Don’t throw away those turkey bones! Do this instead!

Bone broth is all the rage right now, and for good reason!  Nutrients extracted by cooking animal bones provide many health benefits, a few of which are listed below.

Many allergies and autoimmune conditions are linked to a “leaky gut”.  This is when the intestinal lining becomes compromised, allowing undigested food to “leak” into the bloodstream.  Bone broth contains substances known to help repair a “leaky gut”.

Bone broth contains glycine which is needed by the liver for detoxification, making it valuable for supporting the immune system.  Research has shown that the glycine in bone broth can also help induce sleep when consumed before bedtime, because it benefits the brain’s neurotransmitters.  This may be good news for your memory as well!

As we age, collagen that helps give our skin firmness and smoothness, declines in production.  Bone broth is a rich source of collagen.

Bone broth is rich in calcium, magnesium, and phosphorous, all needed for strong bones.

After you’ve pulled the meat from your turkey bones, place them in a large pot (breaking up any large bones), and cover them with water by two or three inches.  Add some chopped vegetables like celery, carrots, and onion, a handful of peppercorns, three or four cloves of garlic, and some fresh herbs like parsley, cilantro, thyme, rosemary, or oregano (if you have them on hand).  Stir in one or two tablespoons of organic apple cider vinegar to help extract the minerals from the bones.

Bring the water to a simmer, cover, and continue to simmer for three or more hours.  Cool, then strain off the bones and veggies.  Store in the refrigerator for up to one week or in the freezer for up to one year.

Enjoy a cup of warm broth to nourish your body, especially when you’re feeling a little under the weather.  Use it in rice, soups, gravies, or any other dish that calls for broth.

Now you know!

Blessings for a happy and healthy Thanksgiving!

Lisa Hernandez, Certified Nutritionist & Natural Health Care Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

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This information is for educational purposes only and is not intended to diagnose or treat disease.   It does not take the place of any medical care that you may need.

 

Make if healthier! Holiday foods should be delicious, but they can also be nutritious!

There’s nothing better than celebrating with others in the spirit of love and gratitude!  Some of the best traditions for many of us center around food, which can seem like a perpetual feast from Thanksgiving through the new year!

We can still carry on those delicious traditions by just tweaking them a little.  This can keep us celebrating into the new year without weakening our immune systems and adding five to ten extra pounds!

Just make what you love healthier!  Check the ingredients on the label, and avoid MSG, high-fructose corn syrup, hydrogenated and partially-hydrogenated oils, margarine, and artificial colors, flavors, and sweeteners.  That will take care of most of the problems.

If you use cream-based soups, prepared stuffing mixes, canned fried onions, packaged pie crusts, etc., look for healthier alternatives at your local health food stores.  Also, opt for grains that are whole and unbleached, and choose frozen over canned products.

I recommend that you buy organic corn, corn meal, and anything that contains soy, because most corn and soy are genetically modified.  Many packaged products contain these two ingredients in some form.

Buy organic dairy products, use extra-virgin olive and coconut oils, and avoid refined vegetables oils, like canola and corn.  Instead of shortening (like Crisco), try palm shortening or organic butter for baked goods.

Some of my favorite products are  Wholly Wholesome frozen unbaked pie crusts (whole-grain and gluten-free), Wholly Wholesome frozen ready-to-bake pies (apple, cherry, and blueberry), canned Crispy Onions (365 Whole Foods brand), and Arrowhead Mills Organic Savory Herb Stuffing.  I also buy their organic corn meal, and I make my own breadcrumbs by whirling a few toasted slices of sprouted whole-grain bread in the blender.

That’s enough for now.  If you’re thinking that you can’t afford the better choices, my motto is “Spend more on healthier ingredients, and eat less!”  If it’s still too costly, start by avoiding the ingredients in the third paragraph.  That will be a good start in reducing toxins from your diet that interfere with good health.

Cranberry Spinach Salad is one of our favorite holiday sides and usually disappears (we make double):

Combine a 10-ounce package of organic baby spinach (you can use other greens if you prefer) with 1 cup of dried cranberries, 4 ounces of feta cheese (optional), and 1/2 cup chopped pecans (can be roasted in 300-degree oven for 5 to 7 minutes).

Dressing:  Whisk together 2 tablespoons balsamic or organic apple cider vinegar, 1 tablespoon raw honey, 1 teaspoon Dijon or brown mustard, 1/4 teaspoon black pepper, and 1/4 cup extra-virgin olive oil.  Just before serving, toss into salad.

Substitutions or additions:  slivered almonds, cashews, unsweetened coconut, organic raisins, organic apples, pears, or strawberries.

Keep learning to be Healthy!

Lisa Hernandez, Certified Nutritionist & Natural Health Care Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

www.facebook.com/learningtobehealthy                                                                        Stop by my Facebook page and let’s talk about how to make our holidays healthier!

This information is for educational purposes only and is not intended to diagnose or treat disease.  It does not take the place of any medical care that you may need.

 

Keep this inexpensive kitchen staple around to help combat colds and flus, and try these two prevention recipes!

It’s not new, but garlic is well worth repeating!  This small, inexpensive food is a healthy kitchen must-have!  If you’re worried about garlicky breath, chew some parsley, cilantro, or other chlorophyll-rich greens to neutralize the odor.

Scientific research has proven that garlic has numerous health benefits.  These include its ability to increase blood flow by lowering bad cholesterol and keeping blood cells from clumping together.  One study found that garlic helped to keep the heart’s main artery (aorta) more elastic in healthy adults ages 50 to 80.

Garlic helps activate the body’s immune system against bacteria, viruses, candida, mold, and parasites.  Researchers at Kansas State University discovered that adding 3 to 5 teaspoons of garlic powder to 2 pounds of ground beef helped to protect against E. coli poisoning!  Fresh garlic would be even more potent.

During World War II, Russian soldiers used garlic to fight off infections when penicillin was scarce.

Research in China discovered that people who ate a lot of garlic had fewer cases of cancer in the stomach and esophagus than those who didn’t.  Garlic contains substances that help protect the body from damage.  Other studies have linked eating garlic with lower risks of colon, prostate, skin, bladder, and lung cancers!

Garlic has been shown to help lower blood sugar, and it’s one of the few plant foods that contains vitamin B-12!

Choose firm garlic bulbs with white, papery skin, and avoid brown ones.  Keep it in a dry, cool place, and don’t store it in a plastic bag.  I keep mine on the kitchen counter, near the stove, under a ceramic dome.  My garlic press is in a drawer nearby, making it quick and convenient to add garlic often.  My husband likes to cook with the pre-chopped garlic that you can buy in glass jars and keep in the refrigerator.  I also keep organic garlic powder on hand.

Press fresh garlic into soups, salads, sauces, and stir-fries just before serving.  Add to guacamole, mashed potatoes, and pizza.

Italian Butter:  Combine 1/2 cup extra-virgin olive oil with 1/4 to 1 teaspoon sea salt, 1/8 to 1/2 teaspoon crushed red pepper flakes, 1/2 teaspoon dried basil, 1/2 teaspoon dried oregano, 1 teaspoon dried rosemary, 1 tablespoon fresh parsley, and several cloves of fresh garlic (minced or crushed).  Adjust all spices to taste, and use fresh herbs in place of dried whenever possible.  Enjoy with whole-grain bread, pasta, or add lemon juice for a salad dressing.


Sore Throat Remedy:  Combine 1 tablespoon raw honey, 1/2 tablespoon crushed garlic cloves, and 1/8 teaspoon cayenne pepper (or to tolerance).  Eat as is, spread on sprouted whole-grain toast, whole-grain crackers, apples, or pears.  The honey and garlic both have antibacterial and antiviral properties that will coat the throat, and the cayenne helps bring circulation to the area and soothe inflammation.

If you are taking blood-thinning medication, check with your doctor before adding garlic to your diet.

Now you know!

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Natural Health Care Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

www.facebook.com/learningtobehealthy

This information is for educational purposes only and is not intended to diagnose or treat disease.  It does not take the place of any medical care that you may need.