Thoughts on Sharing Diet Information

I've been struggling to publish my Intermittent Fasting Post - not because it's not finished. It is. But I think because I needed to get these words out first. Because I love sharing health and nutrition information with you and if you learn something new, discover something that sticks or make a change that helps you be a little bit healthier, I'm happy. But more than anything, I want this to be a space where you learn to love your body and treat it with respect by incorporating healthy practices into your life. And if you have kids or loved ones, my desire is that you're modeling for them - showing them that you make healthy choices that show up in every aspect of your life rather than that you can have success on a diet. Because here's the truth:

No diet, no amount of weight change, and no success or failure counting things, restricting food groups or altering your eating times will make you love your body.

You see, in my practice, I'm not in the business of weight loss (there are plenty of people on the Internet who can show you how to do that) - I'm in the business of knowing your body and making changes to shift it toward health. In order to making lasting changes of any kind, knowing your body is key. This comes in two phases for me: knowing how your body functions and getting to know your lifestyle factors.

• Body Functions:

  • What levels of macronutrients does your body like? (NOTE: THIS IS NOT COUNTING MACROS)

  • How much exercise does your body handle?

  • Where is your stress coming from (physical, mental, emotional)?

  • What's your digestion like?

  • Are there any other factors going on? (nutrient deficiencies, hormone changes, imbalances or challenges, inflammation issues, or food sensitivities or intolerances, etc.)

• Lifestyle Factors:

  • Who are you feeding and how often?

  • Do you like to eat out? What are your favorite kinds of food?

  • Do you have a budget for food?

  • What do you do for work?

  • What does your daily schedule look like? What do your weekends look like?

  • What type of personality do you have - do you value rules or value freedom? Do you like structure or crave variety?

Every one of these factors makes a difference when you're looking at developing an eating plan or lifestyle plan that can make it long-term. And when we make this shift, oftentimes this results in weight loss (if it's needed or desired). Am I opposed to weight loss goals? Absolutely not. And diets of many kinds can be useful tools in meeting weight loss, muscle building, body composition, and fitness goals, and that's one of the reasons I want to share the bones of many of the popular diets that are being buzzed about now. But this is always in the short term. Long term success in maintaining a healthy body and physique comes from the everyday lifestyle choices that you make.

And finally, to end this rant…I'm the mother to three amazing and beautiful little girls- and they see. They watch, they observe, and they see - me and my husband and our eating habits and practices and if we’re constantly counting, tracking, and restricting. And what I want for them (and for all kids) is to see and learn healthy habits. I want them to know what healthy foods are and what they do for their bodies and how they make them feel. I want them to recognize that when they eat too much sugar or processed foods, these are the things that happen to their body and this is how they feel. I want them to make that connection - their food choices to their energy levels, their digestion, their ability to concentrate, etc. I want them to know that being healthy at any point does not mean being on a diet. I don't want them to be consumed with food and body - I want them to enjoy life and friends and good food. I don't want them to think they have to list and track and obsess over food in order to look a certain way. They're going to get plenty of pressure for that kind of thing from the outside world - I want them to come to the world equipped with the knowledge of the power of food and the vision of healthy choices that have been modeled for them.

And most of all, I want them to know they are loved and valued and that their outward appearance and or their ability to perform does not change that. And I want you to know that too.

So now that that's off my chest, I'll publish my post on Intermittent Fasting y'all have been checking the site for since Friday :)

A Closer Look at Collagen

I love some collagen peptides. I've been shouting this from the rooftops - you all know that by now. So let's take a closer look at collagen and everything you need to know if you're thinking about starting a collagen habit too.

What is it?

Collagen is basically the glue that holds your body together. It is a structural protein - the most abundant found in the body - found in your bones, teeth, muscles, tendons, skin, hair and nails. In addition to its role in the structural components of the body, collagen also contributes to the cell signaling that fights against inflammation and contributes to damaged cell repair. What does all this mean? It means collagen is a vital part of a healthy body.

How is it made?

Our bodies produce collagen by several methods using key vitamins (vitamin C), minerals (iron & zinc) and amino acids (the most abundant being glycine) we get from our diet. As we age, our bodies naturally produce less collagen and this can lead to joint pain, weakening muscles, less flexible ligaments, wrinkles, and digestive issues. In addition to aging, a poor diet high in sugar and lacking essential nutrients can contribute to less collagen being produced. Incorporating foods rich in vitamin C, iron, zinc, and certain amino acids can help support your natural collagen production. 

Foods Rich In Collagen-Producing Nutrients

• Vitamin C: kale, kiwi, broccoli, brussels sprouts, citrus fruits, yellow peppers, strawberries, tomatoes, cherries and many others

• Iron: animal proteins, organ meats, spinach, legumes, broccoli, pumpkin seeds, and quinoa

• Zinc: animal proteins, shellfish, cashews, hemp seeds, eggs, chickpeas, lentils, and cheddar cheese

• Collagen-supportive amino acids: asparagus, avocado, apricots, mangos, peanut, mushrooms, yogurt, beef, and sunflower seeds

Bottom Line: A diet rich in a variety of whole foods will be sufficient to get the key nutrients needed to support collagen production.

 Should You Use a Collagen Supplement?

Pretty much everyone can benefit from more collagen in their diet. Most collagen peptide producing brands claim the use of a collagen peptide supplement can improve digestive health, strengthen joints, reduce the signs of aging and support healthy skin, hair, and nails. There are still limited scientific studies about the long-term effects of supplementation with collagen peptides, but some notable ones have shown positive results supporting the claims of collagen peptide-producing companies including decreased joint pain, gut health, inflammatory protections, and skin improvements in aging adults.

Anecdotally, I can tell you after several months of using collagen peptides regularly, I noticed a difference in my skin, hair, and nails and had people regularly asking me what products I was using on my face and how I got my hair to grow so fast. So, while the scientific evidence may still be somewhat sparse, like with anything else that has to do with our health, we can try it out for ourselves and see if it works for us.

Bottom Line: While science hasn’t gone so far as to fully prove the hype surrounding collagen, it has shown there to be no harm in consuming collagen supplements. So…worth a try?

Is collagen safe to use when…? 

Pregnant? Yes.

Postpartum? Yes.

Breastfeeding? Yes.

If you’re dealing with an autoimmune issue, hormone imbalances or PCOS? Yes.

Digestive Issues? Yes.

While under the care of a doctor, you should always inform them when starting a new supplement or medication.

What's the difference between collagen peptides and protein powder?

While collagen is a protein, it is unique to the whey protein found in most conventional protein powders. Neither is necessarily better than the other but each serve a unique purpose in the body. Whey protein is sourced from the milk of animals while collagen is from the bones, cartilage and connective tissues and this difference of source means they have different amino acid profiles leading them to each aid different areas of the body.

Whey protein is a complete protein which contains branch-chained amino acids (or BCAAs) and is useful for muscle building and supplementing before and after exercise. Collagen is high in three amino acids which are not commonly found in plant proteins, whey, or muscle meat proteins. Consuming collagen proteins ensures your body gets the amino acids it needs in order to build more collagen. Additionally, collagen is a stable protein which makes it easy to consume because it can be added to hot or cold foods and drinks as well as baked or cooked without being destroyed.

 What to Look for in a Collagen Supplement Brand

Sourcing is key when looking for a collagen supplement brand. As with most things related to health, as the demand for collagen supplements has risen, the number of places creating collagen supplements has as well and so it can be tricky to determine what the best choice is. Additionally, collagen supplements are not fully regulated by the FDA so make sure to do your due diligence before selecting and spending a pretty penny on a tub. A couple things to look for in a collagen brand:

• Sourced from grass-fed animals or sustainably-caught fish

• Ideally, non-GMO and/or organic with no artificial ingredients or additives used

• In powder form, good quality collagen should be colorless, odorless and tasteless

• When taken as directed, collagen supplements should not upset your stomach or cause digestive discomfort.

 Brand Comparison

Vital Proteins

• Cost: $43.00 for 20 oz container ($2.15/0z) - UPDATE: found at Costco $29.99 for 24 oz container ($1.25/oz)

• Flavorless

• Sourced from grass-fed, pasture-raised cows with no added hormones and meeting the criteria of the Global Animal Partnership welfare standards

Primal Kitchen

• Cost: $34.95 for 16 oz container ($2.18/oz)

• Offer flavored and unflavored options

• Product description claims collagen meets company's strict standards of sourcing (standards are not listed on their website)

Bulletproof

• Cost: $34.95 for 17.6 oz container ($1.99/oz)

• Unflavored or vanilla option

• Sourced from pasture-raised cows with no added hormones

• Collagen is hydrolyzed (or partially broken down) for faster and easier absorption

Ancient Nutrition

• Cost: $44.95 for 16.2 oz container ($2.77/oz)

• Flavored and unflavored options

• Multi-sourced collagen supplement from beef, chicken, fish, and eggshell membranes - all grass-fed, non-GMO, cage-free and cruelty-free sources

• As a multi-sourced collagen, product claims to ensure benefits for all areas collagen impacts - beauty, gut, and overall health

• Collagen is hydrolyzed (or partially broken down) for faster and easier absorption

Amazing Grass

• Cost: $342.99 for 11.1 oz container ($2.97/oz)

• Flavored and unflavored options

• Plant-based alternative to animal collagen - utilizes collagen producing nutrients like vitamin C, B-complex and biotin

 My Thoughts & Preferences

While I haven't tried all of the above listed brands and varieties of collagen peptides offered, I have tried several and I always go back to Vital Proteins. The simple answer as to why is that is a reputable brand that uses high quality ingredients and the one I have found to most easily incorporate into my food/drinks. I usually take my collagen in my coffee and it easily mixes in and completely dissolves and you can absolutely not taste it at all. It is also easy to find and after consistent use, I feel like my skin and hair have never looked better and it’s contributed to my overall health and wellness.