Health & Wellbeing Podcast #20

There’s been a bit of a gap since my last podcast and blog post, but never fear, I am still here! I didn’t fall off the side of the planet, I’ve been spending some wonderful, blissful, quality time with my little cherub Ash. He’s now 5 months old, can you believe how fast that has gone?

This podcast was one that I recorded with Laura Yen from Burton Health back when I was in my last weeks of pregnancy. It’s taken me a good while to get this out, but it’s worth the wait because this podcast is jam-packed with helpful information about sleep and insomnia.

Sleep is a very important part of your health to get right. Alongside things like stress levels, diet and exercise, sleep is one of the basics that need to be addressed in order to be healthy.

In Australia, 13-33% of adults have regular difficulty in either getting to sleep or staying asleep. In NSW alone, almost one-fifth of the population are chronically sleep restricted. That really sucks.

Conventional sleeping medications will certainly get you to sleep, but many people are hesitant to use them because of their side effects and addictive nature.

In this podcast Laura and I talk about the importance of sleep, sleep cycles, what sleep deprivation does to us, and how to improve our sleep.

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Video

Part 1

0:00 Intro and disclaimer.

1:07 Some sleep statistics and the connection between sleep problems and depression.

2:04 What is insomnia?

3:02 Sleep cycles

06:04 Why sleep is important

07:00 Biphasic sleep, or segmented sleep.

7:50 How can sleep problems affect health?

9:57 Lack of sleep can affect your ability to think clearly, and getting a good night sleep is very important for students.

10:30 Are phones in the bedroom affecting sleep health?

12:28 Sleep deprivation can worsen inflammation and affect gut flora

13:00 Causes of sleep issues: light, shift work, artificial light, noise, temperature, sleeping environment

17:04 Earthing

17:55 Light affects dopamine which can affect insulin signalling and cortisol, and how cortisol can affect sleep

Part 2

0:20 Get into a good routine and start improving sleep hygiene

1:30 How your dinner can affect your sleep

2:10 Sleep routine, and training yourself to sleep

03:10 The blue light from electrical gadgets can affect sleep. F.lux is an app you can get tochange the colour of your computer screen, or you can get orange/amber coloured glasses.

04: 10  Stimulants and sleep

04:50 More on food and sleep: carbohydrates and low-carb diet for sleep; amino acids in foods to help sleep hormones; alcohol

06:15  What time should you go to bed?

08:05 Mindfulness, meditation and journaling

10:45  Sleep debt

11: 45  Address stress in the day, cortisol test and herbs for stress

12:46  Have a nice bedroom

13:47  Supplements and herbs for sleep

Audio

About Laura

Laura is a clinical naturopath practicing in St Leonards and Dural. Her key areas of interest are female hormone disorders, digestive health, stress & adrenal fatigue. Through her clinical experience Laura has identified the prevalence of stress in our everyday lives and sees it as the most common cause or exacerbating factor of her patients health conditions. Laura believes that we need to get back to basics and work on our ability to release and manage stress in order to prevent and treat disease.

Last year Laura set herself the mission to reach beyond the walls of her clinics and send her de-stress message out to Australian and New Zealand households through the Burton Health Tea Club. Each month she sends love letters and tea packages to her members to inject joy and excitement into their days and to remind them to slow down, relax and reconnect while sipping on a cup of organic herbal tea.

You can connect with Laura via her website www.burtonhealth.com.au, on Facebook, Twitter or on Instagram.

The post Sleep and Insomnia – Podcast #20 appeared first on Alison Mitchell Naturopath.

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It’s getting close to exam time, and stressed out students (and teachers and parents) are making more of an appearance in my clinic this last month.

The good news is that the stress and anxiety of the looming HSC doesn’t have to take over your health. So what can be done?

Boosting your brain health

There are a few key strategies I recommend when it comes to making sure your brain is in tip top shape.

Eat well

Teenagers have a very high requirement for nutrients, and this is second only to during pregnancy and lactation. The best way for teenagers to make sure they’re getting all of these nutrients is to eat a diverse diet high in different coloured fruits and vegetables, whole grains (such as brown rice, quinoa, barley, and millet), nuts and seeds, legumes and beans, seafood, moderate amount of meats (or alternatives) and dairy (or alternatives if intolerant/allergic).

The NHANES and NHANES III (National Health and Nutrition Examination Survey) both concluded that:

“The highest prevalence of unsatisfactory nutritional status occurs in the adolescent age group”

They found that teens were most likely to be deficient in:

• Calcium
• Iron
• Riboflavin (vitamin B2)
• Thiamine (vitamin B1)
• Vitamin A
• Vitamin C
• Zinc

Calcium

Teen girls aren’t likely to be thinking about their risk for osteoporosis, but maybe they should be.  Peak bone density is reached for most women in their early 20s, and what they are eating in their teen years has an enormous impact on the health of their bones later in life.

While calcium is most well known for it’s role in bone and teeth health, it’s also important for muscle and nerve function, cell health and involved in blood clotting. Dairy is the most well known source of calcium, but it’s not always the most ideal source as many people experience intolerances and/or allergies to dairy. Some good sources are fish with bones (such as tinned salmon and sardines), seaweeds, broccoli, leafy greens, almonds and black strap molasses.

Calcium requirements vary based on need – and the need increases during times of growth, such as during teen growth spurts.

Before rushing off and supplementing with calcium, keep in mind that calcium works best when accompanied by it’s co-factors, in particular vitamin K2, magnesium, boron and vitamin D.

Zinc

Zinc is a really common deficiency, especially in teenagers. It’s important for hormone health, immune health, mood health, hair and skin, growth and development, and in the formation of the reproductive organs.

Deficiency of zinc often shows first in a reduced sense of taste and appetite. It’s very common for this to happen in girls. Skin problems, frequent infections, poor wound healing and mood imbalances are some other common deficiency signs in teens. Fussy eaters are often low in zinc, as deficiency alters taste and appetite.

The best sources of zinc are meat, liver, eggs and seafood (especially oysters), but it’s also found in nuts, legumes, mushrooms, green beans and pumpkin and sunflower seeds.

Iron

Iron is another common deficiency. It’s a mineral that exists mostly within our red blood cells, helping to carry oxygen molecules around the body. When you’re low in iron it can cause feelings of fatigue and difficulty thinking clearly. Iron deficiency can affect thyroid function, and it can also cause the immune system to weaken.

A common sign of iron deficiency is pale nail beds, pale lower eyelids and brittle hair. In severe iron deficiency cases the nails take on a spooned shape.

Iron is found in meat, organ meat and seafood, as well as in nuts, legumes, some fruit and dried fruit and some vegies including beetroot and spinach.

Calorie and nutrient requirements

• The best way to keep the hunger at a reasonable level and reduce the urge to splurge on junk food is to eat regularly, and to keep a varied, low GI diet.
• Ensure there’s plenty of good fats such as coconut oil, butter, nuts and seeds, olive oil and avocado. Nut butter and almond butter are a great snack idea and really help to satisfy hunger.
• Beans, legumes and brown rice are a cheap way to add in some extra fibre, complex carbs and calories. Have a side of these with your main meals, and make dips with beans for some extra sustenance throughout the day. To reduce the gas you can experience with them, use dried beans, soak them overnight then cook on the stove for a few hours, rather than buying the tinned. You can keep them in the fridge for about a week.
• Aim for 2 to 3 pieces of fruit a day, and at least 5 serves of vegetables a day. Starchy veg like sweet potato, potatoes and pumpkin are a great source of calories and have plenty of fibre.
• If you choose, you can use Meat, chicken and fish for additional protein.
• Whether you choose to include grains and dairy in the diet depends on the individual, but if there’s no intolerance than yoghurt and cheese are a good addition, and melted cheese can help make a lot of veg more palatable for fussy teens.

Snack ideas:

• Apple slices with nut butter
• Vegie sticks with dip
• Popcorn
• Full-fat yoghurt (avoid brands with added sugar and thickeners)
• Fruit
• Baked corn chips with bean dip
• Hard boiled egg and a piece of fruit
• Trail mix
• Muesli bar
• Protein/bliss balls
• Roasted chickpeas with seasoning
• Edamame beans

Get a good night sleep

Most teens get 7.5 hrs a night, but they actually need about 9 hours. This lack of sleep builds up what is known as sleep debt making them feel pretty lousy in the mornings.

For most teens, sleep is a low priority. They stay up late, often because they’re busy doing things, but it can also be because they have trouble falling asleep.

Normally our bodies work to a biological clock and this helps us to feel tired when it’s time to go to bed and then wakes us up at a regular time, but this clock isn’t working properly in teenagers.

There’s been several studies which have found that teens who get better sleep often perform better in academic and skill tests. Getting a good night sleep can give you a bigger advantage than anything else you can do. One study showed that when teens got a better night sleep, they improved their test scores by roughly 40% compared to when they slept poorly. That’s a pretty huge amount and goes to show the value of good sleep.

Keeping stress under control

It seems that now more than ever teenagers are susceptible to experiencing stress, and this can result in feelings of anxiety, anger, depression as well as sleep disturbances, hormone imbalances and immune problems.

Helpful methods of managing stress don’t vary too greatly to those for adults, but the key point is that teenagers need to be taught how to deal with stress. If at all possible, start the lessons of mindfulness and stress management early (from primary school). Teens who don’t know how to cope with their stress are more likely to release the stress in the form of anger, behavioural issues or substance abuse, and often are unaware that these actions are a result of the stress they are feeling, and are often unaware of the impact stress is having on their mental and physical health.

• Take up an enjoyable hobby – this can be anything from art, music, reading or going to the movies.
• Get physical – sport, particularly that with a social element to it can be a great way to burn off stress.
• Talk it out – a trusted teacher, a family member, a friend, a counsellor. Anyone who will make them feel listened to, and allow them to express how they are feeling. Many teenagers report feeling unheard
• Mindfulness, meditation, relaxation – there are several smartphone apps that could be helpful, one of my favourites is Headspace
• Journalling – getting the thoughts out of your head and onto paper is a great way to reduce stress
• Herbal and nutritional medicine – If the above stress management techniques aren’t helping it may suggest that stress has been going on for too long, depleting vitamins and minerals that are essential for stress management. The worse the deficiency the more stress has an impact – a catch 22 situation. If this is the case, see a practitioner who can help to break the cycle with the correct supplements.

Herbal medicine

My favourite herb to help boost brain function, in particular in preparation for exam time is Bacopa (Bacopa monnieri). Also known as Brahmi, this herb has been used traditionally in Ayurvedic medicine as a ‘nerve’, and taken up more readily by western herbalists in the last decade or so to help with memory, mood and brain health.

The Ayurvedic common name ‘Brahmi’ derives from the Sanskrit ‘Brahman’, which denotes the (divine) intelligence behind creation and, from that, is associated with all aspects of general intelligence, such as cognition, reasoning and memory.

Bacopa has been studied in both adults and children and found that it helps to boost cognitive function, at best when taken consistently for 3-4 months. There were no major side effects reported. These studies were performed using a specific extract of Bacopa known as BacoMind^®.

Another extract of Bacopa, KeenMind (CDRI 08) has also been found in several studies to promote memory and concentration, as well as reducing the anxiety felt when under pressure when needing to multitask.

It is thought that some of the other mechanisms of Bacopa aid in it’s affect on cognitive function. Bacopa has been shown to reduce anxiety, reduce oxidation, reduce digestive spasm and promote healing of gastric mucosa, support thyroid function, and possibly aid in the treatment of epilepsy

While Bacopa is usually the staple for my exam readying, brain boosting herbal protocol I will often include other herbs which may be indicated, however this is usually based on the individual.

A student who experiences a lot of anxiety with digestive issues at the same time may be given some herbs with dual action for the nervous system and the stomach such as Lemon Balm, Manuka or Chamomile. A student who feels overwhelmed by stress and tired as a result may be given some adaptogens (herbs that enhance the bodies stress ability to deal with stress) such as Withania, Rhodiola or Siberian ginseng. Students whose sleep suffers may be given some herbs that help them deal with stress during the day, but a separate sleep formula for the evening. Sometimes there’s a combination of situations, and that’s where herbal medicine is so wonderful, as it can be individualised for each scenario.

If you are interested in seeking support for yourself, or perhaps you’d like an appointment for your son or daughter then please do not hesitate to contact me to organise an appointment. If you’re unable to make it into the clinic, skype consults are now available. Use the form on the contact page, or call the clinic directly on 02 45776215 to make a booking.

Works cited.

Annette Morgan and John Stevens. Does Bacopa monnieri Improve Memory Performance in Older Persons? Results of a Randomized, Placebo-Controlled, Double-Blind Trial The Journal of Alternative and Complementary Medicine. July 2010, 16(7): 753-759. doi:10.1089/acm.2009.0342.

P.D. Usha, P. Wasim , J.A. Joshua , P. Geetharani , B. Murali , A.S. Mayachari , K. Venkateshwarlu , V.S. Saxena , M. Deepak and A. Amit , 2008. BacoMind^®: A Cognitive Enhancer in Children Requiring Individual Education Programme. Journal of Pharmacology and Toxicology, 3: 302-310.

Gohil KJ, Patel JA. A review on Bacopa monniera: Current research and future prospects. Int J Green Pharm 2010;4:1-9

Dave UP, et al. An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children. Advances in mind-body medicine. Spring 2014; 28(2): 10-5.

Benson S, et al. An acute, double-blind, placebo-controlled cross-over study of 320 mg and 640 mg doses of Bacopa monnieri (CDRI 08) on multitasking stress reactivity and mood. Phytotherapy research: PTR. April 2014; 28(4):551-9.

Stough C et al. The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects. Psychopharmacology. Aug 2001;156 (4): 481-484.

Downey LA et al. An acute, double-blind, placebo-controlled crossover study of 320 mg and 640 mg doses of a special extract of Bacopa monnieri (CDRI 08™) on sustained cognitive performance. Phytotherapy research: PTR. Sep 2013;27(9):1407-13.

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In this podcast episode I interview Melinda King about her stress management program Crazy 2 Calm, stress management techniques and nutrition for stress.  We also chat about her recent New York trip where she explored healthy restaurants, attended a seminar by Gabby Bernstein, Spirit Junkie and generally had a good time.

Melinda is a University qualified Naturopath with a passion for stress management and good health. She practices at at the Terra Madre Wellness Clinic in Northcote, Victoria, focusing on treating anxiety, digestive complaints and women’s health with diet, herbal medicine and counselling.

Connect with Melinda through her website http://melindaking.com.au/ or on Facebook or Instagram, and learn more about her Crazy 2 Calm program at http://crazy2calm.com.au/

Video:

Audio:

Podcast breakdown:

0:55 A bit about Melinda and her personal health journey and how she got into Naturopathy.
6:23 What has Melinda been getting up to lately? She discusses her New York trip and her mission to find healthy places to eat while there.
12:18 Melinda talks about her experience attending the Gabby Bernstein – Spirit Junkie seminar.
15:54 How Melinda developed the ideas for her Crazy 2 Calm program with a ‘Think Week’ in Bali.
18:26 A bit more about the Crazy 2 Calm program
19:44 Step 1- Unwind
20:26 Step 2 – Nourish
20:52 Step 3 – Breathe
21:12 Step 4 – Accept
21:34 Step 5 – Surrender
22:19 Step 6 – Slow
22:45 Step 7 – Refresh
23:03 Step 8 – Connect
23:22 Step 9 – Love
24:00 Step 10 – Create
27:40 Some of the effects stress can have on our health, in particular the way stress affects our nervous system balance which can impede digestion, hormone health, skin health and more.
31:30 The importance of addressing stress as the root cause of ill health
33:06 The ability to heal from injuries and illnesses is affected by stress
33:41 What do you do when you’re too time poor to meditate?
34:42 the 4:2, 6:2 breath as a quick and easy way to pull out of sympathetic nervous system dominance
35:55 How to deal with negative/draining people.
37:19 How to pull yourself out of a bad day.
41:52 Affirmations to get through a bad day and when you feel pressured to be a certain way.
43:50 Why you should set your happiness around gratitude rather than goal achievement
46:55 Stress busting diet
48:51 The importance of blood sugar control for stable mood
50:50 Balanced blood sugar levels for stronger willpower to reduce emotional eating
52:15 Getting on top of the basics: Sleep, stress, whole food diet.
56:08 Our favourite calming herbs
59:28 How to connect with us

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Health & Wellbeing Podcast #2

This is my second podcast and this time it’s all me. Today I’m talking about reasons for fatigue. Energy problems can be caused by a huge range of issues, so I wanted to discuss some of the most common ones. While it’s not a 100% conclusive list, I hope that this gives people a good place to start when they’re trying to work out why they’re so tired.

Want to subscribe to get podcasts automatically? You can do that here: https://itunes.apple.com/au/podcast/health-wellbeing-podcast/id1006574743

Podcast breakdown:

2:30 Mitochondria – The powerhouse of your cells, where energy is made. The health and quantity of our mitochrondria determine our ability to make energy, and they can they are susceptible to oxidative damage, and can be depleted by certain nutritional deficiencies.

5:22 Inflammation, particularly chronic inflammation can affect energy and cause other imbalance.

7:40 Andropause, also known as male menopause

8:16 Some tips on reducing chronic inflammation

9:14 Stress is a major cause of fatigue, usually presenting in the form of adrenal exhaustion of HPA Axis dysfunction.

11:28 Thyroid problems are another major cause of fatigue, especially hypothyroidism.

13:36 Nutritional deficiencies that can cause fatigue, Iron, B vitamins, magnesium, zinc

16:12 Certain medications can affect energy levels

16:46 Inadequate exercise can cause fatigue, but this isn’t always straightforward

18:27 The wrong diet – not enough food, too much food, or the wrong type of food for you.

20:39 Sleep. Most of us aren’t getting enough, or it can be an issue with the quality of sleep. I discuss some tips on sleep hygiene.

23:00 Sleep apnoea

23:40 Shift work

26:30 Obesity and fatigue

28:57 The importance of gut health; gut problems can cause fatigue as well.

30:00 Toxicity affects the mitochrondria- what is toxicity, where does it come from, how can you identify if you’re toxic?

31:13 What do you do if you’ve been tired for a long time and you don’t know why? Start by working out a timeline. If you can’t do this because the fatigue has been going on for such a long time then testing may be helpful. There are several different types of testing available, but you may not need to do all of them.

33:00 Some tips for reducing inflammation and improving energy through diet

34:30 Depression is a common cause of fatigue.

35:29 My favourite herbs for energy

The post Reasons for Fatigue appeared first on Alison Mitchell Naturopath.

When I first read about the health benefits of gelatin a few months ago, I began recommending the consumption of bone broths to my patients with degenerative and inflammatory conditions, knee and joint pain, as well as my patients with fibromyalgia and chronic fatigue syndrome.  Broths and stocks are healing foods for the musculoskeletal system and are also alkalizing, making them helpful for these types of conditions.  However, I am now even more excited about gelatin, having discovered an even wider range of health benefits that gelatin and its set of amino acids (in particular glycine and proline) provides us.

What is Gelatin?

Gelatin is a protein substance – essentially it is collagen.  Collagen is sourced from non-muscle animal parts (varying from ligaments, tendons, bone and skin) which are dried and ground into powder.  Because the western diet has veered away from eating these parts of the animal (which our ancestors prized) our protein intake usually consists solely of muscle meats.  Because of this we are not obtaining the balance of amino acids that our body craves which can result in some health problems.

Nose-to-tail eating is a concept which involves not wasting any of the animal by making use of all of it parts (usually by eating them) – this not only reduces food wastage, but is also economical and pays more respect to the animal. Some celebrities and chefs such as Carlo Petrini and his Slow Food Movement, Fergus Henderson, Hugh Fearnley-Whittingstall from River Cottage, Anthony Bourdain, Colin Fassnidge from restaurant Four in Hand, and Masterchef contestant Chris Badenoch have been promoting this concept for the above reasons, however many people still find that the whole concept makes them squeamish.  If you are one of those people, please read on and I hope I can change your mind.

Benefits of gelatin

From reducing inflammation in joints to promoting thick hair and reducing cellulite and stretch marks, gelatin has a wide range of benefits.

1. 1.  It helps to reduce inflammation (1)(2), by balancing some of the hormones which when too high can cause excess inflammation (oestrogen and serotonin).
2. 2.  It assists in wound healing (3).  Our body will break down our collagen to release glycine which helps to initiate wound healing, and supplementing with gelatin can speed the healing process.  Gelatin has been used traditionally for wound healing and reducing excessive bleeding (e.g. nosebleeds) by consuming gelatin and even by applying it directly to wounds.(4)
3. 3.  It supports digestive health by protecting and healing the digestive lining (5)(6), making it a fantastic dietary addition for people with digestive problems and multiple food intolerances.  Gelatin also contains glutamine, an amino acid which acts as fuel for our intestinal cells.  Our digestion also benefits from adding gelatin rich foods to cooking, as when we cook muscle meats along with gelatin rich parts or meat that’s attached to bone, it helps the breakdown of protein and fat making it easier to digest and absorb.  Gelatin also improves the passage of food through the intestines.
4. 4.  Healthy bones and joints (7).  When gelatin is used as a supplement for knee pain or osteoarthritis, pain relief is usually within a few days.  This fast result is due to its anti-inflammatory properties, but with continued use gelatin can also help to repair small tears in the joint cartilages.  Consider adding gelatin to your post workout protein shakes, or even using it instead of your normal protein shake (glycine and proline are essential for muscle development, and gelatin contains about 6 gram of protein per tablespoon).  There have been claims that when taken 3 hours after dinner, before bed, gelatin helps to boost human growth hormone making it helpful for muscle recovery as well as weight loss (the weight loss could also be due to its protective effect on the thyroid, see below).  Gelatin is also considered beneficial for growing children’s bone health and to promote healthy development.
5. 5.  Better sleep.  Drinking 1-2 tbsp of gelatin or 3g glycine before bed helps your sleep hormones, helping you sleep more soundly and reducing sleepiness the next day(8).  Try adding 1 tbsp of gelatin into some chamomile tea for an awesome before bed beverage.
6. 6.  Beauty.  When you think of collagen, it might conjure up images of women applying ‘plumping/anti-aging/anti-wrinkle’ facial creams.  Collagen is actually poorly absorbed through the skin, but when ingested it does help to improve skin quality.  It tightens skin, reduces/prevents cellulite, and supports hair skin and nail growth(9).  It has been recommended for pregnant women to consume 1 cup of bone broth per day to reduce stretch marks.  Including it in your diet will help your skin to remain youthful a little longer, as well as look more vibrant and heal better.  Some bloggers recommend adding 1 tsp of gelatin into your shampoo to make your hair more voluminous, and it can also strengthen your hair. 

Getting a bit more technical…

Most of what we know about the gelatins’ health benefits is from research done on Glycine, the main amino acid in gelatin (35% of the amino acids in gelatin are glycine, 11% alanine, and 21% proline and hydroxyproline(4)).  Glycine has been shown to have a lot of benefits when supplemented in isolation or in the form of gelatin.  Glycine is a non-essential amino acid, which means that we can make it ourselves in the liver from other amino acids, however by increasing its consumption in supplemental or dietary form via gelatin, we can help to address imbalances and use it as a therapeutic tool.

As mentioned earlier, when we’re not eating in a nose-to-tail method, our amino acids can get out of balance.  The main issue is that we get too much of the amino acid tryptophan, which can affect thyroid function, energy production within our cells (mitochondrial health) and reduces our body’s ability to deal with stress.  Tryptophan is a precursor to serotonin, which can increase inflammation and upset the immune system when too high(4).  Gelatin contains virtually no tryptophan, and can help to restore the balance.

According to Ray Peat, a health researcher and PhD in Biology/Endocrinology :

“When we eat animal proteins in the traditional ways (for example, eating fish head soup, as well as the muscles, or “head-cheese” as well as pork chops, and chicken-foot soup as well as drumsticks), we assimilate a large amount of glycine and gelatin. This whole-animal balance of amino acids supports all sorts of biological process, including a balanced growth of children’s tissues and organs.

When only the muscle meats are eaten, the amino acid balance entering our blood stream is the same as that produced by extreme stress, when cortisol excess causes our muscles to be broken down to provide energy and material for repair. The formation of serotonin is increased by the excess tryptophan in muscle, and serotonin stimulates the formation of more cortisol, while the tryptophan itself, along with the excess muscle-derived cysteine, suppresses the thyroid function.”(4)

Further reading –

http://raypeat.com/articles/articles/gelatin.shtml

http://www.westonaprice.org/food-features/broth-is-beautiful

How to take it

While you’ve been reading this, you’ve probably thought ‘isn’t gelatin what jell-o is made from?’  Well, yes it is!  But I’m definitely not recommending you consume jell-o, which contains too many icky artificial colours, sweeteners and flavours.  As you know, gelatin comes from cows (or pigs), so it is beneficial to ensure the gelatin is sourced from cows that are grass-fed and free from unnecessary harmful chemicals.  I recommend Great Lakes gelatin (use the green bottle for mixing into liquids as it won’t congeal, and the orange one for making jellies, lollies, marshmallows and other foods from).

You can buy it on iherb here.

There are plenty of ways in which you can incorporate gelatin into your diet:

• Mix powdered gelatin into liquid and drink it.  If you choose the hydrolysed gelatin you won’t taste the gelatin and it will mix in well to hot or cold liquids.
• Mix into chamomile tea for a great sleep tonic before bed.
• Opt for more gelatinous cuts (osso bucco, oxtail, beef cheeks, lamb shanks) of meat instead of just muscle meats (steak and chicken breast).  These go great in a slow cooker, and are also much cheaper!
• If you’re having muscle meats on their own, try  to consume some form gelatin alongside it (e.g. mint jelly as a topping, or make a dessert with gelatin for afterwards).
• Bone broths.  You can find some recipes here, here, here, here and here.
• My favourite: A myriad of sweets: Pudding,  Marshmallow,  Mousse, fruit snacks and more fruit snacks, gummies,and jelly.

So have I convinced you on the wonders of gelatin?  Do you have another browser open ordering some gelatin right now?

 Let me know your thoughts, and I would love to hear if you discover any more ways to increase gelatin.

The post Gelatin – a wibbly wobbly wonder appeared first on Alison Mitchell Naturopath.