Tag Archives: Immune booster

6 Benefits of Bone Broth

bone broth
5-Minute Immune Boosting Soup
  1. Fight autoimmune diseases
  • Bone broth contains glycine and proline, as well as collagen, which help to repair leaky gut by sealing the openings in the gut lining 
    • Leaky gut and systemic inflammation may be associated with autoimmune diseases.
      • Related: According to Dr. Marcelo Campos from Harvard Medical School, “an unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond”. 
    • Common autoimmune diseases include: Hashimoto’s thyroiditis (associated with hypothyroidism), Graves’ disease (associated with hyperthyroidism), rheumatoid arthritis, lupus, Inflammatory bowel disease, multiple sclerosis, type 1 diabetes, alopecia areata (patchy hair loss), and psoriasis. 

2.  Reduce inflammation and joint pain

  • Bone broth contains glycine and proline, which have anti-inflammatory properties.
  • Bone broth is rich in glucosamine and chondroitin:
    • reduce inflammation, arthritis, joint pain, lower back pain 

3.  Boost liver detoxification 

  • Bone broth contains Glycine, one of the amino acids to make Glutathione (GSH).
  • Glutathione (GSH) helps with detoxification, rid the body of heavy metals such as mercury and lead, cleanse your liver and rejuvenate liver cells. 
  • GSH is a powerful antioxidant  
    • Antioxidants:  helps protect your cells against oxidative damage caused by free radicals
    • Free radicals: linked to aging and diseases 
    • Oxidation is a normal process, happens when we make energy
    • Oxidative stress happens when there’s an imbalance between free radical and antioxidant activity.
      • Oxidative damage increases when we become injured or have an infection (such as flu, gingivitis) 
      • Oxidative damage = Increase inflammation (may caused by leaky gut and food allergies)

4. Nutrient-packed superfood 

  • Bone broth provides nutrient-dense, easy to digest trace minerals, such as calcium, magnesium, phosphorus, and silicon. 

5. Tighten skin (skin laxity)

  • Bone broth contains easy to digest collagen
  • Tighten skin by decreasing cellulite 
  • Collagen may help to prevent aging and reduce wrinkles

6. Improve sleep quality, mood, restore focus & clarity 

  • Bone broth contains glycine: Reduce insomnia and improve mood  
  • Related: Dr. Michael Breus discusses the sleep benefits

You can make bone broth at home with grass-fed bones or organic free-range chicken bones. It takes ~8-24 hours to cook beef bone broth and up to 48 hours for chicken bone broth on the stove or about 2 hours in an Instant Pot for the minerals and nutrients to be drawn out of the bones and into the bone broth. If you don’t want to spend that time or effort, you can also purchase store-bought bone broth or protein powder made with bone broth.

Check out this video for my 5-Minute Immune Boosting Soup 

Related: Check out my VLOG recipe for my Purple Beauty Smoothie– Superfoods for Glowing Skin 

👩🏻‍⚕️ RD’s Choice 

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11 Food combos to supercharge your nutrient absorption

Food pairings, food combos, nutrient absorption, food synergy

What is Food synergy?

Just like wine & cheese pairings, you and your BFF, Jay-Z & Beyonce, Neil Patrick Harris & David Burtka, travel & fitness, certain foods are better eaten together than apart. These food combos achieve a synergistic effect to boost our nutrient absorption. Try this at your next meal and achieve better wellness.

More Food Combos:

Enhance omega-3 fatty acids (Support heart health):

  • Dark Chocolate + Seaweed
  • Chestnut + Sardines
  • Black Elderberry + Spirulina 
  • Flaxseed meal + Chia Seeds 

Enhance probiotic absorption (Support gut health, immune system, mental health, and beyond) :

  • Garlic, Scallion + Miso Soup
  • Asparagus + Tempeh 
  • Onion + Natto 
  • Dandelion root + Apple Cider Vinegar 

Enhance sulforaphanes absorption (Cancer Fighting antioxidants):

  • Mushrooms + Bok Choy
  • Brazil Nuts + Kale 
  • Eggs + Watercress

Enhance lycopene absorption:

  • Olive oil + Red bell pepper 

Enhance catechins absorption:

  • Orange + Dark Chocolate
  • Rice Milk + Blackberries

Enhance calcium  absorption 

  • Tuna + Cheese 
  • Watermelon + Kefir 
  • Grapefruit + Greek Yogurt 
  • Fortified Almond Milk 

Enhance fat soluble vitamins (A,D,E,K)

  • Coconut Oil + Sweet Potato
  • Avocado + Spinach
  • Hummus + Brussels Sprouts 

Enhance iron absorption:

  • Orange + Spirulina 
  • Bell pepper + Grass-fed Beef
  • Strawberries + Dark Chocolate 

👩🏻‍⚕️ RD’s Choice (Click Images to purchase): 

 

RELATED: 6 Winter Superfoods to Eat Post-Workout

The difference of OTC/Store Grade Supplements VS. Pharmaceutical Grade Supplements

 

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Stay home, Stay healthy! 4-Ingredient Healthy Cookie Dough Bites (No Bake!)

4-ingredient cookie

Within the past month, many of us have been sheltering in place or staying at home amid COVID-19 concerns. Many may be moving less, snacking on unhealthy food more, staring at our computer screens all day,  being more stationary, staying up too late or lacking quality sleep- which can all compromise our immune system to fight infection and illnesses. 

During this crisis, it is especially important to nourish our body with wholesome, immune-boosting foods and beverages.  These 4-ingredient healthy cookie dough bites are so simple to make. The combo of protein and healthy carb can help you stay energized. If you have a little helper or two at home, turn off the TV and make it a family activity to make some smart cookies together ! 

Check out the video recipe: Part 1 , Part 2

Nutritional benefits of cookie bite ingredients
4-ingredient peanut butter cookie
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3 Superfoods to supercharge your immune system, brain power, vision health, and glowing skin

3 superfoods
Supercharged by Everybitematters
  • 💪🏻 Eggs are rich in zinc, which is linked to the production of WBC and can help support our immune system
  • 💪🏻 Avos and Egg yolks are a source of monounsaturated fatty acids (MUFA) that contain Oleic Acid (a MU Omega-9 FA) which may reduce inflammation, protect against cancer, boost memory & protect against cognitive decline (which may prevent Alzheimer’s disease). 
  • 💪🏻 Dark leafy greens such as spinach, kale, watercress, arugula, and mustard greens promote gut health to aid healthy absorption of immune boosting nutrients. 
  • 💪🏻 Avos, Eggs, and Dark leafy greens contain carotenoids, an antioxidant that may protect against cancer . 
  • 💪🏻 Avos, Eggs, and COOKED dark leafy greens contain lutein + zeaxanthin ( a type of carotenoids). These antioxidants protect eye health by filtering out much of the harmful blue light rays, especially the UV rays, which also help to maintain healthy, glowing, youthful skin.  ( ✅ Connect via my SkinBetter to purchase my favorite face serum that offers daily antioxidant protection for your skin and improvement of the appearance of uneven tone and redness. Stay tune for product reviews)
  • 💪🏻 Avos and RAW spinach contain Glutathione, an antioxidant that can protect against oxidative damage and support your immune system. Glutathione is also naturally produced by your body but the level may be depleted with aging, poor diet, and chronic disease/stress. Since dietary glutathione is not well absorbed, you may benefit from taking a supplement.  (✅ Contact me to learn more about how S-Acetyl Glutathione provides intracellular antioxidant support for immune function and which top rated brand I trust the most. )

 

Keto AvoEgg: Video Recipe on My IG Story
Skin Better Science
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