gut health - Inner Health & Wellness | Walnut Creek, CA.

All About Bone Broth

Inner Health — Thu, 09 Oct 2025 18:23:46 +0000

In the last few years bone broth has become very popular. There are also many different products that have come out using bone broth. The preparation of bone broth is what makes it a superfood. Bone broth’s real benefits come from simmering the bones for up to 72 hours which allows the marrow to be cooked down and the minerals to be released.

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

The post All About Bone Broth first appeared on Inner Health & Wellness | Walnut Creek, CA..

Gut Health

Inner Health — Thu, 09 Oct 2025 18:22:52 +0000

Gut Health

Nutritionist in Walnut Creek, California, I strongly emphasize the importance of keeping our gut healthy Maintaining good gut health is essential for overall well-being. The gastrointestinal tract, commonly referred to as the gut, contains a complex ecosystem of microorganisms that play a vital role in our digestive and immune system. The gut is responsible for digesting the food we eat and absorbing nutrients from it, and it also acts as a barrier against harmful substances that enter our body. Maintaining a healthy gut can help prevent a variety of digestive and overall health issues.

One of the most common ways to maintain gut health is by ensuring a balanced and diverse diet. A diet rich in fiber, fruits, vegetables, whole grains, and lean proteins can help promote the growth of good gut bacteria. On the other hand, a diet high in processed foods, sugar, saturated fats, and alcohol can disrupt the natural balance of gut bacteria and lead to a variety of digestive and health issues.

Another effective way of maintaining gut health is through probiotics and prebiotics. Probiotics are live microorganisms that can aid in the growth of good gut bacteria, and they can be found in foods such as yogurt, kefir, sauerkraut, and kimchi. Prebiotics are non-digestible carbohydrates that act as food for good gut bacteria, and they can be found in foods such as bananas, onions, garlic, and asparagus.

Furthermore, maintaining a healthy lifestyle can also help promote good gut health. Regular exercise, stress management, and adequate sleep can all aid in maintaining a healthy gut. Exercise has been shown to reduce inflammation in the gut and promote the growth of good gut bacteria. Stress and lack of sleep, on the other hand, can disrupt the natural balance of gut bacteria and promote the growth of harmful bacteria.

It is important to note that there are several factors that can negatively impact gut health, including the use of antibiotics, chronic stress, certain medications, and medical conditions. If you are experiencing persistent digestive symptoms or have a medical condition that affects gut health, seeking help from a healthcare professional may be necessary.

In conclusion, maintaining good gut health is essential for overall well-being. As a nutritionist in Walnut Creek, California, I emphasize the importance of a balanced and diverse diet, including probiotics and prebiotics, regular exercise, stress management, and adequate sleep. By incorporating these practices into our daily lives, we can promote good gut health and reduce the risk of digestive and overall health issues.

The post Gut Health first appeared on Inner Health & Wellness | Walnut Creek, CA..

Top 5 Tips to support the gut health Choosing Healthy Snacks

Inner Health — Thu, 09 Oct 2025 18:22:52 +0000

Snacks can be healthy or unhealthy for the gut, depending on what you want to eat between meals. Healthy snacks provide essential nutrients that growing children need while when children snack on junk food that is high in calories and low in nutrition, they’ll quickly feel hungry, leading to overeating and even weight gain. Opting for healthier snack options can prevent children from overeating and developing bad eating habits. That’s why avoid eating unhealthy or junk food and eat healthy snacks for better health. If you are a parent or guardian, you should ensure that your children eat nutritious meals throughout the day. However, knowing what to serve as healthy snacks can be challenging.

As a Registered Nutritionist and dietician in Walnut Creek California USA and CEO of Inner Health Wellness, I offer the best Healthy snack options that provide essential nutrients that growing children and young people need. Preparing healthy snacks for kids & young people doesn’t necessarily have to be complicated or time-consuming. You can get simple recipes that your children enjoy with minimal effort.

In this article, I will cover some key tips and options for healthy snacks that are both tasty and easy to prepare.

Top 5 Tips to support the gut health Choosing Healthy Snacks :

One of the most important things to keep in mind when choosing snacks for kids and young people is to focus on nutrient-dense foods. This means choosing snacks with a high nutrient-to-calorie ratio, such as fruits and vegetables, whole grains, and lean protein sources. Avoiding excessive amounts of added sugars, salt, and unhealthy fats is essential, which can contribute to chronic health problems over time. Some other tips to keep in mind when selecting healthy snacks include choosing options that are:

– Convenient and easy to prepare, such as pre-cut fruit or sliced vegetables with hummus or yogurt dip.

– Varied in texture and flavor to keep kids interested and engaged.

– Served in appropriate portion sizes to ensure that kids are getting the right amount of nutrients without overeating.

Options to support the gut remain Healthy with Snacks:

Some nutritious and tasty snack options that kids and young people may enjoy include:

Fresh Fruit: Fresh fruit is a great snack alternative because It is loaded with fiber, vitamins, and other essential nutrients. Easy-to-eat fruits that can be packed for on-the-go snacking include apples, bananas, oranges, and grapes. You can also make fruit salads or use them to top oatmeal, yogurt, or cereal for a more satisfying snack.
Dip and vegetables: Vegetables like carrots and cucumbers are full of vital elements that support wellness. They can be tasteless, but dipping them in a nutritious sauce like guacamole, Greek yogurt, or hummus will help them taste better. In addition to being delicious, this combination contains good fats, proteins, and fiber that will fill and satisfy young people.
Nuts, seeds, and dried fruit. Nuts and seeds are a great snack option for kids and young people because they are rich in healthy fats, protein, and fiber. Almonds, walnuts, cashews, and pumpkin seeds are all good choices.
Yoghurt Parfait: Yoghurt is a fantastic snack choice because it is high in calcium and protein, all of which are necessary for healthy bones, strong hair, and strong nails. Greek yogurt, fresh fruit, granola, or almonds can be layered to create a delectable yogurt parfait. This food is delightful and filling in addition to being healthy.
Cheese and Whole Grain Crackers: Cheese is another great snack option for kids and young people. It’s a good source of calcium and protein essential for healthy growth and development. Pairing cheese with whole-grain crackers is a good way to add fiber and make the snack more filling. Look for low-fat cheese options and avoid crackers with high amounts of sugar or unhealthy additives.

In conclusion, there is a wide range of healthy and delectable snacks that kids and young people will like. You’ve come to the right place if you’re looking for calcium-rich alternatives, entire snacks for more sustained energy, or high-protein snacks. Make an appointment right away with me. I’m Sehar Berjis, a registered dietitian and nutritionist who gives you the greatest healthy snack options in Walnut Creek, California at 2121 Ygnacio Valley Road, Building E, as well as online consultations for a routine that includes great healthy snack alternatives

The post Top 5 Tips to support the gut health Choosing Healthy Snacks first appeared on Inner Health & Wellness | Walnut Creek, CA..

gut health - Inner Health & Wellness | Walnut Creek, CA.

All About Bone Broth

Benefits of Bone Broth

How to Make Bone Broth

3 Ways to eat Bone Broth

Gut Health

Gut Health

Top 5 Tips to support the gut health Choosing Healthy Snacks​

Top 5 Tips to support the gut health Choosing Healthy Snacks :

Top 5 Tips to support the gut health Choosing Healthy Snacks