gout, kidney stones, and gall bladder stones.
Beyond harm to your health, excess refined salt robs your beauty because it causes your body to retain fluid and causes your tissues to swell, making you look puffy and even slightly unhealthy. It makes your skin look dull and lackluster and will also make cellulite appear more prominent.
Salt marsh harvesting in France
Natural Sea Salts
In contrast to refined salt, the naturally-occurring, unrefined salts used by ancestral people always had a slight gray, pink, or blue hue due to the presence of up to eighty different trace elements that are naturally found in seawater.
Sea salt is approximately 84 percent sodium chloride and 16 percent naturally-occurring trace minerals. This type of salt is not the kind associated with detrimental health effects; it can actually be a powerful healing substance. The balance and complexity of the trace minerals is the principal reason why the sodium in natural sea salts is much less likely to lead to high blood pressure and related problems. In fact, only 15% of the population is genuinely sensitive to sodium and need to severely limit their salt intake. The other 85% can enjoy moderate amounts of real sea salt. Because every person is different, you will need to determine which group you belong in and if you truly are sodium sensitive (with your doctor's guidance) - just be aware that if you have blood pressure issues, refined salt and refined foods may be to blame, not sea salt.
There are actually many studies that completely turn the dogma to avoid salt upside down. Decades of scientific research have failed to show the benefits of a low-salt diet, and in reality tend to show the opposite. Low-salt diets are even associated with higher cardiac risk across multiple studies. Also, if you come across scientific literature about salt, be sure to note if the study used refined salt or sea salt. It truly makes a world of difference. (See HERE for a list of salt studies & conclusions.)
What about iodine (which is necessary for thyroid health)? Sea salt does contain some natural iodine (but less than the added amounts in refined salt). Some of the best whole food sources of iodine include seafood, sea vegetables and seaweed (like kombu), cranberries, navy beans, strawberries, and dairy products. Some sea salts are also enriched with iodine.
Want even more info about "The Salt Controversy"? Click the button below to download a great paper written by a NY Professor of Medicine all about it. It's a fantastic and interesting read!
There are actually many studies that completely turn the dogma to avoid salt upside down. Decades of scientific research have failed to show the benefits of a low-salt diet, and in reality tend to show the opposite. Low-salt diets are even associated with higher cardiac risk across multiple studies. Also, if you come across scientific literature about salt, be sure to note if the study used refined salt or sea salt. It truly makes a world of difference. (See HERE for a list of salt studies & conclusions.)
What about iodine (which is necessary for thyroid health)? Sea salt does contain some natural iodine (but less than the added amounts in refined salt). Some of the best whole food sources of iodine include seafood, sea vegetables and seaweed (like kombu), cranberries, navy beans, strawberries, and dairy products. Some sea salts are also enriched with iodine.
Want even more info about "The Salt Controversy"? Click the button below to download a great paper written by a NY Professor of Medicine all about it. It's a fantastic and interesting read!
Pink Himalayan Salt
Sea salt has many benefits:
- It is one of the most alkaline foods on the acid/alkaline spectrum. It helps keep you in homeostasis.
- It helps with muscle contraction by helping your brain communicate with your muscles - so that you can move on demand via sodium-potassium ion exchange. It can prevent or help with muscle cramps.
- It helps in the production of hydrochloric acid in the stomach – this aids in absorption and in nourishing your body and skin with needed nutrients. It is also used to transport amino acids from the gut into the blood.
- It helps in the transportation of nutrients into and out of your cells.
- It balances or reduces fluid retention.
- It maintains and helps regulate blood pressure.
- It supports the function of your adrenal glands, which produce dozens of vital hormones. It’s needed for stress management and good quality sleep.
- It provides needed electrolytes and trace minerals in natural, safe, effective concentrations.
- It increases the glial cells in your brain, which insulate, support, and nourish your neurons. Both sodium and chloride are also necessary for the firing of neurons and nerve conduction.
- It tastes delicious!
Grey Celtic Salt
Smart steps:
- Give up the refined foods that contain lots of refined salt. To learn how, download my short, free e-book Make a Fresh Start with Whole Foods!
- Throw away all the white, refined salt in your home and office. Replace it with lovely sea salt in your salt shaker and in your recipes made from whole foods. (See the end of this article for the brands I like.)
- Carry a travel-size salt shaker in your purse or briefcase. Fill it with sea salt & use it at restaurants or anytime you can't find the good stuff! ;-)
Your appetite for salt is actually dictated for your need for it, which can change from day to day. (This doesn’t apply to refined salt necessarily, because it has some addictive qualities. It is theorized that the cravings for salt are actually cravings for the other trace minerals found in sea salts.) If you’re used to eating salty refined foods, you may find that you need to re-calibrate your taste buds. Not much salt is needed to enhance the flavor of whole foods. This is something to be aware of, because as we age, the sense of smell and taste typically decline. It’s also vital to remember that any salt requires adequate quantities of water in order to function beneficially in your body, so keep yourself nicely hydrated!
Fun Fact: Salt enhances foods in many ways beyond just tasting salty. Salt improves the overall flavor of foods by the suppression of bitter tastes and enhancing the sweetness. Salt can also improve the perception of thickness, mask metallic or chemical off-notes, and round out overall flavor while improving flavor intensity.
Which sea salts to try:
I'm a fan of the three brands below. When buying salt, be sure to note whether it is fine or coarse ground.
- Redmond Real Salt, which is pink, is what I primarily use in my salt shakers and in recipes. It's a great every-day salt. A++
- Celtic salt from Selina Naturally is awesome, too. It's typically grey in color.
- The Spice Lab mixes up many types of gourmet flavored salts, which are fun and make great gifts.
 |  |  |
Sources:
- The Nutrient Dense Eating Plan by Douglas L. Margel, DC
- Staying Healthy with Nutrition by Elson M. Haas
- The Guilty Pleasure that Could Save You From Heart Disease by Dr. Mercola
- Taste and Flavor Roles of Sodium in Foods: A Unique Challenge to Reducing Sodium Intake, a study by the Institute of Medicine (US)
Pin it:
 |  |
 |  |
Miraculous Maca Root: for energy, libido, skin health, mental clarity, stress management, and hormone balance. What Can't it Do?!
How do you feel about taking supplements? We usually take them as a general strategy to promote health and avoid disease (hopefully). Or, you may take supplements to make up for what nutrients your diet may be lacking. But, it's rare to actually feel a supplement's effects, so we have to trust they're doing their job. I'm okay with that; you never know what you might prevent!
However, there have been a few supplements I've personally taken that I could genuinely feel working and actually note the real benefits. The biggies are desiccated liver, collagen powder, and maca root powder. My testimony about maca powder (below) is amazing, and it's something I truly know enhances my health and well-being.
(It's no coincidence that these are whole-food based supplements, either. That's because relatively small amounts of whole-food natural supplements, with all of their naturally-occurring synergistic components, are far more potent than high doses of synthetic imitation “vitamins.” No lab can come even close to creating what Mother Nature makes!)
And technically, maca is classified by the FDA as a "flour". So it is actually considered a food (not a supplement) even though it can be taken in pill form. Maca is a truly powerful functional food or "superfood", which can be a health-promoting part of your diet!
So, what is maca?
Maca is an important root vegetable in the mustard family. The root is about the size of a radish. It originates in the Peruvian Andes mountains and grows at altitudes of 11,000 feet (3500 m) and above. Maca root has been treasured for thousands of years due to its ability to increase energy, stamina, and fertility for all people (men and women) and animals who eat it.
Maca is a true nutritional powerhouse. Dried maca root contains 13-16% protein, 8.5% fiber, 19 amino acids, vitamins A, B1, B2, B3, C, and D, the minerals iron, magnesium, copper, zinc, sodium, potassium, calcium, several glucosinolates, 20 free fatty acids, iodine, and unique compounds called macaenes and macamides.
Beyond nutrition, maca is one of only a handful of foods considered to be an "adaptogen," or a food that raises overall life force energy. Adaptogens are substances that raise the physical body’s state of resistance to diseases through both physiological health and emotional health improvements. This makes maca a broad based food that in many cases is able to support and rejuvenate overwhelmed, tired adrenal glands and other aspects of the hormonal system.
Maca root is commonly is dried and made into a powder.
The benefits of maca:
- Maca has maintained a reputation for boosting energy for 1000's of years. What’s interesting though, as compared with coffee and tea, maca does not stress the adrenals. The energy boost felt from maca is both even and sustained. It has also shown positive results for reducing the effects of chronic fatigue syndrome.
- Maca improves stamina in distance racing and helps to build muscle. It is great for supporting optimal athletic performance.
- Maca has been very successful in increasing the libido of both men and women.
- Taking maca regularly can balance hormones within both men and women. Black maca in particular has shown to increase sperm count and volume in men. Red maca has been shown to help with hormone balance and ovulation cycles in women. Maca does not contain hormones, but the building blocks from which the body can create them.
- Maca works to elevate emotional mood. It's powerful nutrition, adaptogenic, and hormone-balancing properties help with stress, anxiety, and depression.
- One of the most common uses for maca is to relieve the symptoms of menopause. Many report a significant reduction in hot flashes and night sweats after using maca powder regularly.
- Due to maca’s energizing and uplifting effects, it also supports mental clarity as well as the ability to focus.
- Maca is that it has been seen to improve blood circulation, thereby reducing anemia and improving wound healing time. People on blood pressure medication should monitor themselves carefully when starting to take maca as their blood pressure may decrease from taking it.
- Skin tone improves when taking maca regularly. This is most likely due to the strong nutrient content and hormone balancing effects of maca.
- Maca has been shown to stimulate thyroid function, most likely due to its hormone balancing properties. Maca does contain iodine which can affect thyroid function. (Read more.)
There is plenty of real scientific research on maca that proves its benefits as well as an incredible number of testimonials that detail real-life results.
Here's mine:
-- I have been taking maca for over three years. Over that time, I have had more energy (especially on the tennis court), great focus for completing my master's degree, increased libido (and it was good already), and I have been able to decrease my dosage of thyroid medication twice. I also feel like it's helping me and my skin stay youthful. So, I can personally testify that maca has helped me immensely. It didn't work overnight, but with a daily regimen, the benefits for me are noticeable and real.
Maca is miraculous! - Jenny
Which maca to take?
Quality matters! That's why I get my maca from The Maca Team.
They are a family-run company dedicated to providing the best selection of high quality Peruvian maca products. The farming co-ops they work with in Peru use organic practices without the use of pesticides and chemical fertilizers. It is also rigorously tested. All of their products are always fairly traded and GMO-free.
Maca is harvested one time per year - between June and August. And the Maca Team only sells maca from the current year's harvest. It is also packaged in a way that maintains it's potency and freshness.
Before you try maca yourself ...
There are 3 main questions to answer:
1. Which color of maca is best for my specific purpose(s)?
Maca comes in yellow, red, and black (this is from the varying colors of the root).
Or, you get a combination of all 3 colors in the "premium" option. It contains a combination of about 30% red, 40% yellow and 30% black maca roots. The premium is also different from the other macas in that it is processed fresh rather than being sundried first.
The one to pick will depend on your health goals. To figure out which color(s) are best for you, see the chart on the page HERE.
-- I personally prefer the premium maca; that way I get a multitude of benefits.
2. Is raw or gelatinized (pre-cooked) the best maca for me?
Raw Maca products have never been heated above 100F/40C, preserving all of their enzymes and nutrients at peak levels. They are recommended for most people. However, raw maca does cause slight gas or indigestion in about 5% of people.
If you have a sensitive stomach or any other digestive concerns, try using Gelatinized Maca instead. In the gelatinization process, the maca roots are boiled and pressurized to dissolve most starch content. The resulting gelatinized maca powder is easier to digest than raw maca powders. However, all of the enzymes are destroyed and some of the nutrients are altered in the process.
-- I started with the gelatinized maca, then switched to the raw to receive all the possible benefits. Neither has ever given me any stomach upset.
3. Should I use maca powders, maca capsules, or maca extracts?
This is simply a personal preference. They're all great. The one you select will depend on convenience, who is taking the maca, price, and how much you want to take. (See dosage recommendations HERE.) The maca powder option is perhaps the most popular. It has a light nutty taste and is commonly mixed into drinks like smoothies.
-- I use maca powder in my custom made smoothie powder mix. Even on days I don't have a smoothie, I just take it in water.
If you're not sure which color maca to use, try a sample pack:
The benefit from ordering on the Maca Team website is that you can opt to become a member of their Customer Rewards Program for frequent buyers and earn points towards $$ off in the future.
Taking maca on an empty stomach allows it to absorb a bit faster and more thoroughly. The Maca Team website also has a growing collection of Maca Recipes that their customers have shared. They have both raw recipes (since cooking can destroy some of the vital nutrients of raw maca powders) and cooked recipes (for gelatinized maca powders, which have already been heated).
Important Note: No supplement can (nor should) claim to treat or cure any disease or condition. Supplements are just a great tool in a total wellness lifestyle.
Ask your personal health professional if Maca is right for you.
And always remember - you can't supplement your way out of a poor diet. Whole foods & a holistic lifestyle are priority #1.
If hormone balance is your goal: Before you supplement your diet with maca, is it very smart to have hormone lab tests done so you know your present levels. That way you can compare after a few months, gauge how you feel, and see if the maca is working as you hope.
Pin it:
|  |
When it comes to looking and feeling naturally beautiful, you absolutely need a healthy, whole-food diet. Eating a rainbow of colors will make a world of difference, which means you'll be eating lots of delicious plants and botanicals like vegetables, herbs, and berries. Yay!
Plants and botanicals provide unique, potent, medicinal effects that build resistance to disease and aging by fighting free radical damage, and affecting inflammation, detoxification, and your hormones. Here's how:
So, I have certainly written about the benefits and necessity of healthy fats to enhance your beauty, plus the advantages of healthy proteins, including grass fed meats and collagen. But, plant foods (especially vegetables) should still make up the majority of your plate at every meal, they're also the best snacks - nature's fast food! Eight in 10 Americans have a "phytonutrient gap," meaning they are missing out on health benefits provided by phytonutrients given their lack of fruit and vegetable intake. Ten servings per day is ideal, so try to work up to that amount.
Eating plants definitely helps to enhance your natural beauty in so many ways. Read on:
Plants and botanicals provide unique, potent, medicinal effects that build resistance to disease and aging by fighting free radical damage, and affecting inflammation, detoxification, and your hormones. Here's how:
- Many can be eaten raw with their inherent digestive enzymes intact.
- They are mainly alkalizing to the body, which promotes pH balance by neutralizing excess dietary or metabolic acids.
- These same plants and botanicals are those which also provide you healthy fiber for good digestion and detoxification.
- But, their superstar quality comes from the fact that there are thousands of antioxidants found in plants and botanicals that play accessory roles in optimizing health and beauty. These antioxidants are the phytonutrients responsible for the color, taste, smell, and unique characteristics of plants such as fruits, berries, vegetables from the land and sea, herbs, spices, sprouts, fresh juices, and green powders.
So, I have certainly written about the benefits and necessity of healthy fats to enhance your beauty, plus the advantages of healthy proteins, including grass fed meats and collagen. But, plant foods (especially vegetables) should still make up the majority of your plate at every meal, they're also the best snacks - nature's fast food! Eight in 10 Americans have a "phytonutrient gap," meaning they are missing out on health benefits provided by phytonutrients given their lack of fruit and vegetable intake. Ten servings per day is ideal, so try to work up to that amount.
Eating plants definitely helps to enhance your natural beauty in so many ways. Read on:
4 Ways Eating Plants Helps Enhance Your Natural Beauty
Guest Author: Shelly Stinson. Shelly is a Denver-based freelance writer who's passionate about all things related to healthy living. Follow her on twitter at @shellystins to keep up with her latest work.
Since 2002, the cosmetics industry in the United States has grown by more than $22 billion annually. Yes, billion. It’s no surprise really because one trip to the make-up store to pick up your favorite foundation, eyeshadow, lipstick, or blush can hit your debit or credit card pretty hard. And if you buy your goods from a high-end retailer instead, it can hurt your bank account even more.
While there’s certainly no problem with dressing up your assets with a little bit of color, true beauty or natural beauty is something that starts on the inside. Physically, it involves giving your body the nutrients it needs in order to flourish as much as possible, showing off all of its exquisiteness, like a flower in full bloom. Mentally, it means giving your mind and spirit the best environment for growth, allowing you to be the best person you can be.
One way to enhance this type of inner and outer natural beauty is to eat a diet that is high in plants. This means taking in more vegetables, fruits, nuts, legumes, herbs, spices, and any other foods that come from the earth. Eating a lot of plant-based foods helps enhance your natural beauty a few different ways.
Here are four of them:
While there’s certainly no problem with dressing up your assets with a little bit of color, true beauty or natural beauty is something that starts on the inside. Physically, it involves giving your body the nutrients it needs in order to flourish as much as possible, showing off all of its exquisiteness, like a flower in full bloom. Mentally, it means giving your mind and spirit the best environment for growth, allowing you to be the best person you can be.
One way to enhance this type of inner and outer natural beauty is to eat a diet that is high in plants. This means taking in more vegetables, fruits, nuts, legumes, herbs, spices, and any other foods that come from the earth. Eating a lot of plant-based foods helps enhance your natural beauty a few different ways.
Here are four of them:
1. It lowers your risk of disease.
Being naturally beautiful means having that healthy glow. Research has found that eating plants can reduce your risk of diabetes, cardiovascular disease, and other types of major medical conditions that threaten to take it away. Not that you can’t be beautiful if you’re ill, because you most certainly can. However, eating plant-based foods can add a little more color to your cheeks as they’re giving the body the nutrients it needs to do as good as it possibly can.
2. It increases your nutrition quota.
When you’re energetic and loving life, your natural beauty will shine right through. Plants help with this because, in eating them, you’re getting the vitamins and minerals necessary to not only help your body function, but help it function well. All of your systems work better because they’re getting the substances and nourishment they need, which means that you’re able to do whatever it is that makes you happy—and happiness is beautiful!
3. It gives you healthier skin.
If your goal is healthy skin, maximizing your natural beauty on the outside, the foods you eat can help. For instance, the lycopene in tomatoes increases your skin’s natural SPF and kale’s vitamin C and A can give you firmer skin. Additionally, eating a lot of processed foods, especially those high in sugar, can increase your incidences of breakouts and cause wrinkles, making whole foods a better option when it comes to protecting and enhancing your beautiful outer covering.
4. It promotes brain health.
Another part of being naturally beautiful means using all of your knowledge and skills to do wonderfully amazing things. It is leaving the world a better place than it was when you arrived thanks to the inner beauty you possess and willingly give to others. Protecting your brain power is critical then, and that is something that has been linked to diets high in plant-based foods.
So, whether you eat your plant foods raw, baked, sautee'd, soaked, sprouted, fermented, or grilled, try to find ways to incorporate them into your daily life. Your beauty, body, and brain will thank you. Your mama was right - eat your veggies!
Pin it:
 |  |
Word is getting out about how bone broth is such a nourishing super-food. Hallelujah! There's no denying the fact that this traditional drink provides you many health benefits. But, with our busy lives, sometimes making bone broth at home feels like a luxury. I've got an easy solution for that & a way you can have it as often as you like: Kettle & Fire bone broth!
But first...
What makes this magic elixir of health and beauty so special?
One word: collagen!!
Collagen does a whole host of amazing things for the human body:
Skin: It promotes healthy skin and improves the skin’s elasticity, reduces the appearance of wrinkles, helps wounds heal faster, and protects against the signs of aging due to sun damage.
Joints: Increasing the amount of collagen in your body can also improve your joint health. Collagen can help rebuild tendons and ligaments which can lead to less inflammation and a decrease in joint pain. It's a must for both athletes and weekend warriors!
Digestion: One of the highly touted benefits of bone broth is its positive effect on digestive problems – particularly leaky gut syndrome. Collagen can help to improve the structure of the gut by restoring the stomach lining. This is an issue faced regularly by people suffering from IBS, inflammation, and celiac disease.
Collagen does a whole host of amazing things for the human body:
Skin: It promotes healthy skin and improves the skin’s elasticity, reduces the appearance of wrinkles, helps wounds heal faster, and protects against the signs of aging due to sun damage.
Joints: Increasing the amount of collagen in your body can also improve your joint health. Collagen can help rebuild tendons and ligaments which can lead to less inflammation and a decrease in joint pain. It's a must for both athletes and weekend warriors!
Digestion: One of the highly touted benefits of bone broth is its positive effect on digestive problems – particularly leaky gut syndrome. Collagen can help to improve the structure of the gut by restoring the stomach lining. This is an issue faced regularly by people suffering from IBS, inflammation, and celiac disease.
The drawbacks of bone broth:
We're all busy & I'll be the first to admit that bone broth takes some work to make at home. (It's worth the effort, but, it's true.) It's literally a 2-day process. Then I have to strain the broth and separate it into individual jars while trying not to spill or burn myself. Plus, the clean up - ugh.
Secondly, good broth bones are not always easy to find (and I usually buy my meat off the bone). To buy grass-fed bones, especially the ones that produce good collagen, like knuckles, I need to drive across town and hope someone hasn't beaten me to them. When I get lucky, they're still very expensive - I pay as much for bones as I do for expensive steaks (still worth the price, though.)
So, I've found a wonderful, convenient solution:
Secondly, good broth bones are not always easy to find (and I usually buy my meat off the bone). To buy grass-fed bones, especially the ones that produce good collagen, like knuckles, I need to drive across town and hope someone hasn't beaten me to them. When I get lucky, they're still very expensive - I pay as much for bones as I do for expensive steaks (still worth the price, though.)
So, I've found a wonderful, convenient solution:
Kettle & Fire Bone Broth!
 |  |
Kettle & Fire has created the healthiest and best bone broth on the market!
Each batch of bone broth uses only certified organic ingredients, and marrow bones from grass-fed, pasture-raised cattle or chickens that are hormone and antibiotic free.
Kettle & Fire is very selective when it comes to the types of bones used in the broth. Not all bones are created equal, which is why they only use knuckle, patella, femur, and feet bones. These bones have been shown to contain the highest concentration of white and red stem-cell marrow, as well as high levels of collagen.
The flavor of the broth is absolutely amazing!
This is because they add in delicious, organic, garden-fresh vegetables and spices. It's cooked for 24+ hours for best flavor and collagen extraction. It just needs a little salt & pepper to taste.
Kettle & Fire is the 1st and only shelf-stable beef bone broth!
What this means is that - without ANY preservatives or additives - the broth will be good at room temperature for up to 2 years. The broth does not require freezing either. (Refrigerate after opening.)
Their packaging is even environmentally friendly!
Other bone broth companies ship their products in styrofoam containers which are super harmful to the environment. At Kettle & Fire, their packaging is, sustainable, biodegradeable, and does not release any harmful chemical by-products during the manufacturing process (unlike styrofoam packaging).
How the broth is made:
The full ingredient list:
Then, Kettle & Fire does all the work for you!
- marrow bones from pasture raised, grass-fed cows (or chickens)
- organic carrots
- organic onions
- organic celery
- organic bay leaves
- organic parsley
- apple cider vinegar
- a pinch of black peppercorn
- sea salt
- thyme
Then, Kettle & Fire does all the work for you!
Now, this is livin'!
You have 2 options when ordering:
1. Normally the broth sells for $11.99 per carton when it's on sale. But, if you order through my special link and enter the coupon code that's just for Au Naturale Nutrition readers, you get each carton for just $9.99.
2. Or, you can opt for a monthly subscription and always get 25% off!
(This is a super-smart way to go!)
You can change and cancel your subscription at anytime. No commitments, no hassle. Just yummy bone broth shipped to you automatically every single month.
PLUS - you get an extra 17% off discount with the coupon code below.
COUPON CODE: aunaturale
(You must enter this at checkout for your discount!)
This coupon code is good on your first order from Kettle & Fire.
BONUS: Always get free shipping when you order 6 or more cartons!
Either way, the price is fantastic. Cup for cup, it's no more expensive than a nice cup of java at a coffee shop, but is much, much healthier for you. But now someone else does all the work! Plus, because you'll always have the bone broth on hand, you'll drink it more often & your health will benefit. It's a win-win-win-win!!
2. Or, you can opt for a monthly subscription and always get 25% off!
(This is a super-smart way to go!)
You can change and cancel your subscription at anytime. No commitments, no hassle. Just yummy bone broth shipped to you automatically every single month.
PLUS - you get an extra 17% off discount with the coupon code below.
COUPON CODE: aunaturale
(You must enter this at checkout for your discount!)
This coupon code is good on your first order from Kettle & Fire.
BONUS: Always get free shipping when you order 6 or more cartons!
Either way, the price is fantastic. Cup for cup, it's no more expensive than a nice cup of java at a coffee shop, but is much, much healthier for you. But now someone else does all the work! Plus, because you'll always have the bone broth on hand, you'll drink it more often & your health will benefit. It's a win-win-win-win!!
The hardest decision you'll have to make is whether to order beef or chicken bone broth! They're both delicious, so you can't go wrong.
How to incorporate bone broth into your regular routine:
It's quite common to just sip bone broth like tea. Bone broth a wonderful way to start out the day or makes a great before-bed ritual. The protein in bone broth called glycine helps you sleep like a baby. It's really delicious any time!
How often should you drink/use it?
As often as possible. Daily is great!
Or, some people just use it when they're feeling ill. (It's why "grandma's ol' fashioned soup" was so good for healing). It can be retained and absorbed by the most sensitive stomach.
Bone broth can also be used as food-medicine for specific reasons:
Bone broth is also perfect to use in any recipe that calls for broth like gravies, stews, or soups. Here are two beautiful soup recipes from Kettle & Fire you can make incorporating bone broth. They're both easy & quite yummy!
How often should you drink/use it?
As often as possible. Daily is great!
Or, some people just use it when they're feeling ill. (It's why "grandma's ol' fashioned soup" was so good for healing). It can be retained and absorbed by the most sensitive stomach.
Bone broth can also be used as food-medicine for specific reasons:
- If you have a leaky gut, the collagen in bone broth has the ability to soothe the GI tract and heal its damaged or “leaky” epithelial cells.
- It can also be used as a tool for healing connective tissue in the joints. Connective tissue is regenerated very slowly; however amazing results have been reported from ingesting bone broth, including healing of stiff and frozen joints and the disappearance of arthritis.
- Bone broth is well known for its improvement in skin quality, with wrinkles smoothing out, many even disappearing completely (source).
Bone broth is also perfect to use in any recipe that calls for broth like gravies, stews, or soups. Here are two beautiful soup recipes from Kettle & Fire you can make incorporating bone broth. They're both easy & quite yummy!
Egg Drop Soup
Ingredients
2 eggs
1 tablespoon dried basil
1 quart Kettle & Fire bone broth
1 teaspoon curry powder
½ teaspoon chili powder
2 tablespoons coconut oil
*Add your favorite vegetables: try celery, leeks, mushrooms, carrots, etc.
In a large pot, pour in the bone broth and your favorite vegetables. Mix in the basil, curry powder and chili powder. Let simmer over medium-low heat for 15-20 minutes.
In a separate bowl, crack the eggs open and whisk.
Slowly pour the egg mixture into the broth, and then add in the coconut oil. Mix thoroughly. Simmer a few more minutes until the eggs are cooked fully.
Ladle soup into bowls, serve, and enjoy!
Beef & Leek Soup
Ingredients
2 tablespoons coconut oil
1 leek, chopped
2 quarts Kettle & Fire bone broth
2 cups grass fed beef, sliced thin
½ teaspoon turmeric
½ teaspoon cilantro
1 teaspoon dried basil
1 tablespoon grass fed butter
*Add your favorite vegetables, herbs and spices
In a large pot, drop in the coconut oil, and then the grass fed beef, over medium heat. Let the beef cook until no longer pink.
Once cooked, pour in the bone broth, and place on low heat, until a slight simmer occurs. After 3 minutes of simmering, stir in the butter. Next, sprinkle in the leek, turmeric, cilantro, and basil. Let simmer for 5-10 more minutes.
Once fully cooked, ladle out soup into bowls, serve, and enjoy!
Pin it:
 |  |
Day, after day, after day, we have to eat.
Meal, after meal, after meal.
To survive.
Literally.
I'll be the first to admit that sometimes this can be a tedious chore. And, unless cooking is your passion, the time and effort that goes into home cooking can wear on you; whether you have a large tribe at home, or if you're single and just cooking for yourself. I get it - we're all busy. It can be very temping to take unhealthy shortcuts and visit a drive-thru or buy pre-made tv dinners.
However, home-cooked meals made with whole-food ingredients are the healthiest options for you and your family. There's no denying that real-food ingredients taste the best, make you feel nourished, and give you a sense of satisfaction after preparing a lovely meal. In fact, it's the nutrient-rich foods that will give you energy to keep on cookin' (pun intended). ;-)
Here are some practical suggestions to make it easier for you to make homemade meals with whole food ingredients. And, at a reasonable price! You'll find that nutrient-dense meals and snacks made from whole foods can be an uplifting, empowering, and money-saving experience!
Meal, after meal, after meal.
To survive.
Literally.
I'll be the first to admit that sometimes this can be a tedious chore. And, unless cooking is your passion, the time and effort that goes into home cooking can wear on you; whether you have a large tribe at home, or if you're single and just cooking for yourself. I get it - we're all busy. It can be very temping to take unhealthy shortcuts and visit a drive-thru or buy pre-made tv dinners.
However, home-cooked meals made with whole-food ingredients are the healthiest options for you and your family. There's no denying that real-food ingredients taste the best, make you feel nourished, and give you a sense of satisfaction after preparing a lovely meal. In fact, it's the nutrient-rich foods that will give you energy to keep on cookin' (pun intended). ;-)
Here are some practical suggestions to make it easier for you to make homemade meals with whole food ingredients. And, at a reasonable price! You'll find that nutrient-dense meals and snacks made from whole foods can be an uplifting, empowering, and money-saving experience!
Practical Suggestions
- Preparing whole foods at home can take longer than heating up or buying ready-made foods. Allow time. You’re worth it!
- Waking up just 10 minutes earlier to prepare a nutritious breakfast will reap rewards throughout the day.
- Get your family involved in meal preparation. It’s a great way to bond and teach them about the benefits of eating whole foods.
- Chop and dice lots of ingredients at one time. Store for later.
- Use a slow cooker. Make dinner in the morning!
- Make batch meals. Double, triple, or quadruple recipes. Freeze for later meals, or when you’re too tired or busy to cook.
- Invest in a good knife set (I love Kyocera ceramic knives). Or, other fantastic brands of stainless steel knives are Wusthof and J.A. Henckels.
- You'll also need a handy pair of kitchen shears. You'll wonder how you ever lived without them!
- Nice skillets like Xtrema Ceramic Cookware will last a lifetime and are toxin-free. They also offer lovely bakeware, dinnerware, glassware, storage, and wooden accessories.
The right kitchen tools foster a fantastic cooking experience!
- Clean up as you go. It makes after-meal time much less stressful.
- Use cooking as a creative outlet. Alter your old recipes into new, healthy, whole-food versions.
- Make soup and stews! A wonderful meal can be made with some random ingredients you can find in your kitchen. The possibilities are endless!
- Experiment with new ingredients, food combinations, cultural foods, and spices. Make food new & exciting!
- Take a cooking course to learn new techniques. See the Top Online Culinary Arts and Cooking Courses. Or, utilize tv cooking shows or You-Tube.
- Remember to defrost meat for dinner by putting it in the fridge the night before. Planning is key!
- Cook a large roast or chicken and use it to make several meals.
- Brown several pounds of ground beef at once. Freeze the unused portions and quickly defrost when needed.
- Use the pre-made, printable Au Naturale Nutrition grocery shopping list. Everything on it is nutritious!
- Take the time to organize your cabinets, pantry, and refrigerator. Purge unwanted items. You'll save time when you know where everything is located.
|  |
Saving Money
Sometimes, high quality whole foods cost more than packaged junk foods or fast foods. Investing in high nutrient-quality foods is an investment in your health. You can pay now, or pay later with hidden costs associated with a poor diet, including medical expenses, time spent in doctor's offices, missed work, and a shorter life.
Instead of asking why organic foods are so expensive, why not ask why junk foods are so cheap?? Hmm...
Eating out at restaurants frequently can be rather expensive and is a recipe for an unhealthy body. The same goes for foods that are instant, pre-packaged, pre-cooked. You're also paying for labor & these foods are sold at a premium price. Unfortunately, they are often cooked in highly oxidative oils, full of chemical additives and preservatives, loaded with added sugars, and chock full of refined salt. Oh no!
Face it... being a homebody can be good for your health & your pocketbook! Bringing your lunch from home (to the office) will also save a fortune.
Instead of asking why organic foods are so expensive, why not ask why junk foods are so cheap?? Hmm...
Eating out at restaurants frequently can be rather expensive and is a recipe for an unhealthy body. The same goes for foods that are instant, pre-packaged, pre-cooked. You're also paying for labor & these foods are sold at a premium price. Unfortunately, they are often cooked in highly oxidative oils, full of chemical additives and preservatives, loaded with added sugars, and chock full of refined salt. Oh no!
Face it... being a homebody can be good for your health & your pocketbook! Bringing your lunch from home (to the office) will also save a fortune.
There are dozens of ways you can save money and still eat healthy.
 | The more you save, the more you'll want to stay home and cook! My article Eating Healthy on a Budget: 40 Ways to Save $$$ is a great resource for smarter shopping. My top 5 are:
Check out all the other ways to save! |
Also, know when it matters to buy "organic" and when you can skip it.
 | In my opinion, if meat or poultry is purchased at a regular grocery store, it's absolutely vital to buy products labeled either organic, grass fed, or free-range. If it isn't, the odds are very great that it's from an animal raised in small pens or a feed-lot and fed an unnatural, unhealthy diet. |
As far as produce, in general, if you're going to remove the peel, don't bother buying it organic. If it is a root vegetable, like carrots or potatoes, always buy organic (these will soak up toxins in the soil and cannot be washed off). Always buy organic apples and berries, which are the foods most sprayed with pesticides.
Read much more in my article: Organic Foods: Really Worth the Cost?
Read much more in my article: Organic Foods: Really Worth the Cost?
In conclusion...
Now you have no more excuses! Stay home tonight and cook a lovely meal. It doesn't have to be complicated or expensive to be delicious. If you put your love into it, it will show. Happy cooking!
Do you have more great tips for no-stress home cooking? Comment below so other readers can benefit from your wisdom, too!
Do you have more great tips for no-stress home cooking? Comment below so other readers can benefit from your wisdom, too!
Pin it:
 |  |
Who doesn't love a tangy, delicious key lime pie? These scrumptious bars are a healthy take on this yummy dessert, but with much less sugar and other refined ingredients.
This easy recipe, which is a gluten-free, paleo treat, uses Key lime juice, which has a good amount of vitamin C. Key limes are also called Mexican or West Indian limes. They are aromatic and very juicy, with a stronger and more complex acidic flavor than Persian limes (the typical, larger limes found in grocery stores). They are also delicious in beverages, sorbets, and jams. They are excellent in marinades for fish (seviche) or meats and chicken, and used in fish and meat stews. If you can't find Key limes in your area, substitute bottled Key lime juice, like I did.
This easy recipe, which is a gluten-free, paleo treat, uses Key lime juice, which has a good amount of vitamin C. Key limes are also called Mexican or West Indian limes. They are aromatic and very juicy, with a stronger and more complex acidic flavor than Persian limes (the typical, larger limes found in grocery stores). They are also delicious in beverages, sorbets, and jams. They are excellent in marinades for fish (seviche) or meats and chicken, and used in fish and meat stews. If you can't find Key limes in your area, substitute bottled Key lime juice, like I did.
The Flaky Crust
- 1 cup blanched almond flour or cashew flour
- 1/2 cup tapioca flour
- 1/4 cup organic coconut palm sugar
- 1 egg
- 1/4 cup soft butter OR ghee OR coconut oil
- 1/4 tsp real sea salt
- 1 tsp vanilla extract
Directions:
- Mix all ingredients together. It will be the consistency of thick oatmeal.
- Use a rubber spatula (or your hand in a baggie- see pic) to press the batter as flat as possible into a lightly greased 9X13 glass baking dish, or for even easier removal later, line the dish with parchment paper.
- Bake at 350 degrees for 15 minutes.
- While it is baking, make the key lime filling.
The filling is un-baked here.
The Key Lime Filling
- 1/2 cup coconut flour (find it here)
- 1 tsp. baking powder
- 1/2 tsp sea salt
- 1 Tbsp green powder (optional, but it's what makes the green color)
- 2 eggs
- 1/2 cup melted grassfed butter, ghee, or coconut oil
- 1/2 cup raw, organic honey
- 1 cup key lime juice (Find it in a bottle HERE)
- 1 (5.4 oz) can of coconut cream, approx 3/4 cup (find it here)
Directions:
- Mix all the ingredients together well & spread it on top of the baked crust.
- Bake it for 45 minutes more.
- Allow to cool completely at room temp, then chill in the fridge. (It's not too pretty at this point, but don't worry - the frosting makes it spectacular!)
- Top with the frosting.
The Vanilla Frosting
 | Blend these ingredients until light & fluffy. It will take several minutes on high speed with an electric mixer.
|
Spread over the cooled bars and chill in the refrigerator. ENJOY!
Store bars in the fridge.
Best served at room temp.
Don't forget to Pin it:
 |  |
Recently it was my honor and pleasure to be a featured guest of Caitlin Weeks, the Grass Fed Girl, on her amazing show, the "Grass Fed Podcast". Caitlin is a Certified Nutrition Consultant and author of the beautiful cookbook, Mediterranean Paleo Cooking.
Caitlin and I met when we discovered we both live in Nashville. It was so nice to find someone else who is so like-minded about holistic health and wellness (which is a little more rare than it ought to be in the South.) We became fast friends!
Caitlin & me
The topic of the episode is holistic skin care and aging of the skin; especially how nutrition plays a role.
I wrote my master's thesis on this very topic and it's my favorite subject!
Here's some of what we discuss:
- my skin story
- the most important nutrients for the skin
- how aging and health are related to the condition of your skin
- sunshine and sunscreen
- hydration
- the roles of collagen and elastin in your skin
- botox and plastic surgery
- the best foods for the skin
- my definition of true beauty
- how stress impacts your health and your skin
Listen to the episode:
Or, listen here on itunes. Plus, be sure to subscribe the the Grass Fed Podcast to enjoy future episodes!
Also, you can download it here.
Read further about the topics we discussed:
Links to the products mentioned:
Pin it:
|
|
It's an extremely rare occasion that I have a guest author here on Au Naturale Nutrition. However, when Carolyn Ledowsky, a Naturopath from way down under in Australia, contacted me, I jumped at the opportunity. You see, Carolyn is an expert in the MTHFR genetic mutation, which I have myself. She had read my articles "How to Have a Nourished Holistic Pregnancy" Part 1 and Part 2, and understood how passionate I am about health. Now, it's an honor to have her here to share much more knowledge on the very important topics of MTHFR, folate, conception, and pregnancy.
MTHFR isn't just a buzzword that's becoming more popular in the holistic health world. It's a real condition that real people are dealing with right now! In fact, many, many people have it, but don't know it. So, if you've never heard of MTHFR, it's time you did.
Science lesson:
An MTHFR mutation can cause the methylation processes in the body to be impaired. Put simply, the MTHFR enzyme has trouble converting 5,10-methylenetetrahydrofolate into the activated form, 5-MTHF or 5-methyltetrahydrofolate. Even more simply: folate (vitamin B9) has trouble becoming activated to do its job in the body.
What this means to health:
The MTHFR mutation affects someone from conception, through embryonic development, and throughout their entire life. It makes someone more susceptible to have problems with detoxification, immune system function, cellular repair, and with neurotransmitter production. Basically, it can lead to a host of really bad health issues. Luckily, much can be done proactively with diet and lifestyle practices to mitigate the issues.
It also is a big factor in trying to conceive - if either parent has the mutation. Below, Carolyn explains much more about the MTHFR mutation and why the nutrient folate is of utmost importance, especially pre-pregnancy and at the beginning of a pregnancy.
Read on and learn what you can do if you're hoping to conceive...
Hoping to Get Pregnant?
My Top 5 Reasons Why MTHFR and Folate are SO Important
By Carolyn Ledowsky, ND
If you are planning to get pregnant soon, or have perhaps already started trying, are you aware of the incredible importance of the MTHFR gene mutation and folate levels when it comes to fertility and a healthy pregnancy?
You know, so many couples around the world have multiple miscarriages, or had children born with Spina Bifida, cleft lip, cleft palate, ADD/ADHD and I believe a lot of these shouldn’t have happened.
Many of my patients come to see me for the first time and I’m astounded at the number of miscarriages some of them have before they’ve been checked for the MTHFR gene. Quite frankly this is the FIRST thing that anyone thinking of pregnancy should be checking for. Because if you know you have the gene, you can take steps to ensure that your folate levels are good before you try.
That’s the great thing about genetics. We can’t do anything about the genes we’ve been given by our parents, but we can change the way they act.
The MTHFR gene affects your active folate levels. And this active folate controls your DNA basically. So if your DNA isn’t great then you will have issues with getting pregnant.
If you are planning to get pregnant soon, or have perhaps already started trying, are you aware of the incredible importance of the MTHFR gene mutation and folate levels when it comes to fertility and a healthy pregnancy?
You know, so many couples around the world have multiple miscarriages, or had children born with Spina Bifida, cleft lip, cleft palate, ADD/ADHD and I believe a lot of these shouldn’t have happened.
Many of my patients come to see me for the first time and I’m astounded at the number of miscarriages some of them have before they’ve been checked for the MTHFR gene. Quite frankly this is the FIRST thing that anyone thinking of pregnancy should be checking for. Because if you know you have the gene, you can take steps to ensure that your folate levels are good before you try.
That’s the great thing about genetics. We can’t do anything about the genes we’ve been given by our parents, but we can change the way they act.
The MTHFR gene affects your active folate levels. And this active folate controls your DNA basically. So if your DNA isn’t great then you will have issues with getting pregnant.
Below are my top 5 reasons why MTHFR and healthy folate levels are just SO important in preconception care and pregnancy.
1. The MTHRF gene can negatively affect your folate levels:
MTHFR stands for methylene-tetrahydrofolate reductase.
It’s an enzyme in your body that converts the folate you eat (like in leafy greens and legumes) into the active form called 5-MTHF, or, 5-Methyltetrahydrofolate.
The MTHFR enzyme is the last step in the conversion of your active folate. This means, that if you have a mutation in your MTHFR gene, the ability for your body to create healthy levels of active folate will be affected or decreased. This will result in less active folate available for your body to use in several very important processes.
There are two main MTHFR gene variants:
MTHFR C677T
MTHFR A1298C
You have two copies of each gene. One you got from your mum and one from dad. If you have one copy that has a mutation, we call that heterozygous. If you have both copies with a mutation (so you got it from both mum and dad), we call that homozygous. Generally two copies of the mutation are going to affect you more than one.
1 mutated copy of the MTHFR gene would be a heterozygous mutation
2 mutated copies of the MTHFR gene would be a homozygous mutation
You can read more about this on our ‘What is MTHFR?’ page.
But why are active folate levels so important?...
2. You need good folate levels for healthy DNA production:
This is where the main link between MTHFR, folate and preconception arises, as active folate is directly involved in the synthesis of new DNA.
And while we have a constant demand for the production of new and healthy DNA, you can imagine that demand for this is great during pregnancy - when you are growing a new life! If your DNA is not replicating properly, the chances of survival of the baby are slim. Low folate can result in the loss of the baby, problems with the growth of the baby and issues in the child like ADD/ADHD/autism/allergies, etc.
3. The great news is the scientific community is researching this extensively and every day there is more and more research being released that supports the importance of the MTHFR gene in your ability to get pregnant and have a healthy pregnancy.
So far we know that the research links the MTHFR gene and low folate levels with the following:
- Recurrent Pregnancy Loss (RPL)
- Blot clots/ thrombophilia (resulting in RPL – especially combined with other clotting gene mutations e.g. Factor V Leiden)
- Preeclampsia
- Congential Heart Defects
- Cleft lip/ Palate
- Neural tube defects
- Childhood asthma
- Autism (new emerging link)
- Downs syndrome
4. You need healthy levels of active folate to create ‘methyl groups’:
Active folate plays a key role in the ‘methylation cycle’ – a biochemical pathway that creates molecules called ‘methyl groups’. These methyl groups act as instruction manuals for your DNA and cells, telling them the correct way to ‘behave’, so they do not do anything unwanted (e.g. cause disease or dysfunction within the body). We need healthy levels of these methyl groups to methylate/instruct your DNA, and without it cells are uncontrolled and can start to cause problems.
5. You need healthy levels of active folate to create red and white blood cells:
Red blood cells, white bloods cells and platelets are all vital for both the health of the mother during pregnancy, and also for the health of the child during pregnancy and after birth as they begin to rapidly grow and require lots of energy and nutrients to be carried around the body, and come into contact with bacteria and pathogens that require a capable and strong immune system.
Now that you know just how important MTHFR and healthy active folate levels are, here are my top 5 action steps to support them:
1. Get tested!
If you haven’t already, find a doctor or a health practitioner who will give you a referral to uncover both you and your partners MTHFR gene result. Like all things preconception, both partners MTHFR genes play a 50/50 role in the health and development of your new child – so men aren’t immune!
2. Forget the Folic Acid
Work with a MTHFR trained practitioner for at least 3 months before attempting to conceive, to ensure folate levels are at healthy levels.
If you have an MTHFR mutation, cease folic acid supplementation, and begin supplementing with active folate. This will bypass your MTHFR mutation, and ensure your levels of active folate increase.
If you uncover that you do not have a MTHFR mutation, active folate is still the far superior form of folate supplementation when compared to folic acid.
The reason is that folic acid is synthetic and man-made. It does not occur naturally in the body. It also puts pressure on the gene that pulls your folate into the cell and overloads it, potentially causing a decrease in your active folate.
3. Eat Green Leafy’s and Pulses
While you may be supplementing, it is incredibly important for you to support good folate levels via your diet as well. So consume a bounty of folate rich whole foods in your diet.
Our list of the Top 20 Folate Containing Foods can be found here, however some examples of folate rich foods are:
- Lentils (e.g. green, brown or red)
- Beans (e.g. kidney, pinto or black)
- Green Leafy Vegetables (e.g. spinach, kale and broccoli)
4. Manage your stress
In a world of full schedules and high demands, we are as stressed as we’ve ever been. However, there is almost nothing that chews through our methyl groups the way stress does!
While it can be impossible to eliminate stress, implementing some great stress management tools and practices in place is a fantastic step to support your MTHFR gene and body in the lead up to getting pregnant.
5. Have a clean and green lifestyle
Stress, plastics, certain medications, inflammatory and processed foods, synthetic make up and skin care, chemical-based cleaning products and environmental pollutants all place a stress on your MTHFR gene and folate levels. People with the MTHFR gene need to really support liver function as they tend to have a lower level of glutathione (our major antioxidant). So clean up your diet, lifestyle and home in preparation for conceiving, in order to support your MTHFR gene and work towards a healthy and thriving pregnancy!
If you’d like to learn more, I’d love to invite you to my FREE 10-day email course covering the top 10 steps to a healthy pregnancy with MTHFR.
- Carolyn Ledowsky, ND
Carolyn Ledowsky is a MTHFR expert and founder of MTHFR Support Australia, a clinic dedicated to supporting those with MTHFR and methylation related disturbances. She holds a Bachelor of Herbal Medicine, Bachelor of Naturopathy and Diploma of Nutrition, having also studied courses in genetics at Duke University and The University of Maryland.
She is a regular speaker at MTHFR events and provides both patient and practitioner training through her many webinars, presentations and on-line learning environments. You can join one of her weekly ‘MTHFR in Preconception’ webinars by clicking here.
Carolyn now see’s patients with MTHFR mutations and/or associated methylation disturbances, which then go on to affect fertility, thyroid, adrenals, hormones, detoxification, energy and neurotransmitters. Her expertise is in understanding these highly complex biochemical pathways, and how individual genetic presentations give rise to dysfunction her main focus.
Pin it:
|
Jenny Yelle, MHNE Holistic Wellness EducatorHello lovelies! Thanks for visiting Au Naturale Nutrition and sharing my passion for holistic living and whole foods. I love to help my readers take a natural approach to beauty and aging gracefully. Radiate beautiful health! (read more) |
Follow
|
Download both of my FREE e-Books!
Take my e-course!
No homework or tests, just great information about holistic beauty & wellness:
Get a discount by using the link here:
Quick Links: |
By accessing or using any page on AuNaturaleNutrition.com, you agree that you have read, understood, and will abide by the:
Terms of Service & Conditions | Full Disclaimer | Privacy Policy | Copyright & Recipe Policy | Affiliate Disclosure | Comments Policy The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions. Any/all of the links on AuNaturaleNutrition.com are affiliate links from which I receive a small commission from sales of certain items. As an Amazon Associate, I earn from qualifying purchases. Thank you! |
|
© 2013-2022. Au Naturale™ Nutrition. All Rights Reserved.
|
 |
