If you have been following me at all you know that I drink superfoods (almost) daily! Superfoods are not the only supplement I swear by so I would like to share with you my other secrets and their health benefits.
The Benefits of Drinking Greens
A philosophy I swear by is “veggies most”. I try to eat as many vegetables in my meals as possible, but being Italian it is easy to have lots of carbohydrate cravings and when I eat more carb-heavy meals or high protein with fewer greens I make sure to supplement with my favorite greens drink. The greens I swear by are comprised of celery, spirulina, cucumber, spinach, kale, chlorella, and matcha. Yes, I know celery juice was quite popular this year, but this particular supplement has so much more to offer than just that! Here are the benefits of each ingredient according to healthline.com :
- Celery – Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s low in sodium and it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
- Spirulina – These tiny algae are packed with nutrients. A single tablespoon (7 grams) of dried spirulina powder contains 4 grams of protein, 11% of the RDA Vitamin B1 (thiamine), 15% of the RDA Vitamin B2 (riboflavin), 4% of the RDA Vitamin B3 (niacin), 21% of the RDA Copper, and 11% of the RDA Iron. It also contains decent amounts of magnesium, potassium, manganese, and small amounts of almost every other nutrient that you need. In addition, the same amount holds only 20 calories and 1.7 grams of digestible carbs. Gram for gram, spirulina may be the single most nutritious food on the planet. A tablespoon (7 grams) of spirulina provides a small amount of fat, around 1 gram, including both omega-6 and omega-3 fatty acids. The quality of the protein in spirulina is considered excellent — comparable to eggs. It gives all the essential amino acids that you need. It is often claimed that spirulina contains vitamin B12, but this is false. It has pseudo vitamin B12, which has not shown to be effective in humans.
- Cucumber – It’s high in nutrients although cucumbers are low in calories they are high in many important vitamins and minerals. It contains antioxidants, promotes hydration, and may even aid in weight loss. There is also minimal evidence that cucumbers can help lower blood sugar. This is an easy one to add to your diet.
- Spinach – Spinach is an extremely nutrient-rich vegetable as I’m sure everyone is aware of. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.
- Kale – Kale is among the most nutrient-dense foods on the planet. Kale is loaded with powerful antioxidants like quercetin and kaempferol. It is also an excellent source of Vitamin C. Kale is known to help lower cholesterol, which may reduce the risk of heart disease. Kale is also known as one of the world’s best sources of Vitamin K.
- Chlorella– Chlorella may help the body detox by binding to heavy metals and other toxins. Chlorella contains many nutrients including vitamins, minerals, antioxidants, and omega-3 fats. Exact quantities may differ among brands.
- Matcha– High in antioxidants, this ingredient may help protect the liver, boost brain function, help prevent cancer, promote heart health, and help with weight loss. Matcha tea is very easy to prepare and can be enjoyed as a daily tea.
The Buzz Around Collagen
Aside from hair, skin, and nail support (what more could you want) collagen is amazing for your joints. I drink two kinds of collagen both of which will be shared below. I drink my TBB collagen with my coffee or sometimes I add to what I affectionately call “babe juice” which is a mixture of my pre-workout, hydration formula, and collagen.
According to healthline.com collagen is the most abundant protein in your body, and is a major component of connective tissues that make up tendons, ligaments, skin, and muscles. It’s no wonder why in recent years, collagen supplements have become so popular. Most supplements are hydrolyzed, which means the collagen has been broken down, making it easier for you to absorb but there are several foods you can eat to increase your collagen intake, including pork skin and bone broth.
Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health. Taking collagen supplements has been shown to reduce inflammation and stimulate collagen synthesis in the body. This may help promote pain relief among people with joint disorders like osteoarthritis and reduce the risk of bone disorders like osteoporosis.
Research has shown that consuming collagen supplements increased muscle growth and strength in people with age-related muscle mass loss. Collagen supplements have been claimed to promote brain, heart, and gut health, as well as help control weight and keep hair and nails healthy. However, there’s scant evidence to support these effects.
Two collagen supplements I swear by:
- TBB collagen
- Vital Proteins
Bone Broth Benefits
Not only is bone broth delicious, but it is also so good for you! While I don’t have a particular brand I recommend for bone broth, I do think it is important for it to be USDA organic and if possible grass-fed and locally sourced. You can simply drink bone broth, or put it into delicious soups and recipes like congee, which my friend Marisa swears by.
Bone broth is made by boiling down animal bones and connective tissue. This nutrient-dense stock is used for soups, sauces, and health drinks. Bone broth is rich in minerals that help build and strengthen your bones. It also contains many other healthy nutrients, including vitamins, amino acids, and essential fatty acids. The gelatin in bone broth supports healthy digestion and may be beneficial for individuals with leaky gut, as well as irritable and inflammatory bowel diseases. The amino acids in bone broth can help fight inflammation. Because of this, eating it may help protect against disease.
The amino acids in bone broth help support joint health, and consuming it may help lessen the symptoms of osteoarthritis. The gelatin in bone broth has been shown to help promote feelings of fullness which is a great addition to any diet. Consuming it on a regular basis may reduce calorie intake and lead to weight loss over time.
If you feel like you are wanting more recipes, tips, and tricks to living your healthiest life, I have lots more tips and tricks where those came from. All of my meal plans include access to hundreds of recipes and short, easy, all levels workouts. If you have any specific recipes you would like or fitness program questions, always feel free to reach out to me. Thanks for reading. I hope this information was useful and finds you in a space of the heart.
Love and Light Always,
“Sarah Savino is my recommended Wellness and Nutrition Coach who resides in Colorado but has a community of clients she guides and manages nationally. She has her frequent retreats that her clients are encouraged but not required to attend and someone who knows first hand how it is to be overworked and overweight. She is a living truth that once within the right community and with the right guide, everything is possible. She can be reached email@example.com and facebook.com/sarah.savino IG- the_fit_philanthropist ”- Dr. Shakib, your Irvine Posture Chiropractor