10 Holiday Grocery Staples

I love having a house full of people and try to stay stocked with some healthy options for any impromptu hosting or just munching on between holiday gatherings. Being prepared is one of the most important healthy habits that can really make a difference during the holiday season. Here are 10 things I make sure to stock up on before the kids get out of school and all the family and friends start showing up.

1 - Honeycrisp Apples & Clementines - these double as healthy snacks and pretty decor. I love to leave a bowl of apples and clementines on the counter for anyone to grab throughout the day. The Honey Bear brand of apples are a small size (Trader Joe’s also has a bag of small honeycrisp), perfect for kids or a quick snack and look so cute next to the Cuties.

2. - Veggie Tray Components - you don’t have to be high maintenance about this one, any chopped veggies (or just a pre-assembled tray) will do - and I like to keep both ranch dressing and hummus in the fridge to create a simple veggie tray to snack on while dinner is cooking or to put out when someone drops by.

3 - Holiday Candle - maybe not exactly a grocery store staple (unless you consider Amazon a grocery store…which I pretty much do) but nonetheless, one of my essentials. Even if my house isn’t spotless - and let’s be real…3 kids means it never is - I can light a holiday candle and feel great about some guests walking through the door. Plus, having a festive scent going around always puts everyone in a happy mood.

4 - Sparkling Water - for sipping, for sharing, or for creating festive cocktails - it’s just a must.

5 - Mixed Nuts - perfect for a quick snack in between meals or parties or to put out in a bowl for guests (maybe beside the vegetable tray and a block of cheese?). With the mixture of fat and protein, a handful of nuts can go the distance when you’re trying to make it through just one more family gathering.

6 - Rolled Oats - if you have overnight guests (or kids), rolled oats are perfect for making an assortment of make-ahead breakfast options like muffins, overnight oats or your favorite baked oatmeal.

7 - Health Box Mixes - I love to keep a couple boxed mixes on hand for when you need a quick dessert or want your house to smell like fresh baked pumpkin bread (or maybe that’s just me…). I know I’ve shared these before but some of my favorite brands for this are Simple Mills, Kodiak Cakes, and Immaculate Baking.

I want to be clear here - boxed mixes like these (and any health dessert, baked good, etc. you make at home or by by in a store) are still desserts/baked goods so we treat them at such. My recommendation for these comes from the ingredients panel having high quality ingredients you know, not from the nutrition profile of the food itself. That being said, who wants to skip dessert during the holidays? No one. So opt for making it from scratch or using a mix (or store bought) with high quality ingredients your body recognizes.

8 - Epsom Salt - while not a food item, an epsom salt bath is the perfect way to unwind after a long day of festivities. Epsom salts can help with digestion or bloating if you’ve over indulged, soothe aching muscles from a long day in the kitchen, and a lavender scented variety will set you up for a good night’s sleep - so you can hop up and do it all over again the next day :)

9 - Red Wine & Dark Chocolate - I always keep several bottles of red wine and bars of high quality dark chocolate around during the holidays. Both are perfect for if you have adults guests still milling around after the kids have gone to bed or an old friends pops over - just put out a simple plate with some squares of chocolate and pour a glass of wine, both to be enjoyed by the fire…I’m feeling happy and cozy just thinking about it - plus each will give you (and your guests) an extra dose of some antioxidants.

10 - Supplements - I like to make sure everything stays on track even if my eating habits shift a little bit over the holidays - I stay stocked with my probiotic for good gut health, fish oil to fight inflammation, as well as the supplements we take for immune health as the germs go flying around - you can read more about the immune boosting supplements we use here.

Cheers to happy and healthy holidays!

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.