Bone Broth: Comfort food that’s so good for you!

Try a hot mug of bone broth on a chilly winter day.

Do you know that good old bone broth has been used medicinally for millennia? That’s right, it has been used in China for over 2500 years for digestive health, as a blood builder and to help strengthen the kidneys. In 12th century Egypt, it was used to help colds and asthma. It’s been consumed throughout history for a variety of reasons including plain ol’ comfort food to warm us up on these chilly winter days.

What’s the difference between bone broth, stock and regular broth?

Come to find out, there is no significant difference between a good bone broth and a good stock. Both are water and bones cooked for a long time to get the gelatin, collagen and other nutrients out of the bones. It’s just recently the term bone broth became popular in association with high quality stock. They are generally much thicker than regular broth, which contains no bones, usually only meat and water. The keys to really nutritious bone broth are cooking it for a very long time, and starting with bones from animals fed a clean diet.

What are the potential health benefits of Bone Broth?

As stated, bone broth has been used medicinally for millennia for a variety of reasons and is very nutritious. Plain bone broth is carb-free, has few calories, and contains healthy fats and protein, making it great for people on specific diets like Paleo Diet, Ketogenic Diet, Whole30, Celiac, and any Gluten-Free diet. So, what are some of the health benefits of bone broth?

Digestive Health – There are a number of digestive issues that seem to respond well to daily consumption of a good bone broth. Irritable bowel, colitis, acid reflux, Crohn’s Disease, and Leaky Gut are just a few. Again, it seems to be the high gelatin content in bone broth that helps sooth and heal many gut problems.

Joint Health – When bone broth is made using the bones as well as the cartilage and joint tissue, you get a lot of healthy collagen and chondroitin sulfate among other building blocks for joints. These are great for healing, building and rebuilding the joints and cartilage in us.

Strengthens Bones – Healthy bones contain lots of minerals that are necessary for bone strength. When those bones are cooked for a long time, the minerals get a chance to leach out into the broth where they get absorbed by us when we consume it. Some of the key minerals include calcium and phosphorous, as well as numerous trace minerals such as magnesium, silicon and sulphur. It can be very helpful for people with osteoporosis or other bone disorders to drink a good bone broth daily.

Boosts Immune System – Immune health is linked to our white blood cells, and white blood cells are made in the deepest part of bones, the marrow. When we consume bone broth, we get the components to build more white blood cells to help fight infections and incoming pathogens. Also, the majority of our immune system is nestled in the intestines. Bone broth helps the immune system by helping to keep our entire digestive tract healthy.

Blood Building – As we just stated, when we consume a good bone broth, we get the components to build blood cells, both red and white. This is probably why gelatin has also been shown to help prevent anemia.

Boosts Brain & Nervous System – A good bone broth is loaded with healthy fats like omegas and other fatty acids. These, along with the minerals from the bones, are key nutrients aiding in brain health and nervous system function.

Boosts Collagen Production – Because bone broth contains gelatin, it contains collagen, which in turn helps us to build collagen in our bodies. People often see strengthened nails and hair, as well as less cellulite and wrinkles. And this collagen is also essential for connective tissues and many feel less joint pain when drinking a good bone broth daily.

Aids Weight Loss – Bone broth has zero carbs and very few calories, but contains healthy fats and protein. The high protein content and healthy fats in bone broth may help people feel full, and for longer. And these fats are excellent fuel for the whole body, making it keto diet friendly.

Other Health Issues Potentially Helped by Bone Broth:

  • Picture of beef bone broth in a pot.Autoimmune Issues – Helps many with inflammation, arthritis, and joint pain
  • Better Memory and Sleep
  • Adrenal Function
  • Fatigue
  • Muscle and Nerve Function
  • Ease Post Partum & Post Menopause
  • Recovery from Surgery, Long-term Illness, & Cancer
  • Balance Endocrine System
  • Contains Anti-aging Properties – helps cleanse our cellular matrix

What Nutrients Are in a Good Bone Broth?

  • Lots of Protein
  • Types I, II, & III Collagen
  • Fatty Acids & Omegas
  • Glucosamine
  • Hyaluronic Acid
  • Chondroitin
  • All 9 Essential Amino Acids
  • Calcium
  • Phosphorous
  • Magnesium
  • Potassium
  • Zinc
  • Manganese
  • Copper
  • Boron
  • Iron
  • Vitamin A
  • Vitamin D
  • Vitamin K
  • Vitamin C
  • Multiple B Vitamins

How do you make a good Bone Broth?

First, you have to start with good bones from animals that were fed a clean diet. This means grass-fed beef, free-range poultry, or wild-caught fish and game. Add the bones to a pot and add enough water to just cover them. Add a pinch of salt and one to two Tbs of  vinegar. The vinegar helps break down the bones to get the nutrients out better. Let sit 1/2 hour then bring to a boil. Reduce heat and simmer for at least 6 hours, but preferably 24 hours. The longer the better. Check periodically and skim off any scum that rises to the top. Pretty easy, right?

If you want a bone broth that is a soup starter, you can also add one onion, 2 carrots and three celery sticks. This is the recipe I’ve used for years. It comes from Nourishing Traditions, the Westin Price Foundation cookbook. I strain the vegetables and bones out after cooking, and then remove the veggies and any remaining meat to feed to the dogs in their food over the next few days worth of meals. Dogs and cats love it and it is so good for them.

Which Pre-made Bone Broth Does Nourishing World Recommend?

The perfect bone broth for when you don't have time to make it from scratch.Sometimes you just don’t have time to make bone broth so it is good to have a high quality bone broth on hand.

We love Perfect Bone Broth. Why? Because it is Organic, Free-Range Chicken Bone Broth and, what’s more, it is the least expensive per serving that we could find for that high level of quality.

What’s so good about Perfect Bone Broth?

  • 96% Protein
  • Contains 19 Amino Acids – All 9 Essential Amino Acids
  • Only One Ingredient – Free-range Organic Chicken Bone Broth
  • USDA Organic
  • Non-GMO
  • USA Sourced
  • No Pesticides or Herbicides
  • Glyphosate free
  • MSG free
  • Zero Sugar & Carbs
  • Dairy free
  • Soy free

Want some great recipes using Perfect Bone Broth? Check these out courtesy of Perfect Supplements.

Take the Two Week Bone Broth Challenge!

So, whether you drink your own, homemade bone broth or Perfect Bone Broth daily you are bound to experience some of the health benefits listed. Give it a try for two weeks and pay close attention. Let us know what you find!

Conquer chronic constipation with these helpful tips.

Check out these tips to get& keep your gut happy & healthy.

This has come up twice in the past month, so I took it as a sign to write about it. Coincidentally, it is also something I have struggled with for decades, so I have a fair bit of knowledge about fighting chronic constipation. Here are the stories that prompted me to write this post.

A woman I know took her adult daughter to the hospital in the middle of the night because she had severe abdominal pain. Diagnosis: constipation. She had not been pooping enough and was so backed up she was in severe pain.

The father of a friend was feeling very bloated. He had constant discomfort for long enough that he went to see his doctor about it. A CT scan showed he was all backed up. He didn’t believe his doctor because he was pooping every day. He left the doctor’s office still wondering what was wrong with him and went home. A few days later he went to the emergency room with the same complaint. After an MRI, he received the same diagnosis, he was backed up with poop.

Apparently, chronic constipation is a common problem. I knew I had a problem pooping — I usually only went every three or four days. And when I did go, it was very hard and painful to poop, and I often blocked up toilets. Sadly, it was a family joke. Happily, I have figured out what I need to do to have a good poop every day – no more blocked up toilets or feeling bloated.

Constipation & Regular Bowel Movements

For a long time, I didn’t realize pooping only a few times a week was a problem. I was pooping regularly, and didn’t want to consider there was a problem. Who wants to talk about pooping habits? It makes us uncomfortable and embarrassed. Then I fell into selling healthy supplements. I learned that I needed to have a good bowel movement at least once a day to help my body detox, relieve the bloated feeling and have less pain before and during the act.

Why are daily bowel movements crucial to helping our bodies detox?

Graphic of a human digestive system.Let’s start with a quick recap of our digestive system. Food starts in our mouth where saliva starts the breakdown process, then quickly enters our stomach. In the stomach, gastric acid breaks down, or digests, the food. Virtually no nutrients get absorbed in the stomach, that mostly happens in the intestines, specifically the small intestines, which is where the food goes from the stomach. In the small intestines, it is further digested and nutrients are absorbed. When our bodies are working properly, food should pass through the small intestines into the large intestines within roughly 6.5 to 8 hours. When food enters the large intestines, there are hardly any nutrients left. The large intestines job is to transfer water from the waste back to our bodies as well as absorb any remaining nutrients. This process can take anywhere from 30 to 40 hours in an individual with healthy digestion. The waste that remains contains toxins we ingest. These toxins come from chemicals in processed foods as well as pesticides. When waste remains in our intestines too long, the toxins can get absorbed into the body, wreaking havoc in our bodies and causing other organs to work hard to remove them from our body.

What can we do about chronic constipation?

Picture of a bottle of Oxy-Powder natural colon cleanser from Global Healing Center on a background of bubbles.First – A Good Colon Cleanse
Oxy Powder is an all natural colon cleanse that will get you pooping. The colon cleanse entails taking Oxy Powder every night for a week. You take as much as you need to have two or three bowel movements a day. This protocol helps to eliminate the deep-seated toxic build up lining the intestinal walls. I try to do this a couple times a year to help my body get rid of any toxins lingering in my digestive tract. Please keep in mind this is a colon cleanse and you may experience fleeting abdominal discomfort and very soft stool. I know I always do. I’ve never been in constant pain or anything, but I have experienced cramping before a bowel movement while taking this. I have to be near a toilet the next morning or there could be problems. Also, while doing the cleanse, you should avoid eating toxins as much as possible and drink lots and lots of water.

Natural Supplements to Keep You Pooping Daily

After you do the cleanse you have to find the right combination of nutrients to make sure you keep pooping well and continue to get it all out daily. For me this is a combination of a really good probiotic, magnesium and drinking close to a gallon of water every day.

According to research, human’s gut biomes are as different from person to person as our finger prints. Actually they are so varied and specific to each individual that we could be identified by our poop and the organisms present. Obviously, fingerprints are more pleasant to study, but you get the idea. Why do I mention this? Because the probiotic that works best for me may not do the same for you. That being said, my favorite probiotic is Prescript Assist. Whenever I change to try a different one, I get backed up again within a week or so. It takes me anothPicture of three kinds of soil-based probiotics, Just thrive Probiotics, Prescript Assist Probiotics and Latero Flora Probiotics, on a background of dirt with two gardening tools on the side that mimic a fork and spoon.er week or so back on Prescript Assist to get back to “normal”. It took three weeks on Prescript Assist before I started having daily movements regularly. And, I was taking two capsules in the morning and two at night. Now, I just take two in the morning unless I don’t go one day for some reason. Three other people I know well also have better bowel movements when they take Prescript Assist. My mother swears by Just Thrive Probiotic for the same reason. Check out this post to help you figure out which probiotic is the best for you.

Picture of a bottle of Natural Calm Magnesium in a stream.That was great for me for a long time. Then, last fall, I began following a keto diet. To many people this would have been a big diet change, but I was already eating a mostly Paleo diet – I had already cut out all the grain carbs, and processed sugars. I didn’t have as many carbs to cut as most. I had to cut out the natural sugars, like my honey. I used to drink tablespoons daily in my teas. Magnesium is a mineral found in honey and I think cutting it out upset that balance. I started taking one tablespoon of Natural Calm daily and things have never been better. Experts say almost 70% of the population is deficient in magnesium and many people notice better bowel movements when taking Natural Calm daily.

What Else Can Help You Poop Better?

Another thing I started doing is being conscious of how much water I’m drinking daily. This includes herbal teas, as well as unsweetened fruit water and juices. I try to drink over 1/2 gallon of water every day. I often drink more. Yes, I do pee more, but not as much as when I first stated. The body adjusts, and it is so worth it for all the benefits I notice from drinking adequate water daily. According to the European Hydration Institute, more than 50% of Americans don’t drink adequate amounts of water daily. This is roughly 8.5 eight ounce glasses daily, or just over 1/2 gallon. Smaller people need to drink less and larger people should drink more, especially if they want to lose weight.

Picture of Limitless Good Baobab Powder on a background that is a baobab tree.Getting more good fiber in my diet has also helped. I put two tablespoons of chia seeds in my morning and afternoon smoothies. That’s almost 15 grams of good fiber. I use Baobab Powder in my morning smoothie for the fiber and antioxidant benefits. There are six grams of fiber in each serving. Are you getting enough fiber? if not, then try adding chia seeds or Baobab Powder to your daily routine. I actually prefer the Baobab Powder because it is a powder and mixes easily in water or juice. And, with a 16,800 ORAC value, it packs an antioxidant punch that is phenomenal.

Chronic constipation seems to be a problem for many people, but with a little time and attention to what you are eating and what supplements you are taking, you can overcome it and have a healthy digestive system.

 

 

Six Healthy Habits of Successful People

What does success mean to you?

By Guest Author Sarah Cummings

Success means a lot of different things for a lot of different people.

For some it could mean rising to the top of their particular field. For others it could be raising a family of healthy well-adjusted children. For many it can mean the financial freedom to retire at forty. For me it means being able to travel, work and still get a good night’s sleep.

While success can come in many shapes, sizes and forms, if we look closely at the people we consider successful they tend share some remarkably similar healthy daily habits.

Successful people tend to be…

Early Risers

Successful people don’t tend to mess about in the morning time. Getting the day off to a good start has a remarkable knock on effect for the rest of the day. The trick is to get some big wins in early before the rest of the world gets up and distracts you. To achieve this a lot of successful people are early risers.

Some are at their desk an hour or two before the rest of the house are awake. Some hit the gym or go for a run. Exercise is often awkward to fit in during the regular course of the day so getting it in early is a smart move and one that many successful people do.

List Makers

Being successful is all about getting things done. The key to this is setting regular and achievable goals. These can be daily, weekly or even yearly but the important thing is to always know what you are working toward.

A lot of successful people will start or finish the day by writing a to do list. For some this might only include one high priority item. Everything else takes second fiddle until that one item is achieved. Phones will go unanswered (“They will call back if it’s important!”). Emails won’t even be checked.

When this one item is ticked off the day is considered a success, everything else is then a bonus.

Healthy Eaters

Successful people don’t have time to be unhealthy. Niggling colds and annoying stomach bugs will just get in the way of getting things done. For this reason successful people for the large part tend to pay a lot of attention to what they fuel themselves with.

They tend to pay a lot of attention to the nutritional content of food, focussing heavily on fresh food – prioritizing fruit, vegetables, fish and lean meat.

They also pay a lot of attention to the maintaining healthy nutrient and vitamin levels. Where necessary to bolster what they perceive to be lacking in their diet with supplements like dessicated liver and organic greens powders.

Regular Exercisers

Heading to the swimming pool or the gym for an hour a day might seem like it would get in the way of achieving things, however that’s an old fashioned way of thinking. Successful people don’t simply work long hours, no, instead they work smart. That means achieving more in less time.

Keeping the body fit helps to keep the mind sharp. Exercise helps to reduce feelings of stress and anxiety which tend to hamper decision making. Sitting at a desk for two hours worrying about the same problem is simply wasted time. Going for a walk or run, clearing the mind and then coming back with fresh eyes is a smart move.

For those exercisers with achy knees and tired joints, cod liver oil can be an absolute godsend. Not only does it reduce inflammation but it also promotes cardiovascular health.

Bedtime Respecters

There is a common myth that successful people tend to sleep less. That they can get by on only four or five hours sleep a night. This is simply untrue. Sleep makes us better at just about every single thing we do. It’s for this reason that a good night’s sleep has been referred to as the single greatest natural performance enhancer available.

There are of course anomalies, creative geniuses like Leonardo Da Vinci or Nikola Tesla who scoff at sleep in favor of all night bursts of creation and invention. But for the most part, the people that get stuff done are good sleepers.

If you want to improve your odds of success then adopting healthy sleep habits is one very important step in the process. A regular bedtime encourages regular sleep. This is true no matter your age. If you don’t have a bedtime this handy guide will help you work out when yours should be. 

Have trouble sleeping even when you do go to bed on time? Try drinking Natural Calm Magnesium during the day as it helps many people get better sleep.

TV Avoiders

Television has a habit of sucking you in and getting you hooked like a drug. The average American watches an eye-watering five hours of television a day! Now, look around the house of a lot of very successful people and the chances are you won’t find a television. That’s not to say they don’t keep up to date with current affairs or the latest pop culture it’s just they don’t let the current ‘must see’ show take over their lives.

Final Thoughts

Well, there you have it six healthy habits that a lot of successful people share. Now obviously there are hugely successful people out there who break every single rule in the book, they eat nothing but junk food and haven’t done a day’s exercise in their lives. It’s a percentage game however, and if you want to increase your odds of being successful I would say following the habits above will have a far better chance of paying off, and paying off big!

Try Yummy Keto Stuffing & Check Out Eco-Friendly Gift Ideas

Enjoy a Happy & Healthy Holiday Season!

As many of you know, I followed a Paleo diet for years, and still do for the most part, but now I also eat a very low carb, or Keto diet. I had already cut out white sugar and grains, so the leap to Keto was not as drastic for me as for many others. It’s not always easy though, but having good recipes helps. This Keto Stuffing is one of my new favorites. I made it for Thanksgiving and loved it, so wanted to share it with you before the next bunch of holidays. I think you’ll love it, too.

Keto-friendly Bacon Cauliflower Stuffing with sliced chicken brest.Keto Bacon Cauliflower Stuffing

Inspired by delish.com

Ingredients:
12 oz uncured bacon
1/2 medium onion, diced
2 large organic carrots, chopped
2 organic celery stalks, chopped
1 small head organic cauliflower, chopped
8 oz baby bella mushrooms, chopped
1/4 cup chopped fresh parsley
2 Tbs chopped fresh rosemary
1 Tbs chopped fresh sage or 1 tsp ground
1/2 cup Perfect Bone Broth

Directions:
1) Cook the bacon well in a large skillet. My stuffing doesn’t get the full 12 oz because my family always nibbles before the bacon makes it into the stuffing!
2) While the bacon is cooking, chop the onion, carrots and celery, set aside. Chop the mushrooms and cauliflower, set aside. Chop all the herbs and set aside.
3) Remove cooked bacon from pan and set aside to cool so you can handle and crumble it later.
4) Add the onion, carrots and celery to the pan with the bacon fat and sauté until soft, 7 or 8 minutes.
5) Add the mushrooms and cauliflower and cook until tender, 8 to 10 minutes.
6) Add the herbs, and salt and pepper to taste.
7) Add one scoop of Perfect Bone Broth to 1/2 cup hot water and stir until dissolved. Pour over stuffing and cook until it is totally absorbed, roughly ten minutes.

I hope you and your family enjoy this as much as we do!

 

Have a Green Holiday! Check out our Green Gifts & Green Gift Giving ideas.

Looking for Eco-freindly gift ideas?

We got you covered. Check out this post for some great eco-friendly gift giving and gift wrapping ideas. Use Coupon code EcoWrap when you buy 3 or more Envirosax reusable bags. They make great stocking stuffers as well as paperless wrapping!

Use coupon code GreenGift to get 10% off everything in our Green & Environmentally Friendly category all month long.

Make Keto Dieting Easy With Our New Keto-Friendly Supplements

The word Keto made from keto-friendly foods.

Are you on or have you considered going on a Keto Diet? Our new supplements are designed to make Keto easier and healthier than ever.

What is the Keto Diet?

The Keto diet is the newest diet craze helping people lose lots of weight relatively quickly. It has been around since the early 1900’s as an aid for people with epilepsy and diabetes, although many indigenous people ate this way throughout history. I have a friend who’s been doing an Atkin’s Diet since the early 2000’s who says a Keto diet is the same thing, just repackaged. Basically, on a Keto diet, you encourage your body to burn fat instead of carbs. This requires eating a lot of healthy fats and very low carbs.

When the body burns fat instead of carbs it is in ketosis. Ketosis happens differently for different people. Some people get into ketosis on 50 net carbs a day and others have to be as low as 20 net carbs a day to get and stay in ketosis. Generally it happens for most people somewhere between 20 and 80 net carbs a day. Your net carbs are the total carbs minus the fiber. So, a healthy Keto diet also includes lots of good fiber, like chia seeds, and Baobab Powder. Sounds simple, right? Well, it really isn’t all that simple because you have to make sure you are getting electrolytes and minerals – nutrients that tend to be lacking on a very low-carb diet. Many people start a Keto diet and end up experiencing flu-like symptoms known as Keto flu.

Closeup of a refreshing glass of water on a white backgroundWhat are the best ways to Avoid Keto Flu?

1) Firstly, drink lots of water. A good rule of thumb is to drink 1/2 to 1 oz of water per pound you weigh. Example: if you weigh 200 lbs, you should drink 100 to 200 oz of water daily. That is a lot of water, and part of the reason we need more minerals and electrolytes.

2) Make sure you are getting enough minerals and electrolytes – specifically magnesium, potassium and sodium. I personally drink two 1 quart glasses of water with 1 1/2 tsp Natural Calm Magnesium along with 1/4 tsp of Himalayan Sea Salt, daily. Start slow on the magnesium as it can have a laxative effect on some people. There is usually some potassium in Himalayan Salt, but if you experience leg cramps then more potassium can help. Avocado is rich in potassium and healthy fat. Spinach and Swiss chard are also good sources of natural potassium and low in net carbs.

3) Eat more healthy fat, especially MCT’s. This is where some of our new products come in. We now offer Perfect MCT Oil, and Perfect Keto MCT Oil Powder.

4) Get plenty of sleep.

What the heck are MCT’s and why are they good for a Keto Diet?

MCT’s are medium chain triglycerides – fatty acids the body uses for energy. MCT’s are the body’s favorite source of fuel and aren’t stored as fat in the body. They are quickly metabolized to deliver ketones to the entire body for fast energy. Coconut oil is naturally high in good MCT’s, but not as high as the isolated MCT Oil supplements flooding the market now. But you have to be wary of most of these as they contain fillers, added carb laden starches, and fake ingredients. Adding Perfect MCT Oil or Perfect Keto MCT Oil Powder into your daily diet can help you get into ketosis to burn that extra fat, and these MCT’s don’t have any extra ingredients or carbs.

Does the Keto Diet really work?

Why yes, it does! I personally lost almost 20 lbs doing a keto diet. It took me over six months to lose it, but I did it, and I’ve kept it off. I have never tested myself to see when I’m in ketosis, but by dropping my daily net carbs to under 80, I managed to lose the weight and maintain it. I also allow myself a carb day at least once a week so I don’t feel like I’m missing out on some of my favorite foods or if there’s a party I’m attending. People who drop their daily net carbs to the 20 to 30 range tend to drop significantly more weight, especially if they have a lot of weight to lose.

Are there any warnings for doing a Keto diet?

I already mentioned the Keto Flu. It is unpleasant and you should make sure to get the minerals, water and healthy fats in to avoid it. Also, stop stressing about fat intake. If you don’t eat enough fat, AND greatly reduce your carbs, you will deprive your body of the fuel it needs to survive. You will likely be very tired and NOT lose weight. Your body needs either carbs or fat for fuel and if you don’t give it either, it goes into starvation mode and hangs onto as much fat as possible. It is a difficult mindset to adjust to for many people who have been doing low-fat diets most of their adult life. Figure about 60 – 80 % of your food intake should be healthy fats, 20 – 30% should be protein and 5 – 15% should be carbs. I’ve maintained by staying in the 50-60 % total fat range. While calorie counting is not stressed as much on a keto diet as on many other diets, you still need to make sure you are not consuming more calories than you burn.

Another thing you should be aware of is that if you go on a Keto diet, plan on doing it forever if you want to maintain the weight loss. Once you go back to a regular diet with lots of carbs, the weight will come back on faster than it came off.

How do our new Keto Supplements make keto dieting easier?

Perfect Keto makes a low carb MCT Oil Powder as well as a ketones base to help people get into ketosis fast and keep them there.Here at Nourishing World, we are proud to announce our newest line of supplements – Perfect Keto. Perfect Keto makes supplements that are Keto-friendly and clean. They are designed to help get our bodies into ketosis and keep them there for hours of energy. We’ve already mentioned the Perfect Keto MCT Oil Powder, but we also have their Exogenous Ketone Base to get into ketosis instantly. This keto supplement supplies ketones directly into our systems – we don’t have to make them first. It also contains MCT Oil Powder for sustainable energy with no sugar and zero carbs. We also have their Perfect Keto Greens, a pleasant combination of healthy greens with their MCT Oil Powder. And their Matcha Latte also contains their MCT Oil Powder along with high quality matcha green tea. The Perfect Keto Supplements make it easy to fuel your body for whatever your day brings and help support your healthy keto lifestyle.

Perfect Supplements makes MCT Oil and Protein Powders that are zero carb and free from unhealthy ingredients.Perfect Supplements does it again with two new supplements that are ideal for any healthy keto diet – Perfct MCT Oil and Perfect Bone Broth. Perfect MCT Oil is super clean, super healthy MCT Oil from 100% organic coconuts – there are no other ingredients! And Perfect Bone Broth is from free range chickens sourced from the USA. Perfect Bone Broth is high in protein and has 0 carbs. It contains lots of naturally occurring collagen for digestive health and can be added to all kinds of food to boost the protein and health benefits. I’m also a big fan of their Perfect Hydrolyzed Collagen from grass-fed beef. While this isn’t a new product, it is an excellent protein source to add to smoothies along with some of the other Keto supplements listed.

What are some easy Keto meals?

My favorite keto meals are smoothies. I can add fuel and nutrients in the correct amounts and it keeps me going for hours. Check out this post we did that has some great Fat Coffee recipes that are loaded with healthy fats, protein and good fiber. Below is a great recipe for a morning smoothie to start your day off right.

Peaches & Greens SmoothieHealthy ingredients in the Peaches & Greens Smoothie include Perfect Keto Peaches and Cream Ketone Base, Perfect Hydrolyzed Collagen, Catie's Greens and organic chia seeds.

I like this for a breakfast smoothie because it is fast and loaded with good fuel and nutrients to start the day. This has enough fat and fiber to keep me going four to five hours.

Ingredients:
1 scoop Peaches & Cream Keto Base
1 scoop Perfect Hydrolyzed Collagen
1 Tbs Catie’s Organic Greens
2 Tbs Organic Chia Seeds
2 Tbs Organic Canned Coconut Milk ( I like Native Forest best because it is the creamiest)
8 – 10 oz water
1/2 cup ice

Directions:

Put it all in the blender except the ice and blend on high for a minute to break down the chia seeds a little. Then add the ice and mix until smooth. Enjoy!

Estimated Break Down

Net Carbs: 3.2g (9.8 Fiber, 1 Sugar), Fat: 17g, Protein: 16.2, Calories: 239

MCT Oil makes this carrot soup a perfect Keto mealEasy Coconut Carrot Soup
Recipe adapted from Perfect Supplements

Ingredients:

2 large organic carrots
1/4 cup organic full fat canned coconut milk
2 Tbs cup raw macadamias
2 Tbs Perfect MCT Oil
1 Tbs dried coconut shreds
2 scoops Perfect Bone Broth
1 tsp fresh ginger or 1/4 tsp dried ginger
1/4 tsp sea salt
1/4 tsp curry powder – tastes good without the curry if you don’t like curry
1/2 cup water

Directions:

Add all ingredients except water to a blender or food processor. Add water to desired consistency. Enjoy hot or cold.

Estimated Break Down

This recipe makes roughly two 1 cup servings.

Net Carbs: 7.4g (3.4 Fiber, 6.3 Sugar), Fat: 31.7g, Protein: 18g, Calories: 243

More On Easy Keto Meals

Other ways to get healthy fats into your diet is to use the Perfect MCT Oil in place of other oils for things like salad dressing. I like to make my own dressings because I try to avoid the bad oils found in most salad dressings. Now I use some MCT Oil in place of some of the olive oil. This works great for sauces and marinades, too. Try having sliced avocado with your meal to add healthy fat. Replace rice with riced cauliflower with lots of yummy cultured butter. Mashed cauliflower can replace mashed potatoes. My favorite sugar replacement for baking and drinks is Pure Monk, powdered monk fruit, but stevia is another healthy alternative. Last night I had my cheeseburger wrapped in a big piece of romaine lettuce and I do BLT’s this way, too. I have taco salads instead of eating the fixins on tortillas or taco shells. And I love making pizza on sliced jicama instead of  putting it on flour crust. Check out the list below for some keto food substitutions for common food. Remember, for keto to be successful, it has to be a true lifestyle change, not a temporary diet. Make some of these changes and you will soon see the the benefits of living a Keto lifestyle for yourself.

Low-Carb Keto Substitutions for Common Foods

 

5 Best Immune Boosters for Kids

Boost their immune system and avoid the back to school bugs.

I can’t believe the Summer is almost gone! We had a blast visiting Hershey Park in PA and Scarborough Beach here in RI. The time flew by and now the kids are back to school. And all I can think about is how much the schools are a breeding ground for colds and other sicknesses. Time to start boosting their immune systems before they bring that crap home!

Best Immune Boosters for Kids

Wanna prevent or lessen the duration of sicknesses? Then check out this list of my favorite immune boosters for people of all ages.

Vitamin C from Real Food

Picture of Catie's Vitamin C Plus and Pure Radiance C supplements on a background of fresh berries.Vitamin C has been touted as a great immune booster and antioxidant for decades. But, not all vitamin C is created equal. Created is the key word there because lab synthesized vitamin C lacks the cofactors that help our bodies absorb and use it. Much of it just goes right through us without being absorbed. Yes, it is cheaper, but you literally might as well throw your money right into the toilet. You might ask “What about  Emergen C? That is supposed to be like a billion mg per serving. Won’t that help?” It has to have so much because so much just goes right through you. Yes, it does help some people, but it may also be doing harm. A friend of mine ended up with kidney stones because her body was taxed with flushing all the excess synthetic C from her system. Her very young children had colds and she was trying to be proactive and started taking 5000mg of synthetic vitamin C daily (Emergen-C) to stave it off. After a couple weeks of this, she was in terrible pain from trying to pass the stones. Her PCP said it was from her body eliminating all the unabsorbed synthetic C. The cold would have been preferable!

So, here at Nourishing World, we sell only vitamin C supplements from whole food and real food sources – the kind your body can absorb properly and effectively. My personal favorite is the Catie’s Vitamin C Plus. This is a powdered supplement that can be added to drinks or smoothies, yogurt, apple sauce or any super moist food. It cannot be cooked, so don’t add it to hot foods or drinks. It tastes like fruit punch, so you can mix it into your kids water bottles for school to keep their immunity high all day. If they don’t like the taste of this one, my next favorite is Pure Synergy Vitamin C. This is a super concentrated real food vitamin C supplement. The serving size is just 1/4 tsp or one capsule. Again the powder can be added to many foods. I take vitamin C every day not just for it’s immune boosting effects, but also because it is vital to helping our body absorb proteins. And, our bodies cannot produce vitamin C, no matter what we eat. We have to get it from outside sources, so if you don’t think you eat much vitamin C in a day, then a high quality vitamin C supplement is very important for you.

Medicinal Grade Manuka Honey

A picture of 100% Raw Wedderspoon Manuka Honey on a background of bees in honeycomb.While regular honey has some immune boosting properties, medicinal grade Manuka honey kicks it up a few notches. This is super easy to get children to take because it is sweet and tasty. It can be mixed into warm liquids (under 96° F), spread on crackers or bread, or mixed with your favorite nut butter. Again, avoid mixing it with hot foods or drinks. It is a fantastic supplement to have on hand for immune boosting and so much more. It is also great for the digestive tract and is a fantastic natural anti-inflammatory. And, Manuka honey is antibacterial and antimicrobial, so it is great to use on wounds and burns. I used a combination of this and emu oil on my stitches and resulting wounds after my ACL/MCL knee surgery. Both my doctor and physical therapist were amazed at how well I healed. And two years later I have only very faint scars.

Our favorite brand is Wedderspoon Manuka Honey because it is raw. Therefore it contains all the beneficial enzymes that many other brands cook out. You can read more about this fantastic supplement here. When my daughter has a mild cold, I send her to school with a couple of the Honey On The Go packets to take while at school to help keep her body fighting that cold all day

Superfood Antioxidant Acai

A picture of Perfect Acai powder on a background of acai berries in baskets.Size doesn’t always matter. Acai berries, while small, are the world’s most concentrated antioxidant source! And our favorite brand, Perfect Acai has an astounding ORAC value of 50,000 per 100 g – on average 50 higher than the competition. This is because Perfect Acai is organic and super pure with no fillers of flow agents. Aside from being a great immune booster, acai also has anti-inflammatory properties and has been shown to help regulate cholesterol levels and reverse free radical damage.

Perfect Acai comes in capsule or powder form. The capsules are great for older kids and busy adults who want to get their antioxidants quickly. The powder is perfect for adding to food and smoothies for young children or quick easy breakfasts. I put this in my morning smoothie to keep my immunity up all year round.

Improve Gut Health with Probiotics

Eat Dirt? Absolutely.Did you know that your gut houses 70% of the cells that make up our immune system? That’s right, so a healthy gut is crucial to a healthy immune system. One of the best and easiest things everyone can do for their guts is to take a really good probiotic. Probiotics can help our bodies maintain a good ratio of bacteria in our entire digestive system. All sorts of problems can occur when the ratio gets out of whack. I really can’t go into all the benefits of adding probiotics to your regimen, so to learn more about the benefits of probiotics, check out this article.

My all time favorite probiotic is Prescript Assist. This is a soil-based probiotic that is safe for people of all ages. If children cannot swallow the capsules, then they can be opened and poured into food or thick drinks. The powder won’t dissolve, so if you pour it into water or juice, it will float on top and stick to the sides of the glass. This is the probiotic I have been taking for years.

Boost Brain Power & Immunity with Coconut Oil

Picture of Perfect Coconut Oil on a background of coconuts.Coconut oil is a fantastic immune booster because of all the unique medium chain fatty acids in it, lauric acid, capric acid and caprylic acid. During digestion, these are broken down into monoglycerides and free fatty acids. The monoglycerides deter microbes from attacking our immune system. Monolaurin, from lauric acid, is believed to have the best antiviral, anti-fungal and antibacterial effect. Good coconut oil contains more naturally occurring  lauric acid than any other food besides breast milk. And it is great for brain power at school and work.

But, not all coconut oils are as good. Make sure you get a high quality, unrefined coconut oil if you want to get all the immune and brain boosting goodness from it. We sell two excellent quality coconut oils, Perfect Coconut Oil and Blue Breeze Coconut Oil from Green Pastures. Both are organic and cold pressed. Perfect Coconut Oil comes in capsules, too for those who like the ease of swallowing capsules.

Coconut oil can be added to oatmeal or any hot cereal, smoothies, or you can even make salad dressing out of it. You can stir-fry veggies with it or use it in baking. Adding one or two tablespoons a day to your children’s diet can help boost their immune system and their brain power.

Final Thoughts on Immune Boosting for Kids

This is a list of real food supplements that can be taken daily to help boost and keep our immune systems healthy. I know from experience that taking Perfect Acai and Vitamin C daily has helped me go from getting six or more colds a year to once or fewer. I also take more if I feel a tiny bit under the weather to help stave off colds before they take root. We have other great immune boosters, like cod liver oil, but that is much harder to get kids to take. The immune boosters on this list can be taken daily by people of all ages. So, what are you waiting for? Grab some and get it in yourself and your kids before they bring home something besides their latest art project.

 

The Best Low Carb, Gluten-Free Pecan Sandies Recipe Ever

Get your sweet fix with these yummy shortbread Pecan Sandies!

Sweets have always been my dieting downfall. I can’t resist cookies, candy and pretty much all desserts. Tough on a Keto or Paleo diet. But, over the past couple years, I’ve found some great cookie, candy and dessert recipes that give me my sweet fix and are still healthy and low carb. This recipe definitely fits the bill.

I always loved Pecan Sandies cookies growing up. All that crumbly goodness was great dunked in a nice cold glass of milk. I tried these cookies and fell in love all over again. My sister, the cookie making queen in our family, couldn’t believe they had no flour in them when she looked at them. And she was impressed when she tasted them, too – as was everyone who tasted them. They are delish!

Keto-Friendly Pecan Sandie Recipe

Picture of Pure Monk 100% monk fruit sweetener.Adapted from isavea2z.com recipe for Keto Shortbread. I use a combination of coconut sugar and pure monk fruit powder to sweeten these, but you can use the sweetener of your choice. Pure monk fruit is soooo sweet, you only need a little. I love the Pure Monk monk fruit sweetener because there is no weird aftertaste like with stevia and erythritol. Read monk fruit sweetener labels carefully – many have other sweeteners in there. This was the only one I found that was just monk fruit. To make these cookies Paleo-friendly, substitute coconut oil for the butter.

Ingredients:
2 1/2 cups almond flour
6 Tbs softened cultured butter
1 Tbs organic coconut sugar
1/4 tsp Pure Monk monk fruit sweetener
1 tsp vanilla extract
1/4 cup organic chopped pecans (eliminate for shortbread or allergies)

Directions:
1) Preheat oven to 350°.
2) Mix softened butter and sweetener until light and fluffy. If the butter is too soft, it will be too oily, so don’t over soften the butter.
3) Mix in vanilla.
Picture of crumbly Keto Shortbread Cookie dough before it gets cooked.4) Add the almond flour slowly and mix well. It should look a little crumbly, but will stick together and be dough-like when you pick it up.
5) Drop by tablespoon full onto cookie sheet. Press each one down to 1/4 to 1/2 inch thick. They will not expand much when cooked, so don’t make them too thin.
Picture of Keto Pecan Sandies golden brown just out of the oven.

 

 

6) Cook for 8 – 12 minute, depending on thickness, on top rack. The edges will be a light golden brown when done. They will be very crumbly when hot and will harden as they cool. Cool on rack and enjoy! Makes 20 cookies.

Picture of Keto Pecan Sandies on a plate – one has had a couple bites taken out of it.
Macro Info per cookie if using my sweetener suggestions:

Calories: 101
Carbs: 3.8, Fiber: 1.6, Net Carbs: 2.2
Fat: 8.1
Protein: 3.2

Good luck eating only one!