​Digestion is a pretty good indicator of over all health.  The gut lining functions to help keep this system working properly. It protects us from the environment and helps with nutrient transport and absorption form the food we eat.  
It can become compromised when we ingest foods that irritate us, when our microbiome is disrupted or we get an infection like the stomach flu or food poisoning.  This compromised gut barrier AKA Leaky Gut can lead to a myriad of health issues including digestive upset, body wide inflammation, brain fog, mood changes and skin issues.
Collagen is a functional food derived form animal skin and bones that contains key nutrients to help support the health of the gut lining. It is the fibrous protein found throughout your body, in organs, muscles, skin, hair, nails, teeth, bones, blood vessels, tendons, joints, cartilage and your digestive system.
Collagen contains high amounts of the amino acids glycine and glutamine that are very important for promoting good digestion and healing the gut lining.  It acts like glue that helps to seal up the leaks. 
You can obtain collagen form consuming bone broth you can also purchase collagen peptides that are in the form of a dehydrated powder that can be added to food and beverages. The great thing about it is that it is tasteless and dissolves easily so it is simple to incorporate into your daily routine. 
 
COLLAGEN TO SUPPORT GREAT SKIN
 
Collagen is also essential for healthy skin, hair and nails. As we age our collagen production declines which can lead to changes in these tissues such as wrinkles, loose and sagging skin, brittle nails and hair loss.
Because collagen is one of the main components of our skin hair and nails it can help to reduce the appearance of cellulite and stretch marks increase moisture retention, improve elasticity, and decrease fine lines.
 
THERE ARE MANY OTHER BENEFITS TO COLLAGEN 
 
Because collagen is part of many tissues found all over our bodies it can

• Helps improve joint pain and mobility.
• Aid in weight management.
• Support heart health.
• Support bone formation, growth and repair.
• Improve liver function and detoxification. 
• It’s also a great source of protein containing about 12 grams per serving. 
  
  

HOW TO INCLUDE IT IN YOUR DIET
 
You can drink bone broth daily or supplement with a collagen peptide powder available at many health food stores. 
 
I make a collagen matcha latte every morning and add it to soups and stews, smoothies or add it to baked goods. 
 
CASHEW COLLAGEN MATCHA LATTE
 

• 2 cups of water
• ½ cup raw cashews or cashew butter
• 1 madjool date
• 1 tsp. matcha
• 1 tbsp. collagen peptides
• Dash cinnamon
• 1 tbsp. coconut oil

 
Blend on high in a Nutri-bullet, Vitamix or similar appliance until smooth- heat on stovetop to desired temp or serve over ice.
 
If you don’t have a blender you can use cashew or another nut milk in place of the water and nuts, omit the date or use date sugar, maple syrup, honey or coconut sugar and just wisk the ingredients over heat or shake with ice. 

Coconut Yoghurt is made by adding probiotic cultures to coconut cream and letting it ferment to bring it to life.  By adding your probiotic supplement to coconut you are essentially waking it up so that you are consuming a living food.    
 
Probiotics are extremely beneficial to gut health and we now know that the health of our guts has far reaching effects on our moods, energy levels, hormones, immunity etc. 
 
Coconut yoghurt is a great dairy free way to get the benefits of fermented foods. 
Not only is this food delicious and good for your gut but it has some additional  health benefits because of the coconut. Coconut is high in fibre and medium chain triglycerides (good fats), vitamin B12, calcium and magnesium and protective antioxidants. 
 
There are many store bought options but most contain fillers, thickeners and some added sweetener and often we can’t be certain that the cultures are still alive. It is relatively east to make on your own and can be used in many delicious ways. 
 
How to make:
 
You will need either a vegan yoghurt starter or a probiotic capsule that contains some of the strains B. animalis, B. breve, B. longum, Lactobacillus acidophilus, L reuteri. One that specifies human strain probiotics is even better.  If you are allergic to dairy or vegan ensure you get a probiotic that is totally dairy free. 
 
 
Ingredients:
 
1-2 can of coconut milk (get one with the only ingredient being coconut)
2-4 probiotic capsules or leftover coconut yoghurt from a previous batch or coconut yoghurt starter cultures

• Heat up the coconut milk to just before boiling on the stovetop and then let cool until it is still warm to touch but not hot- 65-80 degrees celsius or warm room temp. You can also make it in a yoghurt maker or an Instant Pot.  If your house is very warm you can skip the heating part and just use room temp coconut milk. 
• Open the capsules and sprinkle into coconut milk and stir well, or add the starter culture or 1-2 tbsp of leftover coconut yoghurt from a previous batch. 
• Pour into sterilized jars and cover with cheesecloth. 
• Leave on the counter for 24-48 hours. The longer you allow it to ferment the stronger the yoghurt will be. You can taste test it to see. As it ferments it will become sourer tasting and a bit bubbly. 
• Once you are satisfied with the flavour you can cover and refrigerate. It should last for about 2 weeks in the fridge. 
•  It is best to start out with eating a few tablespoons at a time to allow your gut to adjust to the probiotics. 
   
  How to use:
  
• Add fruit and nuts for breakfast
• Add to smoothies
• Eat out of the jar
• Add fruit puree to make a desert
• Add cocoa and maple syrup for a desert mousse
• Use as a base for a creamy salad dressing
• Use in place of sour cream
• As a face mask- coconut and probiotics are both nourishing to the skin and anti-inflammatory.  

PART ONE
1. Probiotics (topical and internal)
 
Our internal ecosystem supports our health in a vast amount of ways. We can now add healthy skin to the list. New research is starting to reveal just how beneficial probiotics can be to the health of our skin. When taken internally via fermented foods and probiotic supplements the probiotic organisms can help to heal an inflamed and leaky gut lining resulting in less inflammation in our skin. This is showing potential as treatment for conditions such as acne, rosacea and eczema.
Another exciting area of research is topical probiotics. The skin surface is also home to many beneficial bacteria that protect it and help to reduce inflammation. This external ecosystem can be disrupted by many factors in our harsh environment. Using probiotics topically can help balance the skin flora, reduce inflammation, fight acne bacteria directly and even potentially stimulate collagen production. This is a really exciting new area of research and I imagine that it will be the next big trend in skin care.
 
 
2. Sardines
This underrated and under-eaten super food deserves more attention especially when it comes to clear and healthy skin.  Sardines are packed with vitamins  and minerals notably the B vitamins, vitamin D a high amount of calcium, phosphorus and selenium. They are also a very high source of that wonderful omega 3 fat that we hear so much about.  All of these nutrients are vital to skin health and reducing inflammation that makes them a perfect skin food.
Some people find the flavor difficult. I usually just add them to a spicy fish cake recipe or mix them in with tuna salad. You can find some recipe ideas here.
 
 
3. Turmeric
That’s right, curry. Turmeric contains curcumin which is both antinflammatory and an antioxidant.   It can be used both internally as a food or supplement and topically as a paste, added to moisturizer or a face mask .
 
 
Stay tuned for part two where I discuss 2 more skin healing substances and provide a healing face mask recipe.
 

Simple foods to incorporate into your daily routine that can have a dramatic impact on health and disease.

Probiotics have been getting a lot of attention these days and there is a good reason for this. Probiotics are beneficial bacteria that we ingest to support our microbiome.  The human microbiome is the diverse collection of microbes that live symbiotically within our bodies. We have known about these microbes for some time but they have become the focus of much recent research and many exciting and emerging theories about health and disease. It is now clear that the human microbiome plays a very significant role in many aspects of health and disease and probiotic consumption is the key to maintaining this inner eco-system.

I have talked about the microbiome and what disrupts it in a previous post (click for a link) but to recap; it is mostly compromised by our modern diet and lifestyle- stress, diets high in sugar and processed foods, antibiotic exposure and a lack of foods that replenish and feed the healthy microbes. 

There are many symptoms and disease states that are starting to be linked to a disrupted microbiome including anxiety, depression, constipation, IBS, Crohn's Disease, ulcerative colitis, autoimmune diseases, PCOS, allergies, eczema, acne, psoriasis, diabetes etc...

The research about these microbes may be new but cultures around the world have intuitively been nourishing the human microbiome through diet for a very long time.

Probiotic and prebiotic supplements are one way this can be done but the most effective way of supporting this important eco-system is through consistently incorporating probiotic and prebiotic foods into our daily diets.

These delicious healing foods are actually pretty simple and easy to come by…

Probiotic foods
Foods that contain the helpful microbes that we want to replenish on an ongoing basis.

Prebiotic foods
Foods that feed the health promoting microbes and keep the population thriving.

For optimum health we want to ensure that we incorporates both categories on a regular basis. By regular I mean daily or at the very least weekly.

PROBIOTIC FOODS

Sauerkraut
This is a dish made with fermented cabbage and salt.  It is common in Eastern Europe but is thought to have originated in China thousands of years ago.

Sauerkraut has the health benefits of both cabbage and fermented foods. Cabbage is high in vitamins B1, B6 B9 K and C and the minerals calcium, magnesium, manganese, potassium, phosphorus and iron.  It is a member of the cruciferous family of vegetables containing a high amount of indole-3-carbinole that have been shown to be supportive of healthy liver function, promote hormone balance and help in prevention of certain cancers.  The lactic acid producing bacteria that are present due to the fermentation process are key players in the microbiome helping to fight harmful parasites, yeasts and bacteria, healing the gut lining, helping to release certain vitamins and minerals from foods, promoting regularity, supporting a healthy immune function and decreasing inflammation.

The bacteria needed for fermenting sauerkraut is naturally present on the cabbage so all that is needed is salt and the proper conditions. It is easy to make yourself but if this isn’t possible its best to buy ones that contain only cabbage and salt. Commercial varieties that contain vinegar and other additives will not have the same health benefits.

Kimchi
This is a Korean dish made from fermented cabbage, carrots, onions and garlic, ginger and chilies, giving it a sour and spicy flavor. 

Like Sauerkraut, kimchi is primarily fermented by lactic acid producing species.  It includes vitamins such as vitamin A, vitamin B1, vitamin B2 and vitamin C. Kimchi is also rich in essential amino acids and minerals such as iron, calcium and selenium. Kimchi has an impressive assortment of powerful antioxidants. It has been shown to promote regular digestion, regulate cholesterol, reduce eczema, regulate weight and support healthy immunity.

Again it is fairly straightforward to make this at home but if you choose to purchase it there are several varieties available in most health food stores, Korean markets and some farmer’s markets.

Kefir
Kefir is a cultured-milk beverage, which originated in the northern slopes of the Caucasus Mountains, believed to date back at least 1,000 years. The inhabitants of this region consumed the beverage in large quantities and were renowned for their longevity.

Kefir is similar to yoghurt with a thinner consistency and a slightly effervescent quality.  It can be made from the milk of any ruminant including cows, goats and sheep.

The various types of beneficial microbiota contained in Kefir make it one of the most potent probiotic foods available.  Kefir contains high levels of thiamin, B12, calcium, folate and Vitamin K2. It is a good source of biotin, a B vitamin that helps the body assimilate other B vitamins.  It is a great source of calcium and magnesium, as well as phosphorus, which helps the body utilize carbohydrates, fats and proteins for cell growth, maintenance and energy.  The K2 in kefir is a nutrient that is lacking in many diets but is essential for proper calcium use in the body.

Kefir contains a potent blend of probiotics that have been shown to help regulate digestion, protect against gastrointestinal diseases, reduce infection and inflammation, reduce allergy help protect against cancer.

It is pretty easy to make on your own. You just have to acquire some started grains (no relation to any grain that’s just what the kefir culture is called) and milk. It is best to use organic, grass fed dairy if possible.  You can often find good varieties in the grocery or health food store.

Lacto-fermented Vegetables
Besides cabbage there are many other vegetables that can be fermented including carrots, turnips, cucumbers, ginger and garlic etc. with the lactic acid producing bacteria naturally present on the surface of many vegetables and fruits.

As with sauerkraut and kimchi the benefits of these will come from the nutrients contained in each vegetable or fruit combined with all of the health benefits of the lactic acid producing bacteria mentioned above.

Many lacto-fermented veggies can be purchased at the health food store, farmers market or specialty food stores. If you plan to try it yourself it is best to consult a good book to ensure you follow safe and sanitary methods.

Other fermented foods include yoghurt, kombucha, water kefir, coconut kefir, beet kvass and many others from around the world.

PREBIOTIC FOODS

With all this talk of probiotics we need to remember that once we introduce these into our bodies we need to nourish and keep them alive. That is where prebiotic foods come in.

The two most studied prebiotics are inulin and arabinogalactans.

Some common inulin containing foods:
Asparagus, garlic, onion, Jerusalem artichoke and jicama

Some common arabinogalactan containing foods:
Carrots, onions, radishes, tomatoes, turmeric, pears, kiwi and the bark of the larch tree

Like probiotics these can also be found in supplement form but incorporating them into the daily diet is a more effective, consistent, enjoyable and affordable way to do it.

With any prebiotic and probiotic food it is wise to start out slow.   Adding new microbes or feeding existing ones can cause a bit of gas and bloating as your body adjusts.   As always I recommend working with a health practitioner (naturopath, nutritionist, dietician, MD etc.) that you trust so that you can tailor any dietary changes to your specific health needs.  And if you plan to try making them at home it is important to research proper and sanitary techniques or to purchase them from a reputable and trusted resource as improper fermentation can cause sickness.  By smartly introducing these foods into your diet you can begin to enjoy the time-tested benefits that these foods have on balancing your body’s microbial eco-system and promoting optimal health.

 
Sources:

      Kellman, Raphael. The Microbiome Diet, Da Capo Lifelong Books, 2014.

·      Park KY1, Jeong JK, Lee YE, Daily JW 3rd. Health benefits of kimchi (Korean fermented            vegetables) as a probiotic food. J Med Food. 2014 Jan;17(1):6-20. doi: 10.1089/jmf.2013.3083.

·      https://chriskresser.com/kefir-the-not-quite-paleo-superfood/

·      http://www.naturalnews.com/045720_probiotics_digestive_health_sauerkraut.html

      http://www.healingthebody.ca/healing-benefits-of-sauer

Hot This Season, For A Good Reason...

You may have heard by now but bone broth (also known as soup stock) is stealing the show in terms of fashionable liquids this season.  Heck, a bone brothery (?!) recently opened its doors in NYC, serving up custom broth on the spot. As irritating as some food fads can be this one has some substance behind it. One of the mainstays of the Paleo movement, this traditional food has been gaining some recognition for its nutritive healing properties.

Making bone broth on the stove is such a simple and replenishing thing to do. Even before you taste it the aroma of a simmering stock will lift you up.

Plainly put, bones are rich in restorative goods. Your broth will be flush in the same way, rich in many essential nutrients especially minerals and amino acids.  Bone broths are a good source of amino acids – particularly arginine, glycine and proline.  Glycine supports the body’s detoxification process and is used in the making of hemoglobin (which helps to oxygenate the body), bile salts and other naturally-occurring chemicals within the body.  Glycine also supports digestion and the secretion of gastric acids (imperitive for proper digestion).  Proline, when paired with vitamin C, supports good skin health.  Bone broths are also rich in gelatin, which improves collagen status, thus supporting skin health.  Gelatin also supports digestive health and is very healing to the gut.  And, lastly, if you’ve ever wondering why chicken soup is prescribed for colds, there’s a reason for that too.  Chicken stock inhibits neutrophil migration; that is, it helps decrease the side effects (symptoms) of colds, flus and upper respiratory infections.

The best part is, it’s easy to make and easy for your body to digest. It is both energizing and calming. It’s the original comfort food. The first comfort food.

You can use any bones for your bone broth: poultry, fish, shellfish, beef or lamb (cooked bones from a previous meal too, with or without the meat). Use the whole carcass or just parts. For broth, the choice parts are usually the ones that give us trouble or we waste: feet, ribs, necks, and knuckles.

HOW  TO:

·      Start with cold water.  Just enough to cover the bones (or 2 cups water per 1 pound bones).

·      Add a splash of vinegar, any kind, 1-2 tablespoons, or substitute lemon juice for vinegar.

·      Vegetables are optional: you can use skins, ends and tops or the entire veggie. Traditional choices are: celery,          carrots, onions, garlic, and parsley, but any will do.

Combine bones, water and vinegar in a pot, bring to a boil, and reduce heat. Continually remove any scum on the surface. Broths can take a long time to simmer down (6-48 hours for chicken, 12-72 for beef and the longer the better,) 24 hours is best. To reduce cooking time you may smash or cut bones into smaller pieces. If desired, add vegetables in the last 30 minutes of cooking.

Strain through a colander and discard bones. If fresh meat was used with bones you may reserve the meat for soups or salads.

If you wish to remove the fat for use in gravy, use a gravy separator while the broth is warm, or skim the fat off the top once it has been refrigerated. Cold broth will gel when sufficient gelatin is present (the more bones boiled down the more gelatin).

Broth may be frozen for months or kept in the refrigerator for about 5 days.

USES (some)

SOUPS: Sauté vegetables or meat in the bottom of a stockpot, then add broth and simmer until ingredients are cooked through, season with salt and pepper or other spices. 

BROTH INSTEAD OF WATER: Use broth to steam or boil your vegetables to cook rice.

GRAVY: Put fat (removed from the top of a refrigerated broth) or butter in a skillet. Add thickener (arrowroot or tapioca starch)1 tablespoon at a time, stirring constantly until browned. Whisk in broth and cook till thickened. Add salt and pepper to taste.

TEA: You can just add salt and sip broth like tea. This hits all the right spots in the winter, on the rainy days or, of course, when you’re feeling sick. Broth is simultaneously energizing and calming, it can replace your morning coffee, afternoon tea or evening nightcap. Or keep it handy, put it in your thermos and sip on it all day.

TRADITIONALLY: Serve seasoned broth as a first course, to warm the taste buds and enhance the digestion of the meal to come.

Thanks for reading! To book a complimentary 15 minute Naturopathic Health Strategy Session with Dr. Sarah Bennett ND click here to call or book online.
 

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References:

 
Traditional Bone Broth in Modern Health and Disease by Dr. Allison Siebecker, in the Townsend Letter for Doctors and Patients Feb/March 2005 #259/260 p74.

For the full article see:
http://www.townsendletter.com/FebMarch2005/broth0205.htm

For additional information on broth, search “broth” at www.westonaprice.org or see:  Why Broth is Beautiful by Kayla Daniel, http://www.westonaprice.org/food-features/513-why-broth-is-beautiful.html.

http://articles.mercola.com/sites/articles/archive/2014/11/23/nourishing-bone-broth.aspx

Diet, lifestyle and key nutrients to prevent illness
We are still in the midst of cold and flu season and there are plenty of simple and effective dietary and nutritional strategies we can employ to stay healthy.

In the previous post I talked about the importance of sleep and stress in optimizing immunity. While these are top priority, diet and nutrition are also integral to immune function.

Sooooo…

DIET

The first thing we can do is eliminate any dietary components that might impede optimal immune function and add stress to our systems.

Avoid refined and processed foods:

Packaged and processed foods are stripped of many of their nutrients or have nutrients added to them in bizarre ratios and forms that are not usually present in nature. Not only are many of these foods void of nutrients but some can actually be an added stress leading to increased inflammation.


AVOID: processed and unprepared grains, sugary foods, and industrial seed oils.

SOLUTION: Stick to foods that are close to or how they exist in nature.

·      Fruits and vegetables

·      Unprocessed naturally sourced and raised animal products

·      Properly prepared grains and legumes (soaked, sprouted, fermented)- this makes the nutrients in these foods           more absorbable and available

·      Soups and stews – Warming, nutrient dense with added liquid to help keep you hydrated (especially with           health promoting bone broth or stock)

·      Bone broth or stock – Bone broth is warming and a great source of easily absorbed minerals. Check out this           article for more info and instructions: http://www.westonaprice.org/food-features/broth-is-beautiful

·      Vegetable broth – If you are not a meat eater than vegetable broth is also an option, while not as nutrient           dense as traditional bone broth, it can still be a warming and comforting source of some minerals and vitamins       just use a variety of vegetables. You can leave in some of the vegetables for texture and added nutrition and an       easily digestible snack or soup base. http://www.choosingraw.com/nourishing-vegetable-broth/

·      Whether using bone or vegetable broth adding antimicrobial herbs like sage and rosemary, thyme, garlic and        ginger help to soothe digestion and can decrease nausea adding some cayenne pepper can help break up                mucous and promote circulation.

·      Increase Fermented foods – fermented foods contain Probiotics which help promote good gut flora that helps           protect us from pathogenic bacteria and viruses.

• Lacto-fermented vegetables such as sauerkraut, carrots, beets, kimchi, pickles
• Kombucha – a fermented tea beverage rich in probiotics
• Yoghurt and kefir – dairy ferments containing probiotics

     
 ·     Fish and fish oils which all contain the anti-inflammatory essential fatty acids EPA and DHA.

• Cod liver oil is a traditional “super food” that is high in the fat soluble vitamins D and A.  I prefer fermented cod liver oil or non heat processed as they are in their natural form made without heat so the vitamin content is preserved.
• 3-4 servings of fish per week can help you meet your omega-3 fatty acid needs or you can talk to your health care practitioner about proper supplementation
  
  

See the below link for sustainable sources of seafood approved by the marine stewardship council.
o   http://www.msc.org/cook-eat-enjoy/fish-to-eat

If you are concerned about the safety of fish consumption here is a link to a great article about the safety of           consuming fish vs. not consuming by Chris Kresser.

o   http://chriskresser.com/is-eating-fish-safe-a-lot-safer-than-not-eating-fish


Other Nutrients that support immunity

Both vitamin C and Zinc play both protective and supportive roles in immunity making them vital components of cold and flu prevention and treatment.

Foods highest in vitamin C

• Cantaloupe, citrus fruits and juices, such as orange and grapefruit, kiwi fruit, mango, papaya, pineapple, strawberries, raspberries, blueberries, cranberries, watermelon
• Broccoli, Brussels sprouts, cauliflower, green and red peppers, spinach, cabbage, turnip greens, and other leafy greens, sweet and white potatoes, tomatoes and tomato juice, winter squash

Foods highest in zinc

Oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish.            Other good, though less easily absorbed, sources of zinc include legumes (especially lima beans, black-eyed peas, pinto beans, soybeans, peanuts), whole grains, miso, tofu, brewer's yeast, cooked greens, mushrooms, green beans, tahini, and pumpkin, and sunflower seeds.

ACTIVITY

Moderate exercise (30-40 minutes of moderate intensity 3-7 times per week) has been shown to decrease the decline in immunity associated with aging and to reduce the incidence of upper respiratory tract illness (cold and flu). There is an exercise-induced surge in protective immune cells that last up to three hours afterwards. This is a transient surge but it has been shown to improve our defenses against illness.

Moderation is key here as intense exercise or training can be a strain on the system acting as a stress that can suppress immunity.

Thanks for reading! To book a complimentary 15 minute Naturopathic Health Strategy Session with Dr. Sarah Bennett ND click here to call or book online.

SIGN-UP BELOW TO HAVE NEW POSTS DELIVERED DIRECTLY TO YOUR INBOX!

References:

Nieman, David C, Moderate Exercise Improves Immunity and Reduces Illness Rates, American Journal of Lifestyle Medicine,  July/Aug 2011 vol 5 no 4, 338-345

Pizzorono, Joseph E and Katzinger, Joseph, Clinical Pathophysiology A Functional Perspective, Mind Publishing Inc., Coquitlam, BC 2012

Wintergerst ES, Maggini S, Hornig DH. Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Ann Nutr Metab. 2006;50(2):85-94. Epub 2005 Dec 21

http://www.umm.edu/altmed/articles/zinc-000344.htm#ixzz2Jg3putcY

http://www.umm.edu/ency/article/002404fod.htm#ixzz2Jg1j8Btg

http://www.naturalnews.com/007434_vitamin_C_immune_system.html