Joint Health

In my last blog post, I shared a few simple strategies to maintain joint health. Sitting less, walking more, going barefoot whenever possible, stretching and foam rolling are all inexpensive ways to take care of your joints for the years to come. It is also important to know that certain foods can help keep cartilage, tendons, and ligaments strong and healthy. What follows is a list of foods beneficial to the joints and easy to have on hand.

Bone Broth

Bone broth has been used for thousands of years as a healing beverage by traditional cultures. This collagen-rich brew offers numerous joint-healthy ingredients: glucosamine, chondroitin, calcium, magnesium, phosphorus, silicon, and sulfur. I love having a cup of bone broth at the end of the day!

Sulfate-Containing Vegetables

Vegetables such as broccoli, cauliflower, cabbage, garlic, and onions have sulfate, which combines with chondroitin to make cartilage.

Bioflavonoids

Blueberries, blackberries, cherries, acai berries, cinnamon, red cabbage and onions all have anthocyanidins that help boost the connective tissue in joints by forming links between collagen fibers. Berries are such a great addition to smoothies!

Zinc-Containing Foods

Zinc is a mineral needed for the production of connective tissue. Grass-fed beef, lamb, oysters, sesame seeds, and pumpkin seeds offer high doses of it.

Copper-Containing Foods

Copper is a mineral needed for the maturation of collagen. Copper can be found in avocados, cacao, sesame seeds, sunflower seeds, and cashews, for instance.

In Summary

Most of these joint-healthy foods can be consumed every day as simple snack options. They can be part of a balanced diet that includes anti-inflammatory herbs and spices. Nourishing and supporting your joints has never been easier!

Until next time!

Reference

Axe, Josh. “5 Foods for Your Joints That Will Nourish Your Connective Tissue.” Dr. Axe, 18 Jan. 2020, draxe.com/nutrition/foods-for-your-joints/. Accessed 17 July 2021.

You can also find me on Instagram.

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“On-the-go” healthy snack options can be a lifesaver

During the busy Holiday season, having on-hand healthy snack options can be a big help when we have a weekend-to-do list that is longer than usual. To avoid snacking on unwanted foods, doing a little prep at home beforehand can be a lifesaver. “On-the-go” healthy snack options are easy to put together. And to have those ready when you need them will make you feel good about still taking care of your health while having a zillion other things to do.

12 snack options to have on hand

  • Artichoke hearts (with water, preferably in glass jars)
  • Avocados 
  • Beef jerky (homemade or minimally processed)
  • Dark chocolate: 85 percent cacao or above being better
  • Canned fish: sardines, anchovies, and oysters are my favorites
  • Cut-up raw vegetables with nut butters or guacamole
  • Hard-boiled eggs
  • Low-glycemic fruits like berries
  • Nuts and nut butters (not to overdo on those though). As a sidenote, peanuts are a legume, not a nut.
  • Olives
  • Pasture-raised/grass-fed or organic cheese made with raw milk (directly from a farm ideally)
  • Slices of cold meat or poultry (with primal/paleo-approved condiments if needed)

The protein bars I enjoy having on hand

When pressed for time, primal/keto-approved bars can be pretty handy too. I particularly enjoy the Bulletproof Collagen Protein Bars, Primal Kitchen Bars, Epic Bars (I mentioned the EPIC brand in a previous post regarding pork rings as a snack), and the Design for Health KTO BARS. Having one or two protein bars in your purse or bag at all times is a sure way to satisfy any arising hunger and to stay away from unhealthy snack options.  

In summary

This short list of easy to prepare healthy snack options, paired with occasional good quality protein bars, is an awesome way to stay primal even on the most hectic days!

References

Perlmutter, David, and Kristin Loberg. Grain Brain : The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers. New York, Ny, Little, Brown And Co, 2013, p. 247.

Sisson, Mark. The Primal Blueprint : 21-Day Total Body Transformation. Oxnard, Ca, Primal Blueprint Publishing, 2016, pp. 105, 118.

You can also find me on Instagram.