Collagen for Health
Collagen can help reduce joint pain.
I am a firm believer that food should be our primary source of nutrients, occasionally though, I recommend a supplement to go above and beyond what we get from food.
About 7 years ago I dislocated my knee in an unfortunate (idiotic) trampoline accident. I needed knee surgery to repair my ACL, MCL and meniscus. After lots of physical therapy, my knee joint remained sore a lot of the time.
Clients started to ask me about collagen and when I looked into it, I realized it was something that could help me, as well. A research study done at Penn State suggested that collagen supplementation reduced joint pain in female college athletes. This prompted me to try it.
Here are some facts about collagen:
Collagen is a protein found in our bodies and is a major component of our tendons, ligaments and cartilage (e.g. knee parts).
We do not have a collagen requirement and it is formed in our bodies from the protein in foods that we eat. It is still important to eat a healthy diet with a variety of foods!
It has the benefit of possibly reducing wrinkles and improving skin elasticity- whoo hoo!
There are several types of collagen with type 1 and 3 being the most common. Many research studies do not distinguish between the type of collagen used and it is unclear whether there is a benefit from focusing on a specific type. More research is needed on this topic.
Collagen supplements are available in various forms- powders, capsules, and liquids. They are processed into a hydrolyzed form, which means the collagen is broken down into smaller peptides for better absorption. When you read about collagen it may be referred to as collagen peptides or hydrolyzed collagen - the terms are used interchangeably.
While it is not a complete protein, it contains 8 of 9 essential amino acids. Consuming it with another protein source completes the protein. Tryptophan is the missing amino acid.
It is important to remember that collagen comes from an animal source (cow, pig or fish) so people with sensitivities should proceed with caution. It will be clearly labeled.
Many research studies have shown a benefit from 10-15 grams per day. Starting on the lower end may be a good idea. (I use 10g/day).
A powder is the most economical and less likely to have added ingredients. It mixes well with hot liquids and I know some clients that mix it with cold beverages.
Please stay away from the powders that have added sugars or flavorings.
There are many brands- the one I have chosen to use is Vital Proteins Brand because of the cost, quality and ease of purchase. It is usually available and cheapest at Sam’s Club and other local stores. If you have trouble finding it you may order it here:
https://us.fullscript.com/welcome/alwaysnutritionworks
(This is an affiliate link for me.)
Take care and stay healthy! Remember- Always Nutrition Works!
Conquer Cravings
Tips to Get Rid of Cravings
Craving some sunshine?!
Have you struggled with food Cravings that don't go away? Welcome to the Newsletter!
We all have cravings from time to time and it is normal! If you experience mild, frequent or strong cravings - keep reading.
Reducing the sugar (carbohydrate containing foods) that you eat is a key step to reduce cravings. Sugar containing foods tend to be the exact ones we crave. Foods like pop, cookies, cake and white bread make the sugar in our blood go too high. Insulin is the hormone that brings this sugar back down. When Insulin gets overworked our body gets used to looking for sweets, making it hard for us to resist. My clients learn to find foods that satisfy without triggering cravings.
Recognize cravings for what they are - a CRAVING and not an actual need. Call it out to yourself. When you are NOT hungry the reason for craving food has nothing to do with nutrition. Pause and think about what led to the craving. Are you actually feeling another emotion (boredom, fatigue, stress, sadness)? What can you do instead of eating that will make you feel better? Without actual hunger the food eaten will not change what led up to the feeling! Move to a different space, do a project, or practice stress relief techniques (even a few deep breaths!) in place of eating.
It is common to crave foods that don't agree with us like dairy or gluten. Eliminating these foods is the solution. We can work together to find other foods that satisfy.
Summer is coming so keep your health a priority/1 I have openings for new clients.
Welcome Newsletter
Welcome to my first newsletter.
Welcome to the Always NutritionWorks Newsletter. My goal is to provide you with tips, tricks and occasional recipes to help you with your goals of
→ Changing your health for the better
→ Reducing inflammation in your body
→ Increasing your overall well being and…
→ Having more energy to do the things that YOU want to do in life!
If you haven’t already done this download my free guide - 5 Habits Towards an Anti-Inflammatory Lifestyle. Click this link: http://bit.ly/5HabitsANW.
Remember that every time you develop a new positive habit you are taking steps to improve your overall health without the stress of planning ahead about your next food choice! Here are some great, easy starting points.
Healthy oils help reduce inflammation- use Olive Oil or Canola Oil when cooking and in salad dressings
Stop buying vegetable oils composed of corn or soy- these are not good at reducing inflammation. Avoid shortening that contains trans fat - they promote inflammation!
Buy margarine that is olive oil based and/or that has no trans fat.
You can’t use what you don’t own- add the good products to your shopping list so you will remember to buy them.
In less time than it takes to have a cup of coffee, you can reserve a 15 minute Complimentary Discovery call with me at www.calendly.com/alwaysnutritionworks Find out how I can help you to get rid of inflammation, reduce reliance on medications and have energy for all the things that matter to you!
Add some fresh Fall Vegetables
Zucchini is an easy to prepare and versatile vegetable.
This November I am thankful for my newsletter readers. How can Nutrition Work for you this month!
Squash is a vegetable associated with fall. The easiest and quickest to prepare is Zucchini.
Prep tips:
→Wash thoroughly and remove the ends. Eat Zucchini raw with a salad dressing dip.
→To cook, slice and place in a saucepan. Add 1-2” of water to the pan (the zucchini does not need to be covered). Cook on high heat until the water boils, then check the zucchini with a fork for tenderness. Like many things, when you can stick a fork in it, it is done!
→Try roasted Zucchini. Toss the sliced rounds with olive oil and place on a foil lined baking sheet. Sprinkle it with salt and pepper or your favorite spices. Bake at 450 degrees for 10 to 15 minutes.
Bonus pro tip- add a few sprigs of cilantro for extra flavor.
That’s it! So easy and versatile. Zucchini is a good source of Potassium, Vitamin A and Fiber. It’s low in calories too!
Email alwaysnutritionworks@gmail.com to make an appointment.