March 2025 Happy Gut – Happy Hair

Homemade Bone Broth

My picture on the left was taken in December 2019 at the beginning of “My Health Journey” before I had started making my bone broth. My hair is not in a ponytail or clipped to the back of my head. My hair was very thin. The picture on the right was taken Febraury 2025 after 6 years of bone broth and clean eating. I am not using anything different…same shampoos, conditioners…just much healthier. I just put jel in my hair to help it curl, which it would not do before.

When I first starting testing I was diagnosed with severe Gut Dysbiosis…the loss of beneficial bacteria, overgrowth of bad bacteria, or the decrease of overall gut micobiome diversity...which can even cause cell damage resulting in several auto-immune dieseases. Also can be linked to serveral mental illnessses. NOT WHERE I WANTED TO BE!

Gut health is everthing, it is the second brain, where many of our hormones are produced. It aids in digestion, supports the immune system, produces essential vitamins, and protects against harmful bacteria, potentially reducing the risk of chronic diseases.

Bone broths are high in collagen, minerals, amino acids, glucosamine, chondroitin, hyaluronic acid, and more. These nutrients work together to help with digestion, reduce inflammation, protect the gut lining, imporve sleep and brain function, and reverse leaky gut!

One of my favorite foods I eat at least 4 times a week is bone broth. Two years ago in my health journey it was strongly suggested by my medical group to consume bone broth to help many health issues. A common practice was to do a bone broth fast. This is when you consume nothing for 3-4 days but bone broth. I have done this several times. Really helps my digestion. I had more energy especially after each meal as it digested and just didn’t sit on my stomach and feel sick.

You can either buy your broth or make your own. I chose to make my own, as I have mentioned before I have lot of food allergies. Since I am allergic to beef, pork, chicken, turkey, I make mine from elk or deer bones, and rabbit, very good. Also, you can reuse large bones 3-4 times (I use 3) for your broth.

Today these are my ingredents; chard, onion, garlic, deer elk bones, carrots and tops, and celery. You can add anything you like…it’s kind of like a stew. You can include spices such as whole termeric root, ginger, garlic, bay leaves, and parsley. I season with salt and oregano leaf flakes. Because of my allergies I keep it simple. You can also just make broth without any other ingredients. I also did this when I was too tired to add other ingredients…just bones, water and salt. Cooks 2-3 hours in my Instant Pot. Cool for another hour or so. I usally make 5 quarts at a time. Because of my histamine sensitivity, I am not able to eat left over cooked food, so I freeze my broth soon after it has cooled. Also I leave about two inches from the top so the jars don’t crack when they freeze.

Wide mouth jars work the best.

They are also extremely nutritious containing the mineral and amino acid of all the superfoods; bone cartilage, marrow, gelatin with the addition of vegetabales as electrolytes.

Ten Reasons to Drink bone broth from petesrealfood.com

Boosts the immune system, supports the digestive system, and builds and stregthens the blood.

1. Heals intestinal Hyper-premeability (leaky gut)
2. Assists the liver in detoxification.
3. Reduces inflammation.
4. Improves skin texture and elasticity.
5. Helps relieve joint and muscle pain.
6. Fights infections.
7. Increases mineral consumption and absorption.
8. Aids digestion.
9. Aids in bone strengthening and repair.
10. Production of Essential vitamins
11. Protection against pathogens
12. Mental health
13. Metabolic function
14. Hormone balance
15. Genetic expression
16. Promotes sound sleep.

Bone Broth Benefits for Joints, Skin and Gut Health

I hope you try it and see a difference plus it has a great flavor. Many times I am very tired…too tired to cook, so it is an easy dinner. Just take it out of the freezer, slowly warm it up under cool to warm water, microwave until hot. Dinner’s ready!

Gut Health/ sauerkraut

may 2024

I have tried to accomplish something(s) everyday for my health quest. This morning I made sauerkraut…very quick and easy. Since one of my issues was severe biosis, sauerkraut is one of the best ways to heal the gut:) It takes only 30 minutes and 20 minutes of that time is letting the cabbage and salt soak together

1 tablespoon of salt…I use different salts, today I used Kosher. You could add garlic, bay leaves…for me and my allergies…I do simple.

Let it sit in bowl for 20 minutes. Then press tightly into a jar with a tight fitting lid, then let it sit for 4-5 days. Best probotic ever! I use it in green salads, sandwiches, soups, sprinkle on stir fry, cooked meat…adds great flavor!

https://www.healthline.com/nutrition/benefits-of-sauerkraut

The link above is a great source of the many benefit of sauerkraut

The picture above is one head of cabbage in a quart jar…so next time I will do 1 1/2 head of cabbage. Very easy to make.

I have had poor digestion for many years. Making my own sauerkraut and making sure I have some everyday…even if I eat it plain I can see and feel a difference in my digestion, bloating, and food tolerances.

The picture to the right is made with purple cabbage.

The picture below of the three jars is two large heads of cabbage. Might as well do three jars at a time…should last three weeks depending how fast you comsume your sauerkraut. It is one of my dailey foods! Keep my gut happy!

Sauerkraut Recipe on my Quick Easy Savory Salad blog post

Sauerkraut also provides a significant portion of your recommended daily value of:

• sodium
• vitamin C
• vitamin K1
• iron
• manganese
• vitamin B6
• folate
• copper
• potassium

Sauerkraut is a rich source of probiotics and vitamins. It can aid digestion, boost immunity, and provide other health benefits. It’s also easy to make.

Sauerkraut is particularly nutritious because it undergoes fermentation, a process during which microorganisms on the cabbage digest its natural sugars and convert them into carbon dioxide and organic acids.

Fermentation starts when naturally present yeast and bacteria come into contact with the sugars in the cabbage which create a healthy gut condition/food.

Sauerkraut fermentation creates conditions that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, which increasesTrusted Source your gut’s ability to absorb the vitamins and minerals they contain.

organic Red Miso – Gut health

After I heating my bone broth in a soup mug for dinner, I also add several other ingredients for taste and gut health one of which is Red Miso.

Miso contains vitamins and minerals such as vitamin K, manganese, zinc, protein and calcium. These nutrients support bone strength and supports the nervous system, improves digestion as it is high in probiotics maintaining healthy bacteria levels.

Aloe vera juice helps the gut by reducing inflammation, improving digestion, and soothing stomach irriation. Drink before you go to bed at night.

https://www.amazon.com/Lakewood-Organic-Aloe-Vera-Juice

Benefits

Anti-inflammatory: Can help with digestive issues.

Digestive enzymes: Aloe vera contain enzymes that help break down fats and sugars, which can improve digestion. Aloe vera juice is refreshing and thirst quenching.

Soothes stomach irritation: Aloe vera juice can help sooth and repair the lining of the stomach.

May help with IBS: Reduce pain and discomfort from irritale bowel syndrome.

Help with stomach ulcers.

Nutritionists list Foods to Eat for Better gut Health:

Oats, garlic, Bananas, Tempeh, Bulgar, Lentils, Berries, Yogurt, Fermented foods, Beets, sauerkraut, kimchi, carrots.

Also Leafy greens, Whole grains, Raw Cheese, Artichokes…

I try to eat at least 3+ foods that build my microbiome every day. My most common foods I eat are bone broth, miso, sauerkraut, bananas, and berries & fresh vegetables.

Gut health – cocojune yogurts – MILK FREE

The 8g.protein greek style yogurts have more protein then an egg, but less sugar then an apple. This organic dairy-free yogurt is full of pre-& probiotics with all natural flavors. Ingredients: coconut milk (water, coconuts) raspberry , pea protein, 7 grams of cane sugar, raspberry concentrate, inulin citrus prectin, vegan &probiotic cultures (organic).

The white cocojune Pure coconut with organic cultured coconut has only 2 grams sugars. Ingredients: organic coconuts, water, organic tapioca, vegan probiotic cultures. Also the Chobani 20g Protein drink (Zero sugar added) uses monk fruit & stevia extract, and lemon juice concentrate. All good choices for gut health.

When yogurt contains live and active cultures (probiotics) it positively impacts gut health, such as improve digestion, balance gut bacteria, and potentially alleviate smptioms of cetain gastrointestinal issues. Also yogurt can boost the immune system and can help with nutrient absorption.

Improves Mental Health and Mood – produces neurotransmitters like serotonin (the happy hormone) and reduces anxiety and depression symptoms by 20-30% in clinical trials. Lastly sharpens focus and mental clarity by lowering inflammation.

Yogurt Supports Heart Health – Lowers LDL (bad) cholesterol by up to 73 mg/dl. and reduces blood pressure by balancing gut microbes linked to hypertension. Yogurt breaks down bile salts, preventing cholesterol reabsorption.

Yogurt is a source of calcium – which supports your bone health, as well as it’s protein content promotes muscle repair and growth.

Fights inflammation – Chronic inflammation is linked to diabetes, cancer, and arthritis. Probiotics reduces inflammatory makers like C-reactive protein. Also helps manage autominnune conditions like eczema and psoriasis. Lastly, protects against leaky gut syndrome, a key inflammation driver.

Get the Most from Probiotics – Choose a multi-strain formulas (like Bifidobacterium longum + Lactobacillus rhamnosus.) Also pair with prebiotics (chicory root) to feed good bacteria. In addition, look for postbiotics like triacetin for gut-brain synergy. ENJOY YOUR YOGURT…NUTRITION FOR GUT AND BRAIN…REMEMBER YOU ARE WHAT YOU EAT!!

I do like my sweets, so I have switched from refined sugar to healthy sugars – bananas, apple sauce(no sugatr added), Real maple surup, coconut sugar, date sugar, & raw honey. It is best to find honey from your area as eating honey from your area contains pollens which combat seasonal allergies. I feel much better afterwards eating “goodies” with these natural sweeteners!!!

Gut health is an on going process…it’s not “One and done”. For a HEATLHY GUT avoid processed foods, artificial sweeeteners, sugars, high-fat foods and excessive alcohol, refined grains(instant noodles), bagels, white bread, pizza, and pasta, Sodas, packaged snacks, sugared cererals, cake mixes, and frozen pizza disrupts the microbiome.

FRIED FOODS: They are high in unhealthy fats and hard the gut microbiome and contribute to inflammation ( fried chicken, french fries, deep fried onion rings, tator tots, etc.

PROCESSEDS FOODS: For example, lunch meats…which is linked to obesity and metabolic disorders like diabetes and cardiovascular disease. https://www.dietvsdisease.org/

The gut microbiome, a complex “community” of microorganisms in the digestive tract, is crucial for overall health, impacting digestion, immunity, and even brain function, and its imbalance can lead to various diseases.  The Microbes in our gut help to train our immune system…gut cells help to clear out the many pathogens that pass through it every day…our gut is the largest immune system organ containing up to 80% our our body immune cells. Therefore, this should be one of our highest priorities to eat healthy/clean. EVERY thing we eat will end up on our gut, which either helps or hurts our immune system. This I CAN control… I control what I put into my mouth!! I can do this…it is an everday commmittment.

It is impartive for your mental, physical, and emotional health. My challenge is to keep my microbiome functionting optionally. This is the only way I will become healthy again to feel well enough to enjoy the activities I want to do.

I want to look forward to watch my grandchildren play sports.

I want to look forward to taking a vacation.

I want to look forward to a fun day trip.

I want to look forward to walking the dog.

I want to look forward to getting out of bed.

I want to be able to keep my committments…

I CAN DO THIS!!! SO CAN YOU!!!