Basically what Merriam-Webster is trying to tell us is this bread is second to NAAN! The best part is you can buy it pre-made from your local grocery store and make yourself a Naan pizza in 15 minutes! I’ve rounded up 3 stellar flavor combo’s two savory and one sweet for you guys to try today. Scroll down to check out the Naan Pizza’s or perhaps it sparks you to create your own combination!

Naan pizza provides the ultimate combo of nutrients your body will always need. This includes your protein, starches (carbohydrates), fat, and veggies/fruit. When incorporating these items into each of your meals daily you will find yourself with a satisfying and nutrient dense meal. Let’s take a peek now at what this looks like!

Naan Pizza Combo #1:

Spicy Italian

For those who don’t like to explore new avenues with your taste buds here is a tried and true classic pizza for you with my own twist. I used Bilinski’s fully cooked spicy italian chicken sausage here and a knockout pizza sauce with minimal ingredients. If you want to find ways to make a pizza with better ingredients start by looking at what is in your pizza sauce! You’d be surprised to find a whole load of sugar in most this includes pasta sauces too.

Naan Pizza Combo #2:

Balsamic Peaches n’ Cheeze

This is a seriously classic flavor combo inspiration brought to you by the many peach, feta, and pecan salads I’ve tried through the years. An overall classic combination that you just can’t go wrong with. So I said why not try and make it into a pizza!

Naan Pizza Combo #3:

Blueberry Basil with Honey

This combo is going to sound extremely strange but I think we can all agree honey is a game changer. So in this case don’t knock it ’til you try it! Seriously, this pizza will rock your world and forever change pizza night.

I hope you guys fall in love with these combinations just as much as I did. This is also a super fun and simple family night meal. All you do is create a pizza topping bar meaning you don’t have to do any cooking except turn on the oven and put a sheet pan in there. Let your guests piece together their own pizza and have them cook it to their own liking! An interactive dinner and minimal cooking and clean up for you! I call that a win win scenario.

The post NAAN Other Than My Favorite Pizza Recipes appeared first on Camilla Thyme.

What Makes Oatmeal a Balanced Breakfast?

My particular recipe brings the trifecta into the entire meal. You have your starch which is your oats, you get your fats from the variable seeds & toppings, and some protein from my favorite collagen! Ensuring your body receives the three main macronutrients allows proper fuel for your brain and body to function in the morning.

How to Create Variety in your Daily Morning Meal?

In the morning I always make sure I have a source of fat to fuel my brain. The source is most often nut butter or seeds. In this recipe it is both, but be careful to not make the same thing every morning. Rather create a morning meal with variety, balance, and moderation. Meaning, you make small switches here and there of certain ingredients allowing your body to intake a variable number of nutrients rather than just the same ones all the time. I know we are creatures of habit but it is beneficial to push your taste buds out of their comfort zone.

When we fuel with balance and variety we allow our bodies to uptake the variable number of micronutrients and macronutrients on a daily basis. Eating the same thing day in and day out limits our nutrient intake which long term can cause deficiencies in our bodies.

Milla’s Tips & Tricks to Creating Variety:

1. I make sure to switch up which nuts & seeds you use daily

   • I typically will grind the seeds in a blender for easy mixing & digestive purposes
   • Chia seeds, pumpkin seeds, sunflower seeds, hemp seeds, flax seeds, etc.
   • Walnuts, almonds, brazil nuts, cashews, psyllium husk, buckwheat, etc.
   • Gerb’s has a 5 & 7 seed blend you can buy HERE if you don’t want to buy all of these ingredients separately

2. Switch up the nut butter drizzle

   • Peanut butter, almond butter, cashew butter, roasted coconut butter, etc.

3. Switch up your toppings daily

   • Coconut chips
   • Cacao Nibs
   • Cinnamon, Cardamom, Pumpkin Spice, etc.
   • Fresh berries
   • Any chopped fruit

Remember make things easy on yourself and batch make the oatmeal ahead of time. You can make two pots so you can have different nuts and seeds in one versus the other. Then you can dress it up in whatever way your heart desires with your toppings of choice! Find the main recipe below or if you prefer overnight oats check out THIS RECIPE!

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What Are Resistant Starches?

As you can see there is a boat load of delicious root vegetables (sweet potatoes & parsnips) that are toasted and sprinkled into this salad. Other common root vegetables include carrots, beets, squash, etc. These root veggies also known as “starchy” vegetables have been researched heavily due to recent discoveries of how you can increase the amount of resistant starches in them.

Resistant starches increase especially in potatoes when you let them cool first, this goes for your pastas, and rice as well. That’s why meal prepping isn’t such a bad idea after all since you will let the food sit in the fridge before eating it Monday for lunch allowing for more resistant starches to form.

Why Do We Want Resistant Starches?

Let’s STARtCH with the basics…(I’m hilarious)! Alright so starches are the main energy source for the body, these are also known as carbohydrates. Resistant starches do exactly that, RESIST being broken down via our digestive enzymes. This means the food travels all the way through your stomach, small intestine, and arrives in your colon (aka large intestine) unchanged. When food is able to arrive in your colon unchanged it allows the bacteria to ferment the starch into highly beneficial compounds.

Main Proven Benefits of Resistant Starches:

• Improved Gut Health
• Reduced Adiposity
• Improvement in Insulin Sensitivity (blood sugar lowering effects)
  • due to slowing absorption of glucose into the bloodstream
• Improved Calcium Absorption (adolescents & post-menopausal women)
  • Leading to improved bone mineral density

Other Resistant Starch Foods:

1. 1. Raw Oats (these have a higher amount vs. cooked)
      • Try THESE Chocolate Bliss Balls and Join our Facebook Community!
   2. Cooked and Cooled Rice
   3. Green Bananas (great for freezing for smoothies)
   4. Cooked and Cooled Potatoes
      • Try making these “Chili Cheese Sweet Potato Fries”
   5. Cooked and Cooled Pasta
   6. Legumes
   7. Corn

Milla’s Recipe Tips & Tricks:

If you do not have the time to buy fresh veggies and then cut them into tiny pieces you have two options:

1. Cut into larger cubes and roast
2. Buy precut root vegetables cubes from the frozen section and roast

Also when it comes to the pear just place it on the same sheet pan you are making your root veggies on, just make sure to save some room on the side or middle of the pan! Happy roasting you guys and hope you enjoy it!

References:

1. 1. Michael J Keenan, June Zhou, Maren Hegsted, Christine Pelkman, Holiday A Durham, Diana B Coulon, Roy J Martin; Role of Resistant Starch in Improving Gut Health, Adiposity, and Insulin Resistance, Advances in Nutrition, Volume 6, Issue 2, 1 March 2015, Pages 198–205, https://doi.org/10.3945/an.114.007419
   2. Dahl, Wendy J. et al. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber, Journal of the Academy of Nutrition and Dietetics , Volume 115 , Issue 11 , 1861 – 1870, https://doi.org/10.1016/j.jand.2015.09.003

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Chia Seed Fun Facts:

1. Chia seeds provide more Omega-3’s, calcium, phosphorous, and fiber than flaxseeds.
2. A good source of ALA, fiber, antioxidants, iron, and calcium
3. Mixed with water they can replace eggs in baked goodies
4. The high fiber content can help prevent constipation and promote regularity for your digestive tract
5. Polyphenolic antioxidants found in chia seeds safeguard them from chemical and microbial breakdown

Ch-ch-ch-CHIA Seed Nutrition:

This tiny little seed broken down contains mainly protein, fat, carbs, and dietary fiber. Alongside a variable range of polyphenols and zero mycotoxins or gluten making it a celiac friendly food. Also, the two main protective dietary benefits this seed provides include dietary fiber and alpha-linolenic acid (ALA’s aka Omega-3’s).

Dietary Fiber Benefits:

The US dietary guidelines suggest men under 50 consume 30.8 grams of fiber and women 25.2 grams per day. Two tablespoons of chia seeds provide you with roughly 10 grams of your daily needs! Which means this recipe alone for breakfast would start you off on an excellent dietary fiber intake each morning. It’ll keep that GI tract moving nice and smooth if ya know what I mean!

According to the American Dietetic Association dietary fibre has demonstrated benefits for health maintenance and disease prevention. Meaning chia seeds can potentially be preventative for cardiovascular diseases and decrease risk for diabetes mellitus type 2. Additional studies have shown evidence towards decreased risk in several types of cancers as well.

When compared to quinoa, flaxseed, and amaranth the fiber content of chia seeds is far greater!

Fiber content per 100g:

Chia            34.4

Flaxseed     27.3

Amaranth  6.7

Quinoa       12.2

On top of the fiber you consume significant amounts of calcium, phosphorous, manganese, potassium and copper. Who knew how beneficial a tiny seed could be!

Omega-3 Benefits:

We all keep hearing that we need to get more omega-3’s into our system. Some may think fatty fish is your only source. FALSE. The wonderful chia seed is here to save the day!

Chia seeds contain what is known as Alpha-Linolenic Acid (ALA). Just a fancy name for Omega-3’s or PUFA’s. PUFA’s are short for Polyunsaturated Fatty Acids which is what Omega-3’s are. Of all the known food sources the chia seed contains the highest concentration of both Omega-3 & 6. These work together and benefit YOU by:

1. lowering triglyceride and cholesterol levels
2. anti-inflammatory activity
3. cardioprotective effects
4. anti-diabetic action
5. protection against arthritis, autoimmune disease and cancer

Meanwhile Omega-6’s have the opposite effect but are necessary to provide the balancing effect of maintaining your health. The research shows that we want to be consuming more Omega 3’s vs. Omega 6’s to reap the benefits listed above. Which makes it convenient in that chia seeds contain 64% omega-3’s and ~19% Omega-6’s. A stunning ratio to allow us to get more Omega-3’s vs. Omega-6’s.

That is your nutritional lesson for the day! What it comes down to is eat everything in balance, variety, and moderation to reap the benefits from food. This way you guarantee yourself a plethora of benefits from the different foods that you eat. Now go make this deliciously Spiced Chia Seed Pudding. If you’re not feeling the plum sauce you can skip it. Instead, try making a little bowl with chopped fruit on top of the pudding!

References:

Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A., & Hussain, J. (2015). Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): A review. Journal of Food Science and Technology,53(4), 1750-1758. doi:10.1007/s13197-015-1967-0

Ali, N. M., Yeap, S. K., Ho, W. Y., Beh, B. K., Tan, S. W., & Tan, S. G. (2012). The Promising Future of Chia,Salvia hispanicaL. Journal of Biomedicine and Biotechnology,2012, 1-9. doi:10.1155/2012/171956

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I wanted to give you guys the full break down of all the labels you will find on an egg carton to make sure next time you find yourself standing in front of the endless number of egg cartons you know exactly what eggs are the best choice for you. This is not me telling you some eggs are healthier than others. I understand not everyone can financially buy the best of the best eggs every week. I simply want to give you the facts behind the labels. Therefore I have broken it down into a good, better best scenario. Allowing you to make the decision for what is the best and financially sound option for your own household.

Common Egg Labels:

Let’s get cracking (couldn’t help myself) and take a look at the major labels you can find on the egg cartons right now!

Free Range/Roaming

“free range” by USDA definition means poultry is to be allowed access to the outside. This phrase can be interpreted quite loosely. While some farmers may let them roam green pastures others will overcrowd them indoors. Barely allowing access outside where there may just be a dirt patch. In context the best option is to check with the farmers on how they handle their chickens with this label.

Cage-Free

This term simply means that the hens are not kept in a tiny cage with another 11 hens. They are free to wander around the hen house, perch on roosts, and lay eggs in nests. This option is actually a fairly good choice considering most mainstream groceries carry them now. Be aware “cage-free” chickens are kept in hen houses which more often than not are quite cramped. So they may or may not have access to the outdoors.

Organic

These types of eggs actually require certification and inspection via the USDA Natural Organic Program. They require hens to be “cage-free” or free range plus having access to the outdoors. Also, the hens are required to be brought up on organic feed meaning no stabilizer chemicals, irradiation, or GMO’s. Organic labeling is the only one of these labels with regulations and enforcements.

Pasture-Raised

These types of hens and eggs are what we typically envision in our minds when we think of a farmer filling a carton of farm fresh eggs. The eggs come from hens roaming around in open fields during the day foraging for insects. Then at night going into the hen house to roost, nest, and lay eggs. Again, “pastured” does not have a legal meaning or a certification process. However, the upside is they tend to come from small farms. Typically having proud farmers that are more than willing to share how they care for their animals. You can find the best quality at your local farmers market and these are the ideal eggs one would look for.

Fluff Labels:

No Hormones – This is definitely a “fluff” label considering all laying hens legally are not to be fed hormones. Therefore the label doesn’t mean much.

No Antibiotics – This label simply means the hens were not given antibiotics in the feed or their water.

Vegetarian Fed/Diet – This label puzzles me every time considering hens are not really vegetarians. They tend to scavage for insects and worms from the ground and even go after the occasional rodent if they’re quick enough.

Omega-3 – This label means the hens were fed an omega-3 rich diet via their feed. This can be added using oils such as flaxseed oil, linseed oil, and even kelp.

Other Eggcellent Labeling Facts:

Grade – This is commonly found as Grade A on most eggs Grade AA is even higher quality. The USDA offers this grading as a voluntary inspection of the eggs. Grade A means unstained shells, defect free yolks, and a “reasonably” clear and thick white.

Size – This can either refer to the weight of the whole eggs per dozen. Otherwise it refers to the size of a single egg whether they are “large”, “jumbo”, etc. is up to your own preference or what the recipe calls for.

Egg Color – This is dependent upon the breed of the hen. The color has no affect on the nutritional facts or taste!

The Nutrition Powerhouse

The nutritional nerd in me couldn’t finish this post for you guys without giving a quick nutrition lesson on eggs of course!

I am sure we have all heard it before “the Egg is a nutrition powerhouse,” but why is it? Just to name a few reasons, Eggs are loaded with vitamins, minerals, high-quality protein, and quality fats.

I am going to zoom in on the “high-quality protein” portion. Eggs contain the perfect amino acid profile, meaning they contain all 9 essential amino acids. Essential amino acids are the building blocks of proteins which our bodies are incapable of producing on their own. Therefore we have to get these 9 from outside sources, aka food. And don’t forget eggs are probably one of the easiest & versatile foods to cook up all while providing you with a fantastic nutritional boost!

I hope this information has given you some guidance for your next adventure to the grocery store and that you find it easier to grab the best carton that you see fit!

Now that you have ALL of the information to make your decision try creating my Mixed Veggie Frittata with THE best eggs for you and your fam!

The post Debunking the Eggstremely Confusing Egg Labels appeared first on Camilla Thyme.

The main ingredient is typically dairy based but now with all the diary free options these days I decided to play around with the best one yet for cooking needs. Kite Hill’s newest plant based plain greek yogurt.

Salmon

Let’s talk about fatty fish and good, better, best of the different kinds that are available in stores. Let’s dive right in and look at the common names we will find for how fish are raised. There is conventional, farm raised, sustainably caught and wild-caught salmon. We will take a look at what each of these labels mean to allow you as a consumer to make your own decision!

Conventional/Farm-Raised

This typically means the fish have been farmed in underwater pens or aquacultures near the shoreline. Since they are close to the shoreline they are also at risk for being close to where a lot of runoff and toxins may be located. This leads me to discuss the fact that all fish are at risk for absorbing chemicals. The contaminants can come from their environment and the foods they eat. Poor fish farming practices can mean a poor diet for the fish as well. Common items in poor farming practices include a diet of soy, corn, animal by-products, antibiotics, and adding colorants to the fish to make it the pink color we expect in the grocery store. I would say if you do not have the budget for responsibly raised fresh fish then opt for responsibly/sustainably caught and canned fish products instead.

Sustainably-Caught/Responsibly Farmed

Although these fish are still farmed in the same types of underwater pens or aquacultures they usually have a standard to uphold when labeling “sustainable” and “responsibly farmed”. This is not to say that they are all equal unfortunately. Typically sustainable fish farming can provide quality, consistency, and a year-round supply of fish to consumers. Look for markets that have had their fish third party verified to ensure the fish sourced comes from environmentally responsible aquaculture. This will include standards of not using antibiotics, colorants, growth hormones, & animal by products in the fish feed. Whole Foods has a particular seal which upholds these types of criteria by utilizing the “responsibly farmed” blue seal on their packaging.

Wild-Caught

Finally, we have wild-caught fish which is all the rage currently. Since these bad boys are caught in the wild they are less likely to have the build up of contaminants. It is also good to note that they will typically have a different type of diet as compared to farmed fish. This gives them a different nutritional profile when compared to their counterparts. However, as the world population continues to grow these wild fish stocks are rapidly depleting. Many are saying that sustainably farmed fish are what will allow us to continue to eat fish. Otherwise we will see many species go extinct if all we continue to eat is wild-caught fish. Some stores like Whole Foods has information on the way they source their wild caught seafood as well to help you see if they utilize sustainable practices.

In conclusion, be aware of where the fish comes and how it is sourced. The best resource is the Monterey Bay Aquarium Seafood Watch App which can help you locate sustainable seafood. They have tons of resources for you to make educated consumer decisions when grocery shopping. At the end of the day the choice is yours which is why I gave you the run down of the different options. I believe it is always good to be well read on topics that we can directly impact as consumers!

Now let’s get to making the tastiest salmon spread you’ve ever made!

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There are so many different oatmeal brands out there these days. There’s everything from steel cut oats, sprouted oats, rolled oats, etc. Let’s be real though when you find yourself in the cereal aisle looking at all the options you’re like whaaaaaaaat?!? I think it’s overwhelming even to figure out which brand is best which is why I wanted to breakdown the main options to allow you to make your own choice depending on what you feel your body needs!

Types of Oats

Steel Cut Oats

Steel cut oats originate from the oat kernel just like all other oats but are chopped into large pieces. They almost look like rice pieces. Since steel cut oats are the least processed form available it means they will unfortunately take the longest to cook. Due to this they take anywhere from 20-40 minutes to cook which is double the cooking time compared to rolled oats. However, they are perfect for overnight oats because you do not have to cook them and give a chewier texture.

They rank lower on the glycemic index compared to rolled oats. This means it has a lowered affect on your blood sugar levels while digesting. The reason for this is because the digestive enzymes take longer to reach the starch inside the kernel, therefore slowing the conversion of the starch to sugars.

“Old Fashioned” Rolled Oats

These are the classic oats that people typically purchase when they want to make oatmeal. Those who complain that oatmeal is too mushy you have probably been buying quick oats. “Old Fashioned” Rolled oats have a glycemic index score of 55 vs 66 for quick/instant oats. Meaning rolled oats have a lower impact on blood sugar making it a great choice for sustainable energy.

Rolled oats are essentially the same as steel cut but they have been rolled to make the cooking process faster. Nutritionally the only difference would be the level of fortification of calcium and iron which you can find on the nutrition label.

Sprouted Oats

Sprouting grains has become a more popular technique by food companies recently due to recent findings. This is by no means a new technique but has been brought back because it increases key nutrients like B vitamins, Vitamin C, Folate, Fiber, and essential amino acids (building blocks of proteins). The sprouting process helps crack the outer layer allowing  theses nutrients to become more bioavailable for our bodies to uptake.

Incorporating these into your diet over a duration of time will give you the added nutritional benefits but don’t expect an overnight miracle to happen. Other products that are sprouted include breads, rice, millet, seeds, etc. Also the glycemic index is considered to be low in sprouted oats products.

Three Ways to Make Overnight Oats

For all of the recipes below all you need to do is either add to an empty glass jar with a tight lid or to an almost empty jar of peanut butter! Then Shake, Shake, Shake…Shake, Shake, Shake….Shake that JAAAAAAAAR, Shake that JAAAAAARRRR!

BAEsic Overnight Oats

• 1/2 Cup “YOUR CHOICE” of Oats
• 1 Jar almost empty Nut Butter of choice OR 2 Tbsp Nut Butter
• 1 Tbsp Flax Meal
• 1 Tbsp Chia Seeds
• 3/4 C Almond Milk (unsweetened)

Toppings: fresh berries, fruit, unsweet coconut flakes, hemp seeds

Chocolate Overnight Oats

• 1/2 Cup “YOUR CHOICE” of Oats
• 2 Tbsp Nut butter or Empty Jar Nut butter
• 1 Tbsp Cacao Powder
• 1 Tbsp Flax Meal
• 1 Tbsp Chia Seeds
• 3/4 C Almond Milk

Toppings: raspberries or strawberries, cacao nibs, extra dark chocolate chips

Mocha Overnight Oats

• 1/2 C “YOUR CHOICE” oats
• 1 Jar Nut Butter (empty) or 2 Tbsp Nut Butter of Choice
• 1 Tbsp Cacao Powder
• 1 tsp ground coffee beans or espresso powder
• 3/4 C Almond Milk (unsweetened)

Toppings: handful roasted mixed nuts, Cacao Nibs, Dark Chocolate Chips, Toasted Coconut Flakes

The post Basic Overnight Oats + Which Type Of Oats May Benefit YOU? appeared first on Camilla Thyme.

Sorry to burst your bubble but this is not a new grain on the block. Teff has been used for thousands of years in traditional Ethiopian Cuisine. The most common food they make with it is a sourdough like bread called Injera. Teff is also a gluten free grain and is quickly becoming popular with the endurance athlete crowds here in the US. (Watch out Quinoa!)

The Nutrient Profile

So what’s all the hype about?!

The grain itself is TINY and classified as THE smallest grain in the world. For every one kernel of wheat about 100 grains of teff is the equivalent. Mind Blown Right?! Teff Flour can be a powerful source for iron, calcium, protein, fiber and B vitamins.

The reason for the higher than average nutrient profile is due to the make up of the grain itself. Most grains contain a germ, bran, and endosperm. Stay with me now. In this case, the majority of Teff is made up of just the germ and bran which is the nutrition powerhouses for grains.

Now we get to THE GOOD STUFF. Teff has a proper amount of calcium to offer when cooked. To be specific, one cup of cooked Teff offers 123 mg which is the equivalent of half a cup of cooked spinach. Yes, both of these offer calcium if you didn’t already know! Food is the BEST FUEL! It is also high in resistant starches meaning it helps lower the effects of spiking your blood sugar.

Why Endurance Athletes Love Teff Flour

I’ll give you a little hint. It has to do with the Iron!

Let me just roll out some quick facts for you. Iron deficiency is one of the most common nutrient deficiencies in the world. In highly trained endurance athletes it is even more common, with females being at the top of the list. The goal is to obviously prevent this iron deficiency from occurring in these types of athletes. The positive side is Teff contains roughly fifty-percent more dietary iron than wheat does.

With that said, Teff has been shown to have positive effects on female endurance athletes and their iron deficiency. I do believe more studies need to be conducted but I am a huge supporter of fueling our bodies with food rather than trying to fix everything with various forms of pills.

Now that you know how beneficial this grain can be to your body. Go make yourself some pancakes before your next run!

References:

Alaunyte, Ieva, et al. “Dietary Iron Intervention Using a Staple Food Product for Improvement of Iron Status in Female Runners.” Journal of the International Society of Sports Nutrition, vol. 11, no. 1, 2014, doi:10.1186/s12970-014-0050-y.

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Below you can find the additional science backed benefits of Tempeh and where it actually comes from. Recipe is located at the bottom!

Pictured above is what is known as Tempeh (temp-aye, at least that’s how I pronounce it).

What Is Tempeh?

Tempeh is a soy product, and what I like to call the cousin to Tofu. However, the two have very different processing methods, and their taste/texture are completely opposite. Tempeh contains the entire soybean and undergoes fermentation creating the firm block you will find in any grocery store.

Fermentation of tempeh is what reduces the phytic acid in the soy allowing for the body to readily absorb the minerals soy can provide. To be specific, you can find high amounts of Manganese, Phosphorous, & Riboflavin (Vitamin B2) among other vitamins and minerals. Overall, the minimal processing and fermentation allows for a higher protein, fiber, and vitamin content compared to tofu. Making it an ideal ingredient for this tempeh burger recipe.

Flavor & Texture:

Tempeh has a tendency to be more nutty and earthy tasting compared to tofu. Let’s be real tofu doesn’t taste like anything and takes forever to prepare. This is why I’m not a huge tofu maker myself!

The texture is the best part about tempeh, it can withstand some serious cooking. All the while absorbing marinades or any spices so well! Those of you who may be vegetarian or vegan this is a great alternative if you are longing for a thicker consistency in the protein department.

So let’s get to cooking!

The post The EPIC Kidney Bean Tempeh Burger appeared first on Camilla Thyme.

What Is Collagen?

I first started utilizing collagen in my morning coffee or matcha a few years back. At the time I was intrigued and began researching on the topic to understand the true benefits. Collagen is one of the major components of our connective tissues and can be found in our skin, hair, nails, muscles, bones, and so on. Meaning, it makes up about twenty-five percent of our total body weight.

Studies have found intaking collagen on a daily basis can significantly improve skin elasticity. There is also evidence of collagen helping repair stomach/intestinal linings, healing leaky gut syndrome, and IBS. How is this so? The science proves Glutamine to be a key amino acid in collagen making. This makes it an essential nutrient for gut mucosal epithelial cell growth (aka gut cells), differentiation, mucosal integrity and barrier function. In other words, glutamine is a major player in ensuring your gut can patch up holes causing leakage. A leaky gut can be due to inflammation from foods and other environmental sources that travel through the gastrointestinal tract on a daily basis. This is not to say it is the only source that has the ability to aid your gut. However, it can be a major source in rebuilding and ensuring our guts homeostasis.

Personal Experience Using Collagen

So far I have been using collagen peptides for almost two full years. I feel at this point I can confidently say the effects have been nothing short of positive. My initial episode of researching collagen peptides had me link together inflammation in the gut and my seasonal allergies eventually. At the ripe age of fourteen I began struggling with pollen allergies which I always thought my mother had generously passed on via genetics. I figured it was worth a try to heal myself from the inside out because the worst case scenario would be me having to keep using allergy pills every spring for the rest of my life. The research ultimately convinced me to try incorporating collagen and lets just say it has been the best decision ever.

With each full year of incorporating collagen into my morning routine I have noticed a dampened effect on my allergies. This means less allergy pills when spring hits and I can actually enjoy smelling flowers rather than running the other direction worried about a sneeze attack. This year alone I have not had any need for allergy pills and it has been such a freeing feeling to not have to be reliant on a pill.

Now, I am not saying that this will cure you of your allergies. Everyone’s body is different but perhaps it can aid other areas of inflammation that may be wrecking havoc in your gut?

Four Easy Everyday Uses:

Now for the best part! The easy everyday recipes you can start using to incorporate more collagen into your eating regiment.

Matcha

If you’re like me and don’t tolerate acidic drinks like coffee in the morning then grab a cup of super green Matcha loaded with collagen. Find my matcha recipe here.

Coffee

Perhaps you ARE a coffee drinker! Then by all means throw some collagen into your morning coffee and enjoy the benefits on your way to work! Find my Upgraded Coffee recipe here.

Protein Balls

Adding a scoop or three to any protein ball recipe helps me incorporate a couple extra servings into my day. Just make sure the collagen you buy is easily dissolvable in cold products. THIS is my favorite brand to use as it dissolves in both hot or cold liquids.

Find my Cocoa Coffee Energy Bites here.

Smoothies

This is probably one of my favorite ways to add extra protein to my smoothies. After all who doesn’t love a delicious smoothie bowl post workout, or on a hot summer day!

Find my Golden Turmeric Smoothie here.

Citations:

1. Rao, R., & Samak, G. (2012). Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions. Journal of Epithelial Biology & Pharmacology, 5(Suppl 1-M7), 47–54. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369670/>
2. Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. Skin Pharmacology and Physiology,27(1), 47-55. <https://www.karger.com/Article/Abstract/351376#>

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