Rhizome Wellness Inc.
76 Aberdeen Rd. S. N1S 2X7 Cambridge, ON, Canada

Last week, I shared some of the natural tips I am using to balance my hormones. Since entering my 40’s, perimenopause has hit. I’ve been getting crazy PMS and migraines, followed by painful cramping, heavy bleeding and misery. I get mood swings, nausea, fatigue, more migraines, bloating, become irritable, feel super anxious This week, I will continue sharing some of the natural strategies I’ve been using. Note: I’m not a doctor and these are simply natural remedies that wo...rked for me. Consult your doctor if you are experiencing major hormonal imbalances. Raspberry leaf tea is made out of the leaf of the raspberry plant and is not to be confused with raspberry flavored tea. Raspberry leaf tea is full of vitamins and minerals including magnesium, potassium, iron and B vitamins. This tea is used to help balance hormones and strengthen the walls of the uterus. It helps eases the symptoms of PMS through hormone regulation and being full of B vitamins which help reduce PMS, especially mood changes and irritability. #holisticnutrition #digestion #health #hormones #femalehormones #estrogen #progesterone #cortisol #bloodsugarimbalnce #anxiety #PMS #hormonehealth #maca #adaptogens #omega3 #probiotics #seedscycling #leafygreens #healthyfats

Wishing you a Happy Valentine's Day! And with Family Day tomorrow, it's the perfect weekend to stop and connect with those you love! Hope you make the most of it!

Adding leafy greens help reduce inflammation and cortisol levels in your body. They are also full of essential vitamins and minerals such as folate (helps produce happy hormones dopamine and serotonin), and magnesium (helps reduce stress). Not only that, but leafy greens also help produce beneficial digestive enzymes and balance blood sugar. Try including some organic greens in your diet, such as kale, collard greens, turnip greens, arugula and chard. Healthy fats are the building blocks for your body’s healthy hormone production. Be sure to consume healthy fats such as coconut oil, avocado oil, extra virgin olive oil, nuts, avocados, and grass-fed butter.

Belly bloat itself is usually a problem with digestion. Making it more confusing, many different things can affect gut health, the ability to metabolize food properly and our body’s way of naturally eliminating waste. Because so many different factors can contribute to stomach bloating including some that seem totally unrelated, like sleep or stress it’s possible to become bloated any time of the day or month. For many people, the cause of excessive gas in the intestines ...boils down to: inadequate protein digestion (causing some foods to ferment) inability to break down sugar and carbohydrates fully (certain complex sugar compounds need the presence of enzymes to be digested fully, yet people can be lacking these) imbalances in gut bacteria. In the digestive tract, there are trillions of healthy and unhealthy bacteria that compete, and when bad bacteria outweigh the good for one reason or another, an imbalance can lead to abdominal bloating and excessive gas. Most people dealing with various functional gastrointestinal disorders like IBS, ulcerative colitis and celiac disease have bloating, gas, distension and other symptoms. #digestion #bloating #poordiet #health #food #nutrition #nutritionist #holisticnutritionist #gas See more

There are dozens of different reasons you might develop a bloated stomach allergies, hormonal imbalances, thyroid dysfunction, gut troubles and more. It might seem hard to narrow down the culprit, but the more information you can gather about your reactions to different foods and circumstances, the better idea you’ll have as to what triggers your symptoms. This is a big part of my job. When you work with me, we can work together to find the root cause of your bloating and ...how we can make it better. I will come up with a plan for you to help ease your bloating. Click the link to book a FREE 15 minute consultation call or email [email protected] https://p.bttr.to/2Xo0Nyu

Seed cycling was something I was very skeptical of! Yeah sure, I’ll eat certain types of seeds at particular times that line up with my cycle and it will reduce PMS symptoms. Sounded a bit crunchy, even for me Here’s a quick summary of the ideas behind seed cycling: Follicular Phase (Day 1-14 of your cycle).... Take daily: 1 Tb. flax seeds 1 Tb. pumpkin seeds During this phase of your cycle, your body is producing more estrogen to prepare for ovulation. The flaxseeds contain lignans which help the body flush out excess estrogen. This is important as too much estrogen is usually the reason for bad PMS. The zinc in the pumpkin seeds also helps prepare the body for progesterone production that occurs after ovulation. Luteal Phase (Day 14-28, or ovulation to the start of your period). Take daily: 1 Tb. sesame seeds 1 Tb. sunflower seeds During this phase both estrogen and progesterone are on the rise. The important thing is that estrogen does not overbalance progesterone. The sesame seeds contain lignans to flush out extra estrogen. The sunflower seeds have selenium, which is beneficial for your liver, a key piece in detoxing excess hormones from your body. The Omega-6s in these two seeds also support healthy progesterone production. If you decide to give this a try, be sure to purchase raw, unsalted, organic seeds and to grind them right before you consume them. It takes at least a month to see any benefits and you should probably stick with it for at least three to see if it works for you.

Having a bloated stomach is different from gaining actual fat mass around your stomach, since bloating is temporary and mostly caused by air becoming stuck around your abdomen, making it expand outward. Simply put, being bloated is the feeling of having built-up gas in your digestive system that makes your stomach protrude uncomfortably. Some people even joke that they look pregnant when their abdominal bloating becomes very bad. Luckily, in some cases, stomach bloating isn’t anything to be alarmed about. It can usually be cleared up by making some simple changes to your diet and routine, although not always. Along with feeling full, gassy and having pain in your abdomen, you should check if your bloated stomach occurs simultaneously with other symptoms throughout the body. Tomorrow we will look at what may cause bloating.

As I mentioned, the hormones in the body are interconnected. Gut health plays a large role in helping your body produce the right number of hormones. That is why a holistic approach to hormone health includes taking care of your gut health. There are more than 1 trillion bacteria found in the gut and they do a whole bunch of different jobs that keep us healthy. From providing nutrition to cells along the digestive tract and reducing inflammation, to protecting the immune sys...tem and regulating hormones, these little guys are super important! Prebiotics vs probiotics: what’s the difference? In a nutshell: Prebiotics are a type of fiber that your body can’t digest, which feeds the good bacteria in the digestive system. Prebiotic fiber survives past the enzymes and acid in our stomach and reaches the colon where the gut microflora gobble it up and ferment it. Probiotics are live bacteria found in some foods and supplements. Some of the most common species are lactobacilli and bifidobacteria, and within each species, there are strains that have different functions. Probiotics keep the bad bacteria in the gut under control, help our bodies get more of the nutrients from the foods we eat, reduce inflammation, support the immune system and regulate hormones. Another way to do this is to take a high-quality probiotic. Look for one that has plenty of CFUs and that has lots of different probiotic strains.

Stomach bloating is so common these days it’s been called an epidemic. With most people’s poor diets, high levels of stress, need for daily medications and exposure to various pollutants, it’s no wonder they’re suffering some sort of bloating more days than not. While a bloated stomach is certainly uncomfortable even embarrassing when it comes along with gas or the need to run to the bathroom it might be a bigger deal than you’d think. Stomach bloating can sometimes sig...nify serious health problems lurking below the surface, so it’s important to rule any serious issues with your doctor. Once those are ruled out, there are a lot of things that can be done nutritionally. You have the control, but if you need some guidance and coaching, that’s what I’m here for. Click the link to book a FREE 15 minute consultation call or email [email protected] https://p.bttr.to/2Xo0Nyu Check in tomorrow when we start looking deeper into bloating the symptoms, the causes and tips on how to reduce it.

Over the past couple of months, we’ve had many new followers join us - WELCOME! So, I thought I’d introduce myself again! I’m Deb Agar, the Holistic Nutritionist behind Rhizome Wellness. I have a nutrition consulting business that provides services to anyone seeking nutritional guidance, advice, help in identifying nutritional deficiencies, help in managing symptoms associated with existing health conditions or food sensitivities/intolerances and so much more!... There are many options for meeting with me, including: Online video appointments By phone In person (once lockdown has been lifted) Click the link to book a FREE 15 minute consultation call https://p.bttr.to/2Xo0Nyu OR DM me, or email [email protected] Keep checking in here every day for new topics related to your health, nutrition, food, lifestyle, and lots of easy, healthy recipes!

HOW TO CONTROL YOUR CRAVINGS 1. Ask Yourself If You Are Hungry This might sound like a simple tip but there is a big difference between a craving and actually being hungry. Too often people convince themselves that they are hungry in order to give into the craving they are having, telling themselves they just need more fuel. The difference between being hungry and craving is simple; if you think of a very plain meal (chicken and broccoli or scrambled eggs), would you actual...ly want to eat it? If the answer is yes, you are hungry and should probably eat. If the answer is no, you are having a craving, and need to consider how to control it. Dehydration is often another reason we think we are hungry. Have a glass of water or herbal tea first. Then wait 20 minutes and see if the hunger is still there. If it is, go ahead and choose one of your healthy meals or snacks. It takes time for your body to stop craving the things you’ve been giving it (especially sugar and salt!) so make the best choices you can. Once you’re over the initial hump and your blood sugar begins to even out, the cravings will start decreasing. See more

This recipe is a regular staple in our house! Quick and easy to make, chocked full of probiotics from the kimchi, and uses healthy, whole food ingredients. DIRECTIONS: 1. Cook rice according to package instructions; set aside. 2. In a small bowl, whisk together kimchi juice, soy sauce, gochujang and sesame oil.... 3. Heat olive oil in a large skillet over medium high heat. Add garlic, onion and ginger, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes. 4. Stir in kimchi, mushrooms and carrots. Cook, stirring constantly, until mushrooms are tender, about 3-4 minutes. 5. Stir in rice, kale and kimchi juice mixture until the kale has wilted, about 2-3 minutes. 6. Serve immediately with fried egg on top, nori strips, green onions and sesame seeds, if desired. Serves 2. See more

PROBIOTICS are live micro-organisms that can be consumed in order to strengthen your own good intestinal bacteria. We all need good bacteria in our gut to fight off bad bacteria, improve digestive health, and to strengthen our immune system. Foods that contain live bacteria are fermented including, KEFIR is similar to yogurt, but because it is fermented with yeast and more live bacteria, the final product is higher in probiotics and lower in lactose. You can get Kef...ir made with cow’s dairy, or some companies are now making it with goat, sheep or coconut milk base, which is easier on the digestive system and suitable for those with a dairy allergy or intolerance. SAUERKRAUT or KIMCHI Is made from fermented cabbage and other probiotic vegetables. It is not diverse in probiotics but is high in organic acids that support the growth of good bacteria. YOGURT Ideally when buying, look for organic, grass-fed varieties that are made from goat’s, sheep’s or coconut milk and is live cultured probiotic yogurt or Greek yogurt that has not been pasteurized. PICKLES That are organic and have been fermented in salt and water, not vinegar. RAW UNPASTEURIZED CHEESE Goat’s, sheep’s and A2 cow’s soft cheeses are high in probiotics. TEMPEH Is made by fermenting soybean. Can be eaten raw or by boiling it. It can be used as a substitute for meat in a stir fry meal and can be baked, grilled, marinated or sautéed. MISO Made from fermented soybean, barley or brown rice. Can be spread on crackers, made into a soup, used in place of butter or added to marinades & stir fries. Throughout the week we will continue to look at foods that are high in nutrients to support your Immune System!

Regardless of what you crave, our brains reward us for eating these high calorie treats by releasing powerful chemicals which make us feel pleasure. These chemicals help us to feel relaxed which reinforces our desire to crave treats. In fact, our desire for indulgent treats can be traced to our ancestors; when food what scarce you had to eat what you could to sustain ourselves, however today this is no longer necessary as we have access to food at almost every hour of the day.... Not only that, but these salty, sweet and sugar treats we have access to today are formulated to be addictive and far more intense than their natural counterparts, so once you start it can be incredibly hard to stop. Although this can be incredibly frustrating, there are some strategies that you can implement to help determine how to control your cravings. Tomorrow we will begin by looking at one of those strategies.

Immune Builders are able to boost the immune system of someone deficient in these nutrients. **This post is for information purposes only and it is not meant to be taken as a recommendation. Supplement needs are very individual, and you should be evaluated by a professional before starting any new supplements or medications. There are lots of super amazing family doctors, naturopaths and holistic nutritionists out there ready and waiting to answer all of your questions.**... Book a FREE consultation with me by clicking the link in my BIO or email me [email protected] I am available by phone or by video chat anytime! No need to even leave the comfort of your home! Probiotics are one of the most essential components of our immune system. Without a healthy colony of friendly bacteria in the gut to protect and support us, our immune system is weakened, and we are at risk for invasion of bad bacteria. Protein is necessary to build and maintain all components of the immune system. Zinc is crucial for normal development & function of cells in the immune system, as well as healing tissues & recovery from illness and injury. Vitamin A strengthens mucous membranes and stimulates white blood cell production Vitamin C immobilizes invaders directly, neutralizes toxins and acts as an antihistamine. It is known to reduce the symptoms and duration of colds. Vitamin D can regulate the immune response and aid the body in nutrient absorption. The skin produces vitamin D from safe exposure to UV-B rays from the sun. Vitamin E is a potent antioxidant and has an ability to regulate immune functions. Essential Fatty Acids, especially Omega 3 fatty acids, are important for all immune functions. B Vitamins (Specifically a complete B Complex that contains all B vitamins) are all essential for immune response and antibody production. Tomorrow I will cover some foods that you can include in your diet that will give you some of these vitamins and minerals with your food intake. Stay tuned!!

Reasons for cravings will vary from person to person based on diet and lifestyle, and in most cases, they have very little to do with hunger. Cravings have both biological and psychological components, the most common cravings being for sugar, carbohydrates, chocolate and salt. Sugar cravings are most commonly linked to blood sugar imbalances, while salt cravings can be linked to dehydration, however, cravings can be linked to anything from hormonal factors, digestive health..., stress levels and environmental factors so determining triggers is incredibly important. Over the next several days, we will explore CRAVINGS why we get them, how to cope with them and strategies to cut down on the frequency and how to successfully move past them. Stay tuned!

There are many ways to use collagen you can just mix in in water or add it to one of your favorite dishes, such as soup, stew, yogurt, oatmeal or smoothies just like this amazing CHOCOLATE MINT AVOCADO SMOOTHIE! Ingredients: 1/2 cup coconut milk 1 cup water... 1/2 cup ice 2 scoops of chocolate collagen protein 1/2 a frozen avocado 4 mint leaves 1 tablespoon of crushed cacao butter 2 tablespoons of shredded coconut Instructions: 1. Add all ingredients excluding the collagen protein and shredded coconut to a blender. 2. Blend for 45 seconds on high. 3. Add collagen protein and blend for 5 seconds on low 4. Top with coconut flakes.

I get asked frequently if you should be taking vitamins or supplements to boost your immune system, and the answer is - "It Depends. On the quality of your diet The state of your digestive system Your body’s ability to eliminate toxins and waste on a regular basis with healthy bowel movements and urination... The current state of your immune system & the frequency of illness Other medications and supplements you are currently taking Existing health conditions Your best bet is consult with your Family doctor, Naturopath or Holistic Nutritionist for advice on what would be best for you and your family. Book a FREE consultation by clicking on the link in my BIO or email [email protected] More info tomorrow on nutrients that help build a healthy immune system!

A great option for breakfast or as a side dish for dinner, this recipe is one I like to make extra of so that I have leftovers for a couple of days’ worth or breakfast. 10 oz Chicken Sausage (casings removed) 1 tbsp Extra Virgin Olive Oil 1 Acorn Squash (peeled, chopped into cubes)... Yellow Onion (chopped) 2 cups Mushrooms (sliced) 2 cups Kale Leaves (chopped) 1 tbsp Nutritional Yeast 1 tsp Sea Salt 1 Apple (optional, cored, cubed) 1. In a skillet over medium heat, cook the sausage. Break it up with the back of a spoon as it browns. Once it is cooked, drain the fat and set the sausage aside on a plate. 2. In the same skillet over medium-high heat, warm the olive oil. Add the squash, onions and mushrooms and cook for 10 minutes or until the squash is soft. Lower the heat to medium and add in the kale. Cook for about 2 minutes or until the kale is soft. 3. Add the sausage back in along with the nutritional yeast and sea salt. Stir until everything is combined and warmed through. 4. Remove from heat and stir in the chopped apples. Divide between plates and enjoy!

There aren’t many negative side effects that come along with collagen peptides, but there are 2 things you should be aware of. 1. It Could Increase Kidney Stones If you have a history of kidney stones, it may be best to stay away from collagen as it could increase your likelihood of kidney stones. You can start out with a small amount and see how it goes but be sure to consult your healthcare professional first.... 2. Stomach Issues Although collagen can help with gut health, it can cause stomach discomfort for some people, especially when taken in large amounts. You may experience side effects like diarrhea, heartburn and constipation.

Here is a great recipe for Protein Blueberry Muffins that you can use to easily incorporate collagen in. INGREDIENTS Coconut oil or coconut oil spray cup arrowroot flour ... cup collagen protein cup coconut flour 4 eggs, at room temperature cup coconut oil or ghee, melted 1 Tbs. maple syrup, optional 1 tsp. vanilla extract tsp. baking soda tsp. apple cider vinegar 3 Tbs. full-fat coconut milk (substitute applesauce or pumpkin puree) cup fresh blueberries INSTRUCTIONS 1. Preheat the oven to 350 and line 9 to 10 baking muffin cups with unbleached liners. 2. Have all ingredients at room temperature. In a mixing bowl, add all ingredients except the blueberries and stir with an electric mixer. Stir the blueberries into the batter. 3. Divide the batter between the muffin cups and bake for about 25 minutes, until golden on the top and a toothpick comes out clean.

Being mindful and doing everything you can to support a healthy immune system for yourself and your loved ones is the best thing that you can do to prevent from getting sick. This includes doing things like washing your hands frequently with soap & water and wearing a mask when you are unable to socially distance from others. Supporting and maintaining healthy digestive and intestinal systems is the foundation for building good health at any time of year. Eat a healthy, ba...lanced whole foods diet with plenty of protein, healthy fats and complex carbs including lots of leafy green & colourful vegetables Avoid sugar, alcohol and artificial sweeteners (these feed the bad bacteria!) Reduce caffeine and stimulants Drink 8-10 glasses of pure, filtered water everyday Avoid trans & hydrogenated fats Get adequate sleep Manage your stress Exercise and move your body - get out in nature and breath in the clean, fresh air! Tomorrow we will talk about supplements do we need to be taking them? What kinds are effective at strengthening the immune system? Stay tuned!

One Pot Paprika Chicken is a great one pot meal that is easy to make and is great to have leftovers for breakfast, lunch or dinner the next day! Enjoy with a side of vegetables/salad or with quinoa, brown rice or pasta of choice. Ingredients: 2 white onions, finely chopped 2 tbsp extra-virgin olive oil or grapeseed oil... 1-2 tsp paprika* 1 tsp cumin 4 boneless, skinless organic chicken breasts, cut in half 2 x (28oz) cans diced tomatoes, do not drain 2 garlic cloves, finely chopped 1/2 cup kalamata olives, preferably with pits (they taste better) Fresh chopped basil or parsley Instructions: 1. In a large saucepan, sauté onions on medium heat (add the garlic at the end, before serving). Add paprika and cumin and sauté for a minute. 2. Add tomatoes, chicken and olives. Bring to a soft boil for a few minutes and reduce to a simmer for approximately 20-25 minutes or until chicken is fully cooked. The sauce will reduce down. Now add the fresh garlic. 3. Top with fresh chopped basil or parsley. Notes: Ground paprika ranges from mild to spicy, add the smaller amount first and then taste test. #wholefoods #recipe #eathealthy #nutrition #holisticnutrition #digestion #freshingredients #healthydigestion #eatrealfood #mealplan #nutrients #holisticnutrition

Just like many products on the shelves, marketing gimmicks are something you need to watch out for! You’ll see things like ‘Type 1 and 3’ or ‘Type 2’ on the label, but it’s really just a marketing ploy. When you ingest collagen, you’re rebuilding all of your own collagen in the body, not just Type 1 or 3, but every type. As far as what to look for instead, the best advice is to find out where the collagen is being sourced from. If its China, buyers beware: Collagen sourced fr...om China is really cheap and just not up to the standards of higher quality choices. The majority of collagen supplements come in powder or liquid form, as well as either flavored or unflavored. Many people prefer the unflavoured variety, as it can be added to foods and beverages without affecting the taste. If you want to skip the supplements, then make sure to include foods that are naturally rich in collagen in your diet. Some foods that are rich in collagen are: 1. Bone broth 2. Wild caught salmon 3. Leafy greens 4. Citrus 5. Eggs + other proteins like lean turkey 6. Soy 7. Tomatoes and other red veggies 8. Carrots 9. Avocados 10. Garlic

This tea is great to ease a sore scratchy throat or burning sinuses that often occur with a cold. Increase the amounts to brew a whole pot and sip on it throughout the day when experiencing cold symptoms. Want more tips and resources to strengthen your immune system and stay healthy during cold and flu season?... More to come this week right here, or contact me at any time to chat! Book your FREE 15 minute consultation by clicking the link in my BIO or email [email protected]

I am very grateful for all of your likes, comments and messages over the past year as I've started on this path as a nutritionist! Thank you for following my journey and supporting my passion for food and nutrition! I wish you and your families a safe and Happy Thanksgiving! ... #thanksgiving #2020 #nutrition #holisticnutrition #food #passion #thankful

This year has been one unlike any other. We have far more to worry about in regard to our health. Typically this time of year, we see cold and flu season beginning to ramp up, but this year in addition to that, we have COVID-19, which has only heightened the need to keep our immune systems strong and healthy. There is an incredibly strong co-relation between our digestive and immune systems.... More than 70% of the immune system resides in the gut, so it is critical that we eat and nourish ourselves to keep our digestive systems working in top form in order to keep our immune system strong! It is the first line of defense it protects your internal world from the outside world. So, how can we support our immune system so that we can have a better shot at avoiding illness and disease? I’ll share lots of information and tips with you this week so stay tuned!

For all of those non-coffee drinkers out there, here is a tea recipe that you can put your collagen into! INGREDIENTS 1 bag of peppermint tea 1 bag of chamomile tea... 1 cups boiling water 1 tablespoon coconut milk 1 teaspoon turmeric powder teaspoon of raw honey (optional) 1 tablespoon collagen INSTRUCTIONS 1. Combine the peppermint and chamomile teas and water in a large mug and let steep for 3 minutes. 2. Add the coconut milk, turmeric, collagen and mix well.

These Chocolate Coconut Energy Bombs are full of healthy fats and are a delicious option when you're in the mood for a little treat. Melt the coconut oil and whisk in the cacao, salt and sunflower seed butter until no lumps remain. Spoon 1 tablespoon of the mixture each into 32 small paper muffin cups or I like to pour them into ice cube trays. Refrigerate or freeze until hard & enjoy whenever the mood strikes for a little treat!

One of the big superstars of healthy fats - Avocados! So versatile and delicious! Put them in salads, make the guacamole recipe I posted earlier this week, or mix into smoothies. The possibilities are endless. Looking for fresh new recipes or new meal ideas? I can help! Click the link in my BIO to book a FREE consultation or email [email protected]

One of the latest trends is to add collagen to coffee. Some people question the effect of higher temperatures on the quality of the supplement. If collagen proteins are exposed to high temperatures, a process called degradation can occur, further breaking down the protein. At this point, the protein may not function the same, rendering the supplement useless, but these temperatures (302F or 150 C) were higher than what coffee is typically brewed at. Coffee is typically br...ewed at 9096C a much lower temperature range. Therefore, as long as your coffee is below 302F (150C) when you add your collagen supplement, the quality of the powder is unlikely to be affected. Simply follow the steps below to add collagen to your coffee. 1. Brew your coffee in the usual fashion. 2. Measure a serving of collagen protein, usually about 20 grams. 3. Gently stir the powder into your coffee until it’s fully dissolved.

Coconut butter makes for a creamy, rich hot chocolate! Coconut butter is the whole flesh of the coconut including the fat, fibre and protein. It's also naturally sweet so you don't have to add as much sweetener. INGREDIENTS 2 tbsp raw cacao powder 1 tsp maca powder... 1 tsp coconut sugar or maple syrup 1 tbsp coconut butter 1 cup nut milk (I used almond milk) 1 cup hot water 1/2 tsp ground cinnamon for sprinkling INSTRUCTIONS 1. Place raw cacao, maca, coconut sugar, coconut butter, nut milk and hot water in a high-power blender. 2. WARNING: If the water is boiling when you add it to the blender be very careful when you blend to ensure steam can escape. Some blenders have cap that allows steam to escape. If yours does not, then you need to wait until the water cools a bit before blending or you'll blow of the top off your blender! 3. Blend on high until smooth and creamy. The coconut butter will melt pretty quickly if you're using hot water, so the blending is really to get some nice bubbles or foam and mix up all the ingredients. 4. Pour into one or two glasses and sprinkle with cinnamon. Enjoy right away! Store any leftover hot chocolate in the fridge for up to 5 days in a sealed container.

Incorporating Collagen into your daily routine can be as easy as adding to your meals or drinks during the day! I’ll continue posting a few more recipes throughout next week, but here are a few simple ideas.

Benefits of including fat in your diet include: Skin: Your outside (skin, nails, hair) is a reflection of the inside health of your body. Fat helps to provide moisture for the skin from the inside out. ... BONUS: Many of these foods also help to reduce inflammation and this can be a root cause of dry skin as well. Having the right type of fat in abundance also keeps inflammatory skin problems, such as eczema, rosacea and acne, in check. Hair: Fat makes your hair shiny. Fatty oils are secreted from the sebaceous glands in your scalp, which make your hair shine and prevent a flaky scalp. Balanced hormones: Aids in the regulation of sex hormones. Lowered inflammation: Inflammation is the root of most people’s health concerns. Fat turns off inflammatory chemical responses. Nutrient absorption: Fat aids in the absorption of fat-soluble nutrients, including vitamins A, D, E and K. Cushions organs: Fat provides insulation, cushioning and support to your organs.

Collagen supplements come from a variety of origins, though the most common being pork, cattle, and marine sources. It is SUPER important to choose wisely, and only choose products that are organic and natural. Picking a collagen source can feel a little bit like ordering dinner at a wedding: Do you want chicken or fish? In the end, the animal versus marine debate doesn’t matter as much as you might think. Collagen is collagen is collagen, research says. It’s always the sa...me protein regardless of the source. Right now, there’s not one that’s preferable for human consumption. Currently, there is no vegan collagen sourcethough scientists are researching to find a plant that’s structurally similar. There is already collagen in your body doing amazing work. The key is to keep it stimulated so it can continue doing its job. If you’ve started to shop around for collagen supplements, you might start hearing brands throw around the fancy descriptor hydrolyzed. This means cold enzymes were added to the protein to break it down. Scientists started doing this because it made the supplement easier to absorb than collagen taken in through food, which is beneficial. (collagen is a big protein) I recommend that you buy your collagen from a reputable Health & Nutrition store where there are many great brands for you to choose from and knowledgeable staff that can help you with any questions you may have.

I’ve posted recipes for Bone Broth before, but since we’re on the topic of Collagen, here it is again! Making your own bone broth is super easy and is full of natural collagen! INGREDIENTS 2 carrots chopped medium 2 celery stalks chopped medium... 1 medium onion chopped medium 3.5 lb beef or chicken bones 1 bay leaf A few sprigs of rosemary and thyme Sea salt 2 tablespoons apple cider vinegar water INSTRUCTIONS 1. Place the bones your slow cooker. The bones should fill up about 3/4 of the slow cooker. 2. Chop your vegetables, no need to peel. You'll be straining these out before consuming the broth. 3. Fill the slow cooker with water. Season with sea salt (about 1 teaspoon). 4. Add 2 tablespoons of apple cider vinegar (you won't notice the taste). 5. Cook on low and cook for 18-72 hours. 6. Strain the broth through cheesecloth or a strainer and cool. A good broth will usually have a layer of fat on the top and will gelatinize when thoroughly cool. Remove the fat with a spoon and discard.

There are endless recipes for guacamole, and everyone has their own preferences or variations. This recipe for guacamole kicks the fat content up a notch with added hemp seeds. INGREDIENTS 4 ripe avocados, de-seeded... 1/4 of a large red onion, finely chopped 3/4 cup grape or cherry tomatoes, quartered 3 tbsp hemp hearts 1-2 garlic cloves, finely chopped Juice from 2-3 limes 1/4 cup fresh cilantro, chopped Pinch sea salt INSTRUCTIONS 1. In a large bowl, place avocados and mash with a fork. 2. Stir in red onion, tomatoes, hemp hearts, garlic and lime juice. 3. Mix in cilantro just before serving and a pinch of sea salt.

1. Skin Elasticity Collagen promotes glowing, radiant skin and helps increase skin elasticity, which makes your skin look younger and healthier. Our bodies naturally produce collagen, but as we get older, production decreases. 2. Builds Muscle Mass Collagen is a main component of muscle tissue, so it’s no surprise that it helps build muscle mass. It also contains a concentrated amount of glycine, an amino acid used in the formation of creatine. This provides your muscles with... fuel, helping you get an even more effective workout. 3. Improve Digestive Health You’ve likely heard the term leaky gut before. It’s essentially when toxins and bacteria leak through the intestinal wall and the digestive tract, and your stomach lining becomes inflamed and irritated. Collagen can help seal the gut lining, improving your digestive health. 4. Reduce Cellulite Along with improving your skin’s elasticity and keeping it youthful, collagen has also been found to help reduce cellulite. Cellulite is a type of fat that causes dimpling of the skin, which often affects the buttocks and thighs. Since structural changes in skin tissues, including the decrease in collagen, makes cellulite more apparent, a boost in collagen can help tighten loose skin and promote tissue healing. 5. Ease Joint Pain If you’re dealing with joint pain, collagen could be your key to relief. Achy joints surface due to weakened and deteriorated cartilage as you age, so collagen intake can help alleviate joint pain. 6. May Prevent Bone Loss Your bones are also made up of collagen protein fibers. As collagen production declines with age, bone mass slowly decreases, potentially leading to bone diseases like osteoporosis.

THE INGREDIENTS FOR THIS RECIPE 1 cup Coconut butter. This is different than coconut oil. The best way to soften coconut butter is to submerge the jar in hot water. You want to submerge it just enough to make it soft, but not entirely melt it. cup Shredded coconut. I would use an unsweetened variety. 4 tbsp. Collagen peptides. 1 tbsp. Raw Cocoa powder. Or carob powder... 1 tbsp. Coconut oil 2 tbsp. Maple syrup (optional) 1 tbsp. coconut milk (optional) HOW TO MAKE CHOCOLATE COLLAGEN PROTEIN BITES 1. Add all of the ingredients to a large bowl. Use a rubber spatula to mix well. Add 1 tbsp of coconut milk if the mixture is too thick. 2. Once combined, begin rolling the mixture into balls about a half an inch wide, or to the size of liking, and sprinkle with extra shredded coconut for garnish. You should have 8-9 protein balls. 3. Place in the refrigerator for at least 90 minutes, or in the freezer for 30 minutes. Store in the fridge. Can you make these without sweetener? Yes! You can omit the maple syrup and add extra coconut oil as a swap to make this recipe sugar free.

Here's a little peek into my pantry and fridge to give you some examples of healthy fats. Healthy oils like olive, avocado and coconut. Avocados, olives, nuts, seeds, and coconut flakes. Nut and seed butters.... Coconut kefir, goat’s, nut or coconut milk. Salmon, tuna and Omega 3 fish oil. Bone broth and collagen. The possibilities are endless, and the benefits are great. Fat is crucial for hormonal balance, digestion, good skin, reduced inflammation and much more. Every single cell in your entire body is made up of a layer of fat and you need both types of fats to support them, from both animal and plant sources. Are you getting enough healthy fats in your diet? Send me a message or email [email protected] to book your FREE consultation!