There are many oils such as Olive oil that have great Omega 3 and 6 and great for the body, but unless they are cold pressed then we are not getting all the antioxidants and nutrients that our body needs.

What is Cold Pressed?
Cold pressed oils are produced at very low temperatures which help them retain their nutritional values.

Top 7 cold pressed oils to boost your immune system help you stay healthy are:

Olive Oil
Coconut Oil
Flaxseed Oil
Evening Primrose Oil
Walnut Oil
Black Currant Oil
Borage Oil

How do I get them in?

Try cooking with different oils or add them to your salad, morning yogurt or smoothies!!

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Benefits of Bone Broth

1.  Joint Health

Bones actually give the body 50% of its protein.  The collagen from the bones, tendons and ligaments are broken down in the cooking process and turn into a gelatin which is actually a protein.  Gelatin contains several amino acids that help rebuild our connective tissue, especially our tendons and ligaments.  This is why people that have arthritis start feeling less pain once they boost their intake of bone broth because as we maintain the connective tissue in our body we reduce the risk of aching joints.

Glycosaminoglycans (GAGs) best known as glucosamine is a family carbohydrate found in bone broth, which thousands of people take every day as a joint health supplement.  A recent study showed that chicken collagen dramatically improved the symptoms with rheumatoid arthritis.

The minerals such as calcium, magnesium, phosphorus and potassium are crucial to help strengthen out bones and reduce osteoporosis.

2.  Gut Health

Glycine, an amino acid in bone broth helps to reduce symptoms of acid reflux.  Contrary to what you might think, acid reflux is actually caused by a lack of stomach acid which makes digesting food difficult.  Glutamine, another amino acid found in bone broth, is a natural remedy for “leaky gut syndrome”, which basically means the lining of your intestines are not working properly and can set off a number of autoimmune issues.

3.  Immune Health

The marrow in bone broth is extremely rich in nutrients.  It helps immune function, especially for colds and flu. Bone broth also contains a variety of valuable nutrients in a form your body can easily absorb.

How to Make Bone Broth

The best bones to choose for making bone broth are the ones with the most marrow.  Depending on the bones, I recommend simmering the broth for 8-48 hours. I usually like to rinse my bones with vinegar to minimize the strong bony taste.

Ingredients:

   •      2 pounds of bones

   •      1 gallon water

   •      1 small piece of peeled ginger

   •      1 onion

   •      2 large carrots (if from an organic source, you can rough chop and don’t need to peel)

   •      2 celery stalks, rough chopped

   •      salt,pepper, and spices to taste

 Directions:

  •   Place bones in a large stockpot and cover with water.

   •      Roughly chop the vegetables and add to the stockpot. Bring to a rolling boil and then lower to a simmer.

   •      For beef broth, simmer for 48 hours, for chicken broth, simmer for 24 hours, for fish broth, simmer for 8 hours.

   •      Allow to cool slightly and strain. Store in an airtight Mason jar or freeze until ready to use.

3 Ways to eat Bone Broth

You can drink a mug of it daily as you would your morning coffee to get all the health benefits it has to offer, or use it as a base of a soup for added nutrients and flavor

In a smoothie

There are many companies that sell polvarized bone broth which can be used in a smoothie. This is how I boost my kid’s immune system.

Recipe:

2 Tbsp. of Great Lakes Collagen

1/2 cup of Strawberries

1/2 Banana

2 cups of Milk ( can also use almond milk or other non dairy options)

Direction:

Blend all ingredients and enjoy.

Bulletproof Bars and Snack Bites

There are now many companies that are using bone broth as a key ingredient in their snacks and bars.  It is a great way to get nutrients while snacking

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As we head into trick or treat season, otherwise known as Halloween, kids are exposed to an excess amount of artificial food coloring and sugars contained in traditional Halloween treats.  But it’s also a time when kids should be encouraged to show their creativity and have fun with friends.  The key is to create fun and healthy snacks using fruits and vegetables that they will enjoy.

Try these delightful, easy to make recipes for a fun and healthy twist to Halloween snacking!

Directions

Cucumber and Hummus

Last but not least…

Smoothies are always a great way to add more vegetables into children’s diets.  The biggest problem is that kids are picky with texture and taste so making sure to combine the right combination of fruit and vegetables is key.  Using natural sweeteners such as honey or fresh juice is also a great way to optimize the taste.

I usually like to add a touch of protein to my kid’s smoothie.  I usually add 1 Tbsp. of Bone Broth to the recipe for an extra boost to the immune system.

Veggie & Fruit Smoothie

Ingredients:

1 cup peeled, chopped carrots

1 orange, peeled and chopped

1/2 cup of strawberries

1/2 frozen banana, chopped

1 cup of ice

1 Tbsp. of bone broth or 1 Tbsp. of Polarized bone broth (Great Lakes Collagen)

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However, you can prevent this by choosing quick healthy meals loaded with vitamins and protein to start their day.

Here are six great morning breakfast ideas…

 1.  Avocado toast with eggs

Spread avocado on toast and for protein furnish it with an egg. Avocados are rich in Omega’s and loaded with nutrients.

 2.  Fruit smoothie

I always add a little spinach or kale to my kids’ smoothies with strawberries and banana.  Smoothies are a great way to get in additional fruit and vegetables to boost their energy and their immune system.

The best thing about smoothies is that you can get very creative with them.  I have even gotten away with adding pulverized bone broth powder such as Great Lakes collagen to my kids’ smoothies.

3.  Oatmeal

A quick and simple way of preparing oatmeal is by using a slow cooker and preparing overnight.  The idea is to prepare breakfast while the family is sleeping. You can add some honey (for probiotics) and cinnamon.  It’s also a great way to get in fiber and minerals for breakfast.

4.  Yogurt parfait

Try choosing yogurts that are high in live bacteria and low in sugar.  In general try picking items that have 7 grams or lower in sugar.  Adding berries and granola is a great way to give your kids extra antioxidants and fiber.  Probiotic yogurts are a great to boost gut health.

5.  Apple with almond butter or sunflower seed butter

Simply use the apple slices instead of bread and dip in almond butter and granola mixture.  If you are in a hurry you can always spread the almond butter on the apple slices.  This is a great way to get in healthy fats that are important for memory, brain development and alertness as well as loading the body with healthy protein.

6.  Protein balls

Protein balls are a great way to get in fiber and protein.  There are many great recipes out there.

I make mine with banana flour.  I use 3 Tbsp. of my children’s favorite nut butter, 3 Tbsp. of cold pressed coconut oil, 3 tbsp. of honey, 3 tbsp. of banana flour.  Mix all ingredients make into little balls and freeze them for 10 minutes.  You can always add chocolate chips or granola to them.

Breakfast can be simple, nutritious and quick.  It’s important to prepare in advance, ideally the night before.

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Traditional picnic foods like fried chicken and potato salad can wreak havoc on your diet.  You can still enjoy having a nice picnic without jeopardizing your waistline.

The most important thing to remember is to make it easy and keep stress level low.  Try using ingredients that are easy on the go.

Prepare in advance & make sure to have all the prep work done before you go.  This way you can be relaxed and have more time to enjoy with your family and friends.

7 Simple & Healthy Foods for Picnics:

1. Dips
   • Guacamole, Black bean hummus, Yogurt w/ mint and cashew nut dip are great to use with veggie sticks or tortilla chips

2. Salads
   • Ready prepared salads are easiest. Pre- wash the lettuce and have all the individual items in separate bags ready
   • Tabbouleh Salad or Quinoa salad are great for hot summer days

3. Cheese cubes
   • Great snack to have with grapes or strawberries

4. Trail mix
   • Mixed nuts combined with seeds are a great mix for munching

5. Fruits
   • Berries and melon family are not only enjoyable, but hydrating

6. Water

Infuse your water with cucumber, lemon, mint, strawberries, or ginger for a refreshing taste

7. Entree on the go

Sushi, wraps (smoked salmon wrap) or veggie burgers, tuna salad w/ lettuce wrap.  Just make sure to put everything in a cooler.

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Recent studies have shown that replacing saturated fat with polyunsaturated or monounsaturated fat has shown to decrease the levels of LDL (bad) cholesterol as well as lowering the triglyceride levels (fats in the blood).

Oils are categorized based on the type of fatty acids they contain.  For example, olive and canola oil are mostly monounsaturated, while corn and soybean oil are mainly polyunsaturated fat.  Coconut and avocado oil are mainly saturated fat but because they are derived from plants, they actually help to raise HDL (good cholesterol) and are beneficial to heart health.

Best oils for Cooking

The best oils for cooking are ones that can withstand high cooking temperatures, making them suitable for sautéing, grilling, roasting or using them as salad dressing.

• Grapeseed oil- refrigerate after opening to prevent it from becoming rancid
• Avocado oil
• Extra Virgin Olive oil
• Coconut oil
• Canola Oil
• Sesame- refrigerate after opening to prevent it from becoming rancid
• Sunflower seed oil

Worst oils to use for cooking

Oils that are labeled as “partially hydrogenated”.  Most partially hydrogenated oils are made from vegetable oils like soybean or cottonseed.  Partially hydrogenated oils are trans fats that have been shown to increase your risk for heart disease.

In 2018, the FDA ruled that manufacturers must remove all forms of trans fats from their products.

• Palm oil- has been linked to elevating cholesterol levels and increasing the risk of heart disease.

When using oils, it’s best to use in moderation.  It’s always best to use oils in there raw forms for vegetables or as salad dressing.  They are rich in fat soluble vitamins such as Vitamin A & E and great source of Omega 6.

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Gut Health

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Benefits include:

• High in dietary fiber
• Adequate levels of protein for growth and repair
• High in antioxidants which neutralize free radicals that cause aging and chronic disease including cancer
• High in vitamins, minerals and phytonutrients
• Low in saturated fat
• Helps Lower blood pressure, due to high levels of potassium in plant-based foods
• Helps Lower cholesterol, plant foods contain
• Help with Diabetes & improve your metabolism and balancing your cortisol levels helping the body deal with stress.
• Fat burner- Weight loss benefits
• Improved sleep
• Help with inflammation
• Protect the heart and body.

When people are transitioning to a Plant-based diet they often get concerned with protein sources and enough protein intake.

Interesting fact.  Protein makes up about 20%of our body composition

Protein helps our bodies with tissue repair, movement and growth.

Plant-based foods Rich in Protein:

• Amaranth -6 grams per 1 cup cooked
• Lentils-18 grams per 1 cup cooked
• Hemp seeds-10 grams per 3TBS.
• Chia seeds-4 grams per 2 TBS.
• Nutritional yeast-12 grams per 3 TBS.
• Tempeh- 20 grams per 1 cup
• Quinoa- 9 grams per ½ cup cooked
• Spirulina -8 grams per 2 TBS.
• Buckwheat-6 grams per 1 cup cooked
• Green peas- 8 grams per cup
• Artichoke-4 grams per ½ cup
• Pumpkin seeds-8 grams per ¼ cup
• Spinach-5 grams per cup
• Black eyed peas-8 grams per ½ cup cooked
• Broccoli-4 grams per 1 cup
• Tahini-8 grams per 2 TBS.
• Chickpeas-8 grams per ½ cup
• Asperagus-4 grams per cup
• Peanut butter-8 grams per 2 TBS.
• Almonds-7 grams per cup
• Green beans-4 grams per cup
• Edamame -8.5 grams per ½ cup

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