Not all beef are created equal

Many clients ask, “Should I eat steak or not?”, when the better question is, “Which beef is healthier?”. The truth is not all beef is created equal.

comparison of grass-fed beef vs. grain-fed beef
The Difference of Organic Grass-Fed Beef and Grain-Fed Beef

♥️ Nutrition Tips:

💪🏻 Conjugated linoleic acid (CLA) – A type of polyunsaturated fatty acid: 

  • Function: Potential protective role against cardiovascular disease, cancer, and diabetes
  • Best sources: Organic Grass-fed Beef, Organic Grass-fed Butter, Raw Cheese (sheep or goat)
  • Related: Learn more about CLA From Sloan Kettering 

💪🏻Beta-carotene- Precursor of vitamin A:

  • Function: Support vision health, respiratory function, and skin health 
  • Best sources: Carrot, Pumpkin, Dark Leafy Greens (spinach, kale)

💪🏻Vitamin E- Antioxidant (Protect our cells from oxidation):

  • Function: Promote glowing and youthful skin, May reduce PMS symptoms such as anxiety, food cravings, and depression 
  • Best sources: Nuts & Seeds, Mango, Avocado 

💪🏻Glutathione- Antioxidant 

📋Grass-Fed ≠ Organic :

  • Choose 100% Organic Grass-Fed when possible 100% organic beef

‼️ Superbugs- bacteria that have become resistant to many antibiotics:

RELATED: NOT ALL FISH ARE CREATED EQUAL

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The difference of OTC/Store Grade Supplements VS. Pharmaceutical Grade Supplements

Is there really a difference between store-grade supplements VS. pharmaceutical-grade, professional-grade supplements? Review this chart and decide. 

supplement comparison chart

‼️ Beware of adulterated supplements!

The FDA found hundreds of unapproved pharmaceutical ingredients, such as Sildenafil (active ingredient in Viagra) , Sibutramine (banned weight-loss compound), and Steroid-like ingredients during the past decade. You can check if your supplements, drugs, foods, cosmetics, beverages, pet foods, medical devices, or tobacco products on FDA’s page here to see whether it has been recalled or subject to safety alerts. Read more about the adulterated supplements on The Journal of American Medical Association (JAMA)

❗️ Even with uncontaminated vitamins and minerals,  labels on the unregulated products don’t always contain the ingredients and amounts (less or more) they claim and may be made with forms that are hard to digest.  Without knowing what you are actually getting or able to absorb from these products, you may be surprised to find you are deficient in certain nutrients you have been taking via popular supplement brands for months! If you are interested in taking a micronutrient or genetic test, please schedule a Discovery session to learn more. 

Some of the brands I trusted: 

  • Xymogen
  • Pure Encapsulations
  • Klaire Labs
  • Designs for Health 
  • Douglas Labs
  • Integrative Therapeutics 
  • Ortho Molecular
  • Metagenics 
  • Gaia Herbs 
  • DiVinci Labs 
  • Transformation Enzymes 
  • NuMedica
  • Master Supplements 
  • Nordic Naturals

If you are interested in Xymogen formulas, please contact me for practitioner code to order online.

Order below or discover some of my favorite products and access my practitioner’s discount here 

Purchase products through our Fullscript virtual dispensary.

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Stay home, Stay healthy! 4-Ingredient Healthy Cookie Dough Bites (No Bake!)

4-ingredient cookie

Within the past month, many of us have been sheltering in place or staying at home amid COVID-19 concerns. Many may be moving less, snacking on unhealthy food more, staring at our computer screens all day,  being more stationary, staying up too late or lacking quality sleep- which can all compromise our immune system to fight infection and illnesses. 

During this crisis, it is especially important to nourish our body with wholesome, immune-boosting foods and beverages.  These 4-ingredient healthy cookie dough bites are so simple to make. The combo of protein and healthy carb can help you stay energized. If you have a little helper or two at home, turn off the TV and make it a family activity to make some smart cookies together ! 

Check out the video recipe: Part 1 , Part 2

Nutritional benefits of cookie bite ingredients
4-ingredient peanut butter cookie
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3 Superfoods to supercharge your immune system, brain power, vision health, and glowing skin

3 superfoods
Supercharged by Everybitematters
  • 💪🏻 Eggs are rich in zinc, which is linked to the production of WBC and can help support our immune system
  • 💪🏻 Avos and Egg yolks are a source of monounsaturated fatty acids (MUFA) that contain Oleic Acid (a MU Omega-9 FA) which may reduce inflammation, protect against cancer, boost memory & protect against cognitive decline (which may prevent Alzheimer’s disease). 
  • 💪🏻 Dark leafy greens such as spinach, kale, watercress, arugula, and mustard greens promote gut health to aid healthy absorption of immune boosting nutrients. 
  • 💪🏻 Avos, Eggs, and Dark leafy greens contain carotenoids, an antioxidant that may protect against cancer . 
  • 💪🏻 Avos, Eggs, and COOKED dark leafy greens contain lutein + zeaxanthin ( a type of carotenoids). These antioxidants protect eye health by filtering out much of the harmful blue light rays, especially the UV rays, which also help to maintain healthy, glowing, youthful skin.  ( ✅ Connect via my SkinBetter to purchase my favorite face serum that offers daily antioxidant protection for your skin and improvement of the appearance of uneven tone and redness. Stay tune for product reviews)
  • 💪🏻 Avos and RAW spinach contain Glutathione, an antioxidant that can protect against oxidative damage and support your immune system. Glutathione is also naturally produced by your body but the level may be depleted with aging, poor diet, and chronic disease/stress. Since dietary glutathione is not well absorbed, you may benefit from taking a supplement.  (✅ Contact me to learn more about how S-Acetyl Glutathione provides intracellular antioxidant support for immune function and which top rated brand I trust the most. )

 

Keto AvoEgg: Video Recipe on My IG Story
Skin Better Science
2 Comments 30-minute meal - Eggs - Healthy Fat - - - - - - -

Stay healthy & Calm while social distancing and helping to slow the spread of Coronavirus ( COVID-19 ).

Beast Mode

 

Here are some of the best nutrients that may calm your nerve.
 
✅Vit B6 ( (Turkey, Pistachios, Grass-fed Beef)
✅Vit B12 (Sardines, Eggs, Salmon)
✅Vit B5 (Avocado, Seeds, Lentils)
✅Folate (Spinach, Broccoli, Brussels sprouts)
✅Magnesium (Almonds, Kefir, Yogurt)
✅Omega-3 Fatty Acids (Salmon, Walnuts, Chia Seeds)
Organic Mandarin Chicken with Cauliflower Rice
What should I eat?? 😋😋😋
✅Choose grass-fed beef, wild-caught salmon, eggs, organic chicken, legumes, nuts, seeds, bone broth, avocado, quinoa, broccoli, kefir, and leafy greens.
RD’s Choice
Supplements to support your mood:
(Is there really a difference between store-grade supplements VS. pharmaceutical-grade, professional-grade supplements? Review this chart and decide). 
 
**DO NOT TAKE 5-HTP if you are taking medications for depressions (such as Prozac, Paxil, Zoloft, Elavil, Anafranil, Tofranil, etc. ). 5-HTP is not recommended for pregnant or lactating women and should be avoided by those with any form of cardiovascular disease. 
 
 
Leave a comment 30-minute meal - Chicken - Recipes - - - - - -

📈Breaking Cat News: Hello Kitty hanging around my 3-Ingredient Turkey Omelette like a Boss! 😻

3-Ingredient Immune Boosting Omelette:

  • 💪1 oz Turkey Breast
  • 💪2 large Eggs
  • 💪1 oz Raw/Aged Goat Cheese

✅Turkey and Eggs are both good sources of Selenium- a powerful antioxidant that may lower inflammation and enhance your immunity.

✅Our gut wall is the first line of defense from harmful substances and toxins. Goat cheese provides a great dose of probiotics to support healthy microbiome in your gut to boost your immune system and is easier to digest than cow’s cheese. (See 👩🏻‍⚕️RD’s Choice Probiotic Below)

✅Served with avocado, mango, and a handful of almonds for an extra boost of antioxidants to support vision, skin, hair, and heart health .

 

3-Ingredient Immune Boosting Omelette

👩🏻‍⚕️RD’s Choice   

(Is there really a difference between store-grade supplements VS. pharmaceutical-grade, professional-grade supplements? Review this chart and decide.)

Leave a comment 15-minute Meal - Childhood Nutrition - Eggs - Healthy Fat - Recipes - Resources - - - -

10 Ways to Maintain Good Oral Health through Proper Nutrition and Lifestyle

February is National Children’s Dental Health Month (NCDHM).  According to the Centers for Disease Control and Prevention (CDC), cavities remain the most common chronic disease faced by school-aged children and adolescents. In addition to brushing 💡 at least twice a day and flossing daily, here are 10 ways to maintain good oral health through proper nutrition and lifestyle.

  1. Eat fresh fruits and vegetables
    • Choose more leafy greens, cucumber, celery, baby carrots, watermelon, pear, berries
    • Limit dried fruits, juices
  2. Maximize your sunshine vitamin D
    • 10-15 minutes of daily sun exposure during the summer
    • Up your vitamin-D rich foods (mushrooms, fortified unsweetened almond milk, oysters, egg yolks). (See Stuffed Portobello Mushroom Recipe 🙄 )
  3. Eat Calcium-rich foods
    • Fortified unsweetened plant milks, leafy greens, broccoli, sesame seeds, plain greek yogurt, bok choy, calcium-set tofu, pumpkin seeds
  4. Eat Magnesium-rich foods
    • Leafy greens, sprouted nuts, seeds, avocados, plain greek yogurt
  5. Eat Phosphorus-rich foods * ?
    • Eggs, plain greek yogurt, beans, lentils, sprouted nuts and seeds
  6. Choose healthy carbs
    • Sweet potato, pumpkin, quinoa, sprouted grain bread
  7. Drink tap water
    • Avoid soda, juices, sweetened ice tea
  8. Avoid processed sugar
    • Such as jelly beans, cough drops, caramels, mints, sugary flavored yogurt, sugary cereals, snack bars/pasta sauce/ketchup/salad dressing with added sugar
  9. Avoid frequent snacking
  10. Visit your dentist every 6 months

💡 Make your Homemade Toothpaste by combining:

  • 3 Tablespoons of Coconut Oil
  • 2 Tablespoons of Baking Soda
  • 1 Teaspoon of Peppermint Oil

*? If you have chronic kidney disease (CKD), you may be advised to limit your phosphorus intake. Reach out to me to tailor your diet to meet your specific needs.

Leave a comment Childhood Nutrition - Dental Health - Resources - - - -

7 Diseases the Amazing Beet Can Help You Fight Off and 7 Ways to Enjoy Beet

Beet is well known as a liver and blood cleanser. Due to its high-antioxidant, anti-inflammatory properties, it has been linked to the prevention of lung, liver, colon cancer and many diseases.

Simple ways to incorporate beet into your diet include:

  1. Make an immune-boosting smoothie with beet, lemon, ginger, and raspberries
  2. Make a healthy side dish with roasted beet
  3. Add grated beetroot into your big salad
  4. Add fresh beet leaves into your big salad
  5. Steam beet, broccoli, cauliflower, tofu together and serve over brown rice or quinoa
  6. Make a beet and carrot soup
  7. Make a Beet Latte with beet juice, almond milk, ginger, and honey/maple syrup

Leave a comment Juice & Smoothie - Resources - Vitamins and Minerals - - - -

6 Winter Superfoods to Eat Post-Workout

During the cold months, not many brave souls who can choke down a 20 ounces cold smoothie or frosty green juice after a workout. The basic components of recovery meal include a complex carb, lean protein, healthy fat, and veggies. My winter post-workout meal consist of omega-3 fatty acids and antioxidants to help decrease inflammation and aid in muscle recovery. The ingredients can be mixed and matched according to your taste. Read about the benefits of these 6 superfoods and YOU can prepare your next post-workout meal in less than 15 minutes.

  1. Green Tea with Mint, Lemon, and a splash of Apple Cider Vinegar
    • Replenish fluid lost in exercise
    • Support weight management
    • Reduce muscle soreness
  2. Sweet Potatoes
    • Restore glycogen level
    • Sustain energy
    • Support weight management
  3. *Miso Soup with Mushrooms, Celery, and Organic TofuPlus (by @nasoya)
    • Restore electrolytes
    • Boost energy
    • Boost immune system
    • Promote gut-health
  4. Chia Seeds
    • Reduce inflammation
    • Boost energy
    • Support bone and joint health
  5. Avocados
    • Prevent muscle cramps
    • Maintain electrolyte balance
  6. Raw Cacao Nibs
    • Boost energy
    • Speed up recovery time
    • Maintain muscle function
    • Support weight management
    • Support muscle growth

*Miso soup is a vital, versatile item at my house. You can add any vegetables and lean protein you have on-hand. Get this 10-minute Green Tea Noodle Bowl Recipe by me.

Leave a comment 15-minute Meal - Resources - Sports Nutrition - - -

Healthy Chocolate Chip Kefir Cookies with 5 ingredients

Classic chocolate chip cookies made healthier. These cookies are chewy, soft, tangy, easy to made, and only requires 5 ingredients. They are packed with fiber +protein, and just sweet enough to satisfy your sweet tooth. If you don’t have any Kefir on hand, feel free to swap it with 3/4 cup 2% Greek Yogurt plus 1/4 cup water.

Ingredients:

  • 1 cup whole wheat flour
  • 1/2 cup ground flaxseed meal (by #earthlychoice)
  • 1/2 cup peanut butter (by #justins)
  • 1/2 cup semi-sweet chocolate chips
  • 1 cup flavored kefir (by #lifeway organic green kefir)

Instructions:

  1. Preheat the oven to 350ºF.
  2. Mix peanut butter with kefir.
  3. Stir in whole wheat flour, flaxseed meal, and chocolate chips just until combined.
  4. Scoop 2 Tbsp of cookie dough each onto parchment sheet. You can roll it into a disc or cut it with cookie cutter.
  5. Bake at 350ºF for 10-12 minutes until edges are just set (The center may look undercooked).
  6. Allow to cool on the parchment sheet for 5 minutes before removing. If desired, sprinkle with sea salt.

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