Ready For Winter Vitamin D Bone Broth And Avoiding Comfort Eating In The Cold Weather
We know Vitamin D as the sunshine vitamin and so it is the best source is exposure to sunshine on the skin but not with your Factor 50 on! The Vitamin D winter in Ireland lasts from October to March during this time, even on sunny days we dont get vitamin D from the sunshine.
Where do we get Vitamin D from in food?
We can get Vitamin D from oily fish such as salmon, trout, sardines, mackerel, herring and tuna. However, to meet your requirements you would have to be eating oily fish pretty much every day now it makes sense why the Scandinavian people eat so much oily fish doesnt it?! They have a much longer winter than we do! Egg yolk also contains a little Vitamin D as do fortified cereals and other fortified foods like some margarines, Supermilk, some juices etc. But the quantities are small.
Supplement your intake over winter
In 2011, the FSAI proposed that all Irish citizens should be taking a daily vitamin D supplement as most people do not get enough from food, or from sun in the summer to take us through the winter months.
And thats not all Vitamin D is strongly linked to a good immune system and the lack of it has been associated with various diseases including colon, breast and prostate cancer, hypertension, cardiovascular disease, diabetes, MS and rheumatoid arthritis. Other research has also found that vitamin D status may also influence depression, anxiety, seasonal affective disorder and insomnia.
A simple bone broth is really quite a superfood
Health At Every Size Course
If you are looking for a step by step structured program to teach how to support your health in a weight-neutral holistic methodology
Going Beyond The Food Health Mastery is a 9-module curriculum. And this program will teach you how to support your body towards the best health without having to lose weight. Not only without restricting food or taking any supplements! This program is taught by myself, Stephanie Dodier CNP.
Vitamin D To Nourish And Heal
The key ingredient in this simple soup are eggs. Egg yolks are chalk full of essential, fat-soluble Vitamin D. Your body cannot produce Vitamin D and therefore we must obtain it through diet or by sitting in the sun . Sources of this awesome nutrient are found in egg yolk and fatty fish such as salmon and mackerel or my awesome Egg Drop Soup!
So how does Vitamin D help us? It is an important component of mineral metabolism and regulates calcium and phosphorus in the blood. This helps increase our immunity, supports a normal functioning nervous system and mental health. It also helps with those pesky menopause symptoms ladies! And works with calcium, magnesium and Vitamin K to keep our bones strong.
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Ready To Begin Your Intuitive Eating Journey
Now that Ive debunked all these intuitive eating myths for you, I hope you have a better understanding of what eating intuitively really is. So how do you feel about intuitive eating now? Are you ready to start becoming an intuitive eater?
Heres what I recommend that you do:
Download my free intuitive eating handout. It will show you how to get started with intuitive eating immediately.
You can also read my article, How To Eat Intuitively in 5 Easy Steps.
For more intuitive tips and information, read my intuitive eating blog.
I also invite you to listen to my intuitive eating podcast where I share my best tips and invite experts to give their insights.
What A Nutritionist Says
Aiming for about three to four 8-ounce cups of coffee a day is a totally reasonable goal thats inline with the USDA Dietary Guidelines for Americans, says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute more than many of us might assume!
“With that in mind, if youre cutting back on the caffeinated stuff, Id rather you go for unsweetened teas most of the time and opt for the occasional bone broth when you have a hankering for something a bit more savory,” she advises. “Thats because bone broth, depending on the type you buy, can be loaded with sodium some contain up to 40% of your recommended intake of sodium for the whole day! Teas and coffee are naturally calorie- and sugar-free, which makes them an easy choice to switch it up between regular H2O.”
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May Support Joint Health
Studies suggest that collagen derived from chicken cartilage is effective at improving pain, stiffness and joint function in patients with osteoarthritis.
Gelatine may also be beneficial for injury prevention and tissue repair. A 2017 study found that supplementation with gelatine alongside vitamin C improved collagen synthesis post exercise and was able to repair tendons.
Discover what to eat for healthy joints.
Myth : Intuitive Eating Doesnt Solve My Emotional Eating Problem
Fact: There is only one truth around that. Intuitive eating does prevent emotional eating. Now, heres the thing. I didnt say solved it. I said to prevent it.
If you find yourself saying that eating intuitively wont solve your emotional eating problem, again, its your diet brain speaking. You have been programmed to seek an external solution to an internal problem. You internally developed the behavior of using food as a soothing or regulate your emotions. This behavior is what we commonly refer to as emotional eating.
And now, you want a quick fix, a formula to come along and tell you how to prevent that. Thats the model of dieting. Its all external. Its just about food.
Intuitive eating will not solve the problem of emotional eating but you will. Its really up to you. Through the process of intuitive eating, you will figure out why youre using food to cope with your emotions. Heres another scoop for you: emotional eating is normal. Emotional eating is a gift when understood properly.
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What Is Body Neutrality
Body Neutrality definition is about empowering you to embrace yourself as you are. Thats including the parts you dont like about yourself. And its focus is to avoid self-hate while simultaneously relieving you from the pressure of having to love your body.
And the framework of Body Neutrality recognizes that not everyone is going to love every part of themselves all the time because thats an unrealistic expectation, to say the least.
In short, the goal is to respect and accept your body for what it is and thats it.
Is Bone Broth Really That Good For You
The tradition of boiling animal bones until the water becomes a thick, flavorful broth is hardly a new one. Bone broth dates back to ancient times, but over the past few years, this collagen-rich beverage has been elevated to superfood status.
Restaurants that exclusively sell bone broth have popped up in major cities, and you can buy it in powdered or broth form at most major grocery stores. Devotees claim its collagen-rich properties have given them stronger hair and nails, glowing skin and improved their mood. Plus, who can say no to a savory, steaming hot beverage in the freezing cold winter months?
If youre just drinking bone broth for the taste, thats one thing. But bone broth isnt cheap: If that $5 latte seemed expensive, try buying the same amount of bone broth for $11. If youre sipping bone broth for the health benefits, is it really worth it?
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We Are What We Eat And Animals Are No Exception
Its also plausible that the diet and living conditions of the animals we use to make bone broth will significantly influence the levels of lead their bones, and thus the broth, contain. Food, water, soil and dust are the largest sources of exposure to lead in farm animals. It appears that cereal grains contribute most to dietary exposure to lead. Although I have not seen any comparative data on this, its thus reasonable to assume that pasture-raised chickens who eat a combination of forage and grain-based feed would have lower lead levels than conventionally-raised chickens that eat only grain-based feed.
I hope to have some data that will help answer this question in the coming weeks. Jessica Prentice, one of the worker-owners of the Three Stone Hearth community-supported kitchen in Berkeley, CA, has sent samples of their bone broth in to get tested for lead. They make their broth with pasture-raised chickens, so well have at least one example of lead levels in pastured chicken broth to draw from.
Ill continue to investigate this issue and report back if I learn anything that changes my opinion.
There Is Iu Amount Of Vitamin D In Amount Of Soup Chicken Broth Serving Ready
VITAMIN DVitamin D is different to other nutrients as our body is able to make it with the help of the sunshine.
Technically speaking if we would spend enough time in the sun, we would not require vitamin D from food, however there are factors that limit sun exposure, whether it is time of the year, time of the day, cloths we ware, too much indoors activities, applying sunscreens and even pollution can interfere with the synthesis of vitamin D and food source is important.
The two most important forms of vitamin D are animal sourced D3 called cholecalciferol and plant sourced D2 called ergocalciferol. The most significant role of vitamin D is in the bone growth, as it helps with absorbency of calcium. It is also important in immune system function, nervous system, muscles and skin. Recently it has been shown to be beneficial in the treatment of autoimmune diseases, such as multiple sclerosis and fibromyalgia. Deficiency of vitamin D are closely linked to rickets, osteoporosis, osteomalacia and in elderly it leads to bone fractures. The most significant sources of vitamin D beside sunshine are fortified butter and milk, fish liver oils, eggs, sprouted seeds, beef.
Determine, under different quantities, how much of Vitamin D nutrient can be found in Soup, chicken broth, serving ready. Calculate and convert the amounts.
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Minerals And Nutrients In Bone Broth
Surprisingly, bone broth is a poor source of minerals and nutrients. Recent USDA figures found calcium ranges from 9 to 14 mg per cup of broth. For comparison, a cup of milk contains around 300 mg of calcium, or 30 times more than bone broth.
Lawrence Dubois, from the health food store Salt Springs Natureworks, intrigued by all the claims about bone broth, performed his own independent tests using venison bones.
The results? The venison broth had around 75 mg per liter or about 18 mg per cup which are some of the highest results seen but still only equivalent to a quarter of a cup of milk. He was so stunned by the results that he retested multiple times using different bones, cooking times, and more. And yet, he was consistently surprised to see such low mineral numbers.
These results are not new or an anomaly. Back in 1934, Kings College Hospital did the original testing of bone broth. Their report stated that the calcium content of several types of bone broth were 5.2 to 28.6 mg per 100 cc or 12.30 to 67.7 mg per cup.
Their findings also point to an important observation about where the minerals in the highest test results originated.
What Does The Current Evidence Say About Bone Broth
While bone broth may offer health benefits, such as clearing nasal congestion, certain claims like improvement in joint health and better skin lack scientific evidence. The collagen found in bone broth is cited as the main substance responsible for these claims. However, scientists have refuted the claim by saying that plant-based foods are better at providing collagen-building blocks to the body rather than the direct collagen, which does not reach the bones and the skin.
Due to the increasing popularity of bone broth as a health drink, scientists went on to investigate the composition of bone broth made from chicken. They found the cooked chicken broth that contained the bones, skin or cartilage are contaminated with lead in amounts many times higher than in tap water. This was true even in the farm raised organic chicken. Cooking bones for a long time was a sure way to leach the lead from the bones into the broth that we consume. Lead is a known poison that has delirious effects on children as well as adults. The chicken meat without bones, cartilage and skin had much lower concentrations of lead. Hence, given the startling findings, those who want to make broth can discard the bones, cartilage and skin and choose to make chicken broth with the remaining chicken parts.
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But What About A Broth For Vegetarians
If you are following a vegetarian or vegan diet, you can make a vegetable broth. Especially if you have a compromised digestive system, they can be key to recovery as they are so easy for the body to break down.
You can make a vegetable broth by taking veggie scraps or whole vegetables and covering them in water, then simmering for 8-24 hours. You will then discard the vegetables because all of their nutrients are now in the soup broth.
As I said for years at my I Can Do It Conferences, If you get your food right and your thoughts right, everything just works.Affirmations are gentle words to change the way we think and shift us into a place of self-love, and bone or vegetable broth is a gentle way to get important nutrients into the body. The whole process of making broth is a path back to loving and nourishing yourself.
Some Additional Reading
What Are The Risks Of Taking Vitamin D
At normal doses, vitamin D seems to have few side effects. But if you take any medications, be careful — it can interact with many medicines, such as drugs for high blood pressure and heart problems. Ask your doctor if it’s safe for you to take vitamin D supplements.
Too much vitamin D can cause loss of appetite, the need to pee a lot, nausea, and weight loss. High doses of vitamin D can also make you disoriented and lead to bone pain and kidney stones.
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Ok What About Collagen
One thing that Dubois did find was that the bone broths all contained a good amount of protein about 12-30 grams per cup. Its assumed that most of this protein comes in the form of collagen. Collagen is the most abundant form of protein in our bodies it is the main component of connective tissue and makes up about 25-35% of our total protein mass. The terms collagen and gelatin are sometimes used interchangeably gelatin is a hydrolyzed form of collagen, meaning that the original bonds between the components in the collagen molecule are broken down and reformed into a slightly different structure. Otherwise, their chemical structure is similar, and commercial gelatin is generally made from the same stuff that people would make bone broth out of.
So, is this why they serve so much Jello at old folks homes and hospitals? Its not as simple as more dietary collagen = more body collagen . Our stomach acid deactivates all proteins and our bodies break them down to their individual amino acids. As a protein, collagen/gelatin is not considered a good source, as it does not contain all of the essential amino acids . The two amino acids collagen is known for, proline and glycine, are both non-essential amino acids that our bodies can make as long as it is getting adequate, complete protein. Most other animal sources, like whey and eggs, are considered complete proteins as they contain all of the essential amino acids. Some plant sources, like soy, are also complete proteins.
Myth : Intuitive Eating Is For Healthy
Another version of this myth is, Intuitive eating works only for certain people. Im different.
Fact: Intuitive eating is not another diet or a new scientifically-created way of eating. Its innate in all of us. We were all born intuitive eaters.
Just observe a baby. When she feels hungry, she cries. When you feed her, she stops crying. Then, she stops feeding when shes full and falls asleep. The cycle begins anew she feels hungry again.
Intuitive eating is simply going back to the way you were born.
Now, why would you feel its not for you? Your diet brain is partly responsible for that. Its saying, You know, girl, youve been dieting for years. Look where you are today. Youre not doing this right. You have to have a lot of restriction and control. Otherwise, youll lose control. Youre not good enough to do intuitive eating.
Is intuitive eating only for certain people? Absolutely not. Its for everyone because we all have it within us to be an intuitive eater. But if you want to be 100% sure, take the intuitive eating quiz.
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Intuitive Eating Program Private Counselling
Two options for you:
#1 If you want to work with a local intuitive eating certified counsellor, then, you can visit this directory to locate someone to work with you 1-on-1.
#2 You can visit this intuitive eating coaching page on my website. Not only will you be able to read more on my coaching programs but also submit your application if you would like to work with me 1-on-1.
Most importantly, my 1-on-1 coaching is inclusive of body neutrality and health at every size alongside with intuitive eating.