Amy Myers's Blog, page 39

How Do I know It’s Candida Overgrowth?

You may have heard of Candida. You also may have heard it can “overgrow” in your body, causing a wide range of symptoms from brain fog, to nail fungus, itchy skin conditions, athlete’s foot, and even the dreaded vaginal yeast infection. Yet how do you know your issue is, in fact, Candida overgrowth?  

You can find out all you need to know about Candida overgrowth, including what to do about it, in my informative free training that I developed after helping tens of thousands of people from around the world conquer this condition. You can also take this quiz to see if you may have Candida overgrowth. If this is the case, don’t be discouraged! You can banish it for good, just as thousands of my patients have with the steps outlined in the above training. 

What is Candida Overgrowth?

Candida is a naturally occurring species of yeast, a type of fungus, that lives in and on your body. It is a part of your body’s normal microflora — the microorganisms present in a delicate balance in your mouth, throat, gut, vagina in women, and on your skin. When this balance is tipped and the Candida gets out of balance with other microorganisms, Candida overgrowth occurs.  

Candida overgrowth is the most common form of fungal infection. There are hundreds of Candida species, with the most common being Candida albicans. Albicans comes from the Latin word for “white,” as this yeast often appears white. For example, in oral thrush, a mouth infection caused by Candida, the inside of the mouth and the tongue appear to be coated with a white film. 

I’d like to note, however, that Candida overgrowth is different than systemic Candidiasis, a serious and potentially life-threatening condition that occurs when Candida infects internal organs such as the kidney, heart, or brain, among others.1

Candida overgrowth is very common and causes symptoms such as bloating, constipation, rashes, fungal infections, fatigue, brain fog, and mood swings. If left untreated, Candida can travel through the bloodstream and cause problems in the joints such as chronic pain and arthritis.2

The solution to Candida overgrowth lies in the gut. Your gut contains hundreds of microorganisms — both good and bad. Normally, the healthy bacteria in your gut keep Candida in check, and together, the good bacteria and yeast help your body with digestion and nutrient absorption from food. Yet, if your gut microbiome is out of balance, Candida becomes an invasive, fast-growing form of yeast, which can quickly cause symptoms throughout your body. How exactly does it do this? 

Let me explain. Candida can simply cause problems by overwhelming the good bacteria in your body. However, Candida cells are also able to penetrate the single-cell layer of the intestinal lining of your gut quite easily, because it can change shapes. Under specific conditions, the normally rounded cell switches to a hyphal, or elongated, sticklike structure. The Candida cell in this shape can pierce holes in your gut wall, allowing food particles and toxins to pass through.3 

This leads to a host of problems, ultimately suppressing your immune system and resulting in all sorts of autoimmune conditions. Candida overgrowth has a destructive domino effect on your body, so it’s vital for your health to address this condition.

I’m often asked how Candida overgrowth differs from SIBO (small intestine bacterial overgrowth) and how you might be able to tell one from the other.

What is SIBO?

SIBO is a condition in which bacteria that normally resides in your large intestine and colon, colonizes in the small intestine. SIBO can also be the result of a small amount of bacteria that occurs naturally in your small intestine growing out of control. 

This can be caused by high-carb diets, nerve and muscle damage from diabetes, physical obstructions such as diverticula, scarring from surgeries or Crohn’s disease, and from medications such as antibiotics, acid-blocking drugs, and steroids. SIBO can lead to malnutrition, as it can prevent. It also leads to digestive issues such as abdominal pain, diarrhea, and bloating.  

Bloating is the #1 symptom of SIBO, because as the bacteria feed off of and ferment the undigested food located there in your small intestine — particularly sugar, carbohydrates, starches, and alcohol — it produces hydrogen, methane, or both types of gases as a byproduct. To find out if you have SIBO, take my SIBO quiz. If you find you do have SIBO you can reverse this condition naturally, without harsh treatments such as antifungal medications.

What are Candida Symptoms When it Overgrows?

Now, back to Candida overgrowth. So how do you know you have Candida overgrowth, and not SIBO or some other condition? Over my years of clinical practice and treating thousands of people with this condition I’ve found the common symptoms include:

Brain fogFatigue, chronic fatigue, fibromyalgiaGas and bloatingDiarrhea or constipationSugar Cravings, weight gain, or an inability to lose weightDiabetesSkin issues (acne, rosacea, eczema, psoriasis, tinea versicolor)Dry, itchy, or red skinNail fungus, athlete’s foot, dandruffRecurring yeast infectionsVaginal, rectal, jock itching Itchy earsMood swings, sleep issues, anxiety, or depressionSinus infections or seasonal allergies



How do you know those symptoms are Candida?

To confirm that you have Candida overgrowth there are several tests available and although the first two may be offered by conventional doctors and covered by insurance, the second two likely are not. You can learn more about them here. 

IgG, IgA and IgM Candida AntibodiesComplete Blood Count (CBC)Urine Organix Dysbiosis TestFunctional Medicine Comprehensive Stool Testing

However, in my clinic I found that reviewing the symptoms, which may seem unconnected, and taking a complete, detailed health history is the best way to determine if Candida overgrowth is the culprit. Signs your issue is Candida overgrowth is if any of these are part of your story:

Birth and ChildhoodYou were delivered by C-section and missed out on the good bacteria from the birth canalYou were bottle-fed instead of breast-fed, so you did not get antibodies from your mother You had frequent ear infections during childhoodDietYou grew up on the Standard American Diet of added sugars, dairy products, and processed foodsYou eat and/or crave carbs such as bread, pasta or starchy vegetables; sugar; and/or alcohol You eat fermented foods which can feed CandidaMedicationsAntibiotics can kill off good bacteria in your gutNSAIDS disrupt your microbiomeSteroids weaken the immune systemHigh estrogen levels resulting from Birth control pillsPregnancyHormone replacement therapyEstrogen dominanceChronic stressCortisol which leads to higher glucose levels, feeding CandidaDisrupts microbiomeSuppresses immune system

So if you have any of the symptoms listed above and your history includes any of the five factors I listed above, Candida overgrowth may be the root cause of your health challenges. To find out even more about Candida overgrowth, including how to eliminate it, check out my free training I developed after working with thousands of patients in my practice. These are proven techniques that will help you get to the root cause of your symptoms.

Learn the simple, natural steps you can take to banish your symptoms through lifestyle and dietary changes, including going gluten-free. You can take back your health and feel amazing when you’re free of brain fog, skin issues, digestive problems, and mood swings! I’ve seen thousands of my patients regain energy and vitality, and you can too!

The post How Do I know It’s Candida Overgrowth? appeared first on Amy Myers MD.

Instant Pot Butternut Squash Soup

Need a delicious soup to celebrate fall? This Instant Pot Butternut Squash Soup is the perfect recipe to really get into the season. It’s so simple and easy to make, thanks to how the recipe uses an “Instant Pot.” With only gluten-free and dairy-free ingredients, this allergy-friendly soup makes a wonderful, cozy, weeknight meal.

How to Make Instant Pot Butternut Squash Soup

First, you have to prepare all your ingredients. It makes the process so much easier when you have all of your ingredients ready before you start cooking. Peel, chop, slice, and dice your fresh ingredients including your onion, garlic, ginger, squash, sweet potato, and apple. This way, they’re ready to toss into the Instant Pot. Alternatively, you can purchase pre-chopped ingredients to make this an even simpler weeknight meal. Then, you’ll measure out your spices and liquids. 

Once you have your mise en place ready, set your Instant Pot to the ‘saute’ function and add the onion and garlic. Saute the onion and garlic until they’re nice and caramelized, making sure to stir frequently so nothing burns. 

Now, it’s time for the best part — putting dinner on auto-pilot! Add the remaining fresh ingredients and liquids to the Instant Pot, cover and seal the appliance, and use the ‘soup’ function to cook everything for about 15 minutes. This is actually a great time to clean up the kitchen so you can relax after dinner time is over. Once the timer goes off, quick release the pressure from your Instant Pot. 

Use an immersion blender to blend all the ingredients, or you can let your soup cool completely and puree it in a high-powered blender. Once the soup is blended till smooth, season with salt to taste.

Optional toppings include a swirl of coconut cream, fresh herbs like cilantro or sage, caramelized onion strips, or even edible flowers. If you’ve reintroduced foods into your diet plan, you can also try topping your soup with a sprinkle of roasted pumpkin seeds or pecan pieces.

Can I Use a Slow Cooker Instead?

If you don’t have an Instant Pot, you can use a slow cooker or even the stovetop method. Granted, you will have to adjust the recipe instructions.

To use a slow cooker, you will first saute your onion and garlic in a pot or pan on the stovetop before adding them to your slow cooker with the other ingredients Then cover the chopped fruit and vegetables with broth and cook on low for 6-8 hours. Use an immersion blender or let cool before pureeing in a regular blender. Season to taste afterward. 

For the stovetop method, simply use the same large pot for everything. You’ll need to let your soup simmer for a little longer because all the ingredients need to be tender prior to blending or pureeing your soup. 

I can tell you now, no matter which method you use, cooking this soup will make your house smell amazing!

The Health Benefits of My Instant Pot Butternut Squash Soup

This soup is a great option for dinner whether you’re following The Myers Way®, AIP, Whole30, or a paleo diet. It’s filled to the brim with nutrient-dense ingredients. Here are a few of my favorite healthy ingredients in this Instant Pot Butternut Squash Soup.

Butternut Squash

Butternut squash is one of my favorite fall/winter vegetables. It’s rich in the antioxidant beta carotene, as well as fiber, Vitamin E, and a range of B vitamins.

Bone Broth

I highly recommend using homemade bone broth in this recipe for the richest, most nutrient-dense soup. Bone broth is a wonderful source of amino acids, collagen, and gelatin. It’s a staple in any gut-healing diet.

Cinnamon

Cinnamon is known to help maintain blood sugar balance and healthy cholesterol levels. It also gives this soup the subtly sweet, autumnal flavor that you’ve longed for even before the start of fall.

How Do I Store this Instant Pot Butternut Squash Soup?

One of my favorite reasons to make soup is because it is such a batch-friendly meal. You can easily double the recipe, as long as your Instant Pot is large enough so that you have meal-prep for days. 

This Instant Pot Butternut Squash Soup will keep in the refrigerator for 4-5 days in airtight containers. You can also freeze the leftovers if you’d rather save it for another time. The best way to do this is to let your soup cool completely, then pour into reusable, food-grade silicone bags. Squeeze all the air out and lay flat in your freezer. Before reheating the soup after it’s been frozen, I recommend letting the soup thaw in the refrigerator, then use a saucepan on the stovetop to warm the soup to your desired temperature.

Instant Pot Butternut Squash Soup






Course

Appetizer, Main Dish


Protocol

Autoimmune Solution (AIP), Candida Breakthrough® and SIBO, Candida Control and SIBO, Elimination Diet, Paleo








Ingredients

1 Tbls melted coconut oil1 large onion diced2 cloves garlic peeled and minced6 cups butternut squash peeled and cubed1 medium sweet potato peeled and cubed1 apple peeled, cored, and chopped1 inch fresh ginger peeled and sliced1/2 Tbls ground cinnamon6 cups bone broth1 13.5 oz can full fat coconut milk unsweetened2 Tbls lemon juice sea salt to taste

Servings:

Units:
MetricUS Imperial

Instructions

Turn on the ‘saute’ function of your Instant Pot and let the coconut oil melt in the pot.When hot, add onion to the pot and stir occasionally for about 5-10 minutes until caramelized. Add garlic to the onions and saute for another minute.Add all remaining ingredients to the Instant Pot, except for the sea salt. Put the cap on the Instant Pot, and make sure the vent is set to seal. Turn on the ‘soup’ or ‘manual’ function, and set the time at 15 minutes. It will take about 15 minutes to come to pressure, and then the Instant Pot will countdown from 15 minutes.
When the Instant Pot is done, do a quick release by turning the valve to vent. When all the pressure is released, carefully remove the lid and use an immersion blender to puree the soup. If you’re using a regular blender, wait for the soup to cool before pureeing it in batches. The soup should be completely smooth.
Season with salt to taste and serve.

Need a delicious soup to celebrate fall? This Instant Pot Butternut Squash Soup is the perfect recipe to really get into the season. It’s so simple and easy to make, thanks to how the recipe uses an “Instant Pot.” With only gluten-free and dairy-free ingredients, this allergy-friendly soup makes a wonderful, cozy, weeknight meal.

How to Make Instant Pot Butternut Squash Soup

First, you have to prepare all your ingredients. It makes the process so much easier when you have all of your ingredients ready before you start cooking. Peel, chop, slice, and dice your fresh ingredients including your onion, garlic, ginger, squash, sweet potato, and apple. This way, they’re ready to toss into the Instant Pot. Alternatively, you can purchase pre-chopped ingredients to make this an even simpler weeknight meal. Then, you’ll measure out your spices and liquids. 

Once you have your mise en place ready, set your Instant Pot to the ‘saute’ function and add the onion and garlic. Saute the onion and garlic until they’re nice and caramelized, making sure to stir frequently so nothing burns. 

Now, it’s time for the best part — putting dinner on auto-pilot! Add the remaining fresh ingredients and liquids to the Instant Pot, cover and seal the appliance, and use the ‘soup’ function to cook everything for about 15 minutes. This is actually a great time to clean up the kitchen so you can relax after dinner time is over. Once the timer goes off, quick release the pressure from your Instant Pot. 

Use an immersion blender to blend all the ingredients, or you can let your soup cool completely and puree it in a high-powered blender. Once the soup is blended till smooth, season with salt to taste.

Optional toppings include a swirl of coconut cream, fresh herbs like cilantro or sage, caramelized onion strips, or even edible flowers. If you’ve reintroduced foods into your diet plan, you can also try topping your soup with a sprinkle of roasted pumpkin seeds or pecan pieces.

Can I Use a Slow Cooker Instead?

If you don’t have an Instant Pot, you can use a slow cooker or even the stovetop method. Granted, you will have to adjust the recipe instructions.

To use a slow cooker, you will first saute your onion and garlic in a pot or pan on the stovetop before adding them to your slow cooker with the other ingredients Then cover the chopped fruit and vegetables with broth and cook on low for 6-8 hours. Use an immersion blender or let cool before pureeing in a regular blender. Season to taste afterward. 

For the stovetop method, simply use the same large pot for everything. You’ll need to let your soup simmer for a little longer because all the ingredients need to be tender prior to blending or pureeing your soup. 

I can tell you now, no matter which method you use, cooking this soup will make your house smell amazing!

The Health Benefits of My Instant Pot Butternut Squash Soup

This soup is a great option for dinner whether you’re following The Myers Way®, AIP, Whole30, or a paleo diet. It’s filled to the brim with nutrient-dense ingredients. Here are a few of my favorite healthy ingredients in this Instant Pot Butternut Squash Soup.

Butternut Squash

Butternut squash is one of my favorite fall/winter vegetables. It’s rich in the antioxidant beta carotene, as well as fiber, Vitamin E, and a range of B vitamins.

Bone Broth

I highly recommend using homemade bone broth in this recipe for the richest, most nutrient-dense soup. Bone broth is a wonderful source of amino acids, collagen, and gelatin. It’s a staple in any gut-healing diet.

Cinnamon

Cinnamon is known to help maintain blood sugar balance and healthy cholesterol levels. It also gives this soup the subtly sweet, autumnal flavor that you’ve longed for even before the start of fall.

How Do I Store this Instant Pot Butternut Squash Soup?

One of my favorite reasons to make soup is because it is such a batch-friendly meal. You can easily double the recipe, as long as your Instant Pot is large enough so that you have meal-prep for days. 

This Instant Pot Butternut Squash Soup will keep in the refrigerator for 4-5 days in airtight containers. You can also freeze the leftovers if you’d rather save it for another time. The best way to do this is to let your soup cool completely, then pour into reusable, food-grade silicone bags. Squeeze all the air out and lay flat in your freezer. Before reheating the soup after it’s been frozen, I recommend letting the soup thaw in the refrigerator, then use a saucepan on the stovetop to warm the soup to your desired temperature.

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"1 Tbls melted coconut oil", "1 large onion", "2 cloves garlic", "6 cups butternut squash", "1 medium sweet potato", "1 apple", "1 inch fresh ginger", "1/2 Tbls ground cinnamon", "6 cups bone broth", "1 13.5 oz can full fat coconut milk", "2 Tbls lemon juice", " sea salt to taste" ],
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Turn on the ‘saute’ function of your Instant Pot and let the coconut oil melt in the pot.When hot, add onion to the pot and stir occasionally for about 5-10 minutes until caramelized. Add garlic to the onions and saute for another minute.Add all remaining ingredients to the Instant Pot, except for the sea salt. Put the cap on the Instant Pot, and make sure the vent is set to seal. Turn on the ‘soup’ or ‘manual’ function, and set the time at 15 minutes. It will take about 15 minutes to come to pressure, and then the Instant Pot will countdown from 15 minutes.
When the Instant Pot is done, do a quick release by turning the valve to vent. When all the pressure is released, carefully remove the lid and use an immersion blender to puree the soup. If you’re using a regular blender, wait for the soup to cool before pureeing it in batches. The soup should be completely smooth.
Season with salt to taste and serve.
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The post Instant Pot Butternut Squash Soup appeared first on Amy Myers MD.

7 Best Ways to Improve Memory and Focus at Any Age

Did you forget where you put your keys? Do you walk into a room and don’t remember why you went there? Does it seem you just don’t have the energy to focus on anything anymore? It happens to all of us — and not just as we age. It also happens when we are busy, stressed, or tired. 

The good news is that your brain has nearly unlimited abilities! And fortunately, there’s a lot we can do to support cognitive function naturally, including taking supplements such as my custom-formulated NeuroLive.

Natural Ways to Improve Memory and Focus

Memory loss can stem from sleep deprivation, stress, or ADHD (attention-deficit hyperactivity disorder), and in more extreme cases, from Alzheimer’s disease. Additionally, many people experience a slow age-related decline in their ability to focus and absorb new information. This slower processing of the brain can lead to a “pile-up” of information entering your short-term memory, which can then inhibit information retention in your long-term memory. 

However, regardless of the cause of diminished function, you can incorporate simple steps into your everyday routine that will optimize your focus and your memory. Supporting a healthy brain now means you’re setting yourself up for future brain power with keen focus and the memory of an elephant! 

1. Reduce Distractions

Work in a quiet place, or if you have to meet with someone, arrange to see them at a noise-free spot such as the library. When you’re listening to someone speak, look at them closely. Paraphrase information back to them to confirm that you’re catching everything you should. 

Write things down too. You can do this on a digital tablet if you want to avoid pen and paper. The tactile exercise of writing imprints data into your brain more thoroughly than simply listening or typing. Perform one task at a time instead of multi-tasking. Avoid the interruptions of texts, phone calls, and coworkers if at all possible.1

2. Learn Something New

To improve memory and focus, it is imperative to develop new neural pathways in your brain. You can do this by giving your brain a good “workout.” The best way to do this is to challenge your mental acuity by studying something complex that requires keen mental focus. Keep it interesting and fun! Learn a new language or instrument, or pick up a new activity such as yoga or salsa dancing. The more interested you are in the subject and the more rewarding the activity, the greater the impact on your brain.

3. Sleep

Although numerous studies show the health benefits of sleep, many of us still trudge through our days on too-few hours. The average adult needs 7.5 – 9 hours of sleep for optimal brain function including focus, memory, creativity, and critical thinking. My Rest and Restore is physician-formulated to support relaxation and a healthy night’s sleep so you can get the rest you need. It’s critical for “memory consolidation” because the brain’s memory-enhancing functions are ignited during stages of deep sleep.

I recommend following a regular sleep schedule and avoiding or limiting caffeine intake. Turn off electronics at least an hour before bedtime, as the blue light emitted from phones, TVs, and computers incites wakefulness in our brains. It also inhibits melatonin, the hormone that causes sleepiness.2  If you must use devices at night, wear amber glasses to block the blue light.

4. Exercise

In a recent study, researchers found a direct link between physical exertion and mental function.3 Exercise increases the flow of oxygen to your brain and stimulates an increase in neural connections. Physical exercise also reduces your chances of developing complications such as diabetes, high blood pressure, and heart disease, which can impact memory. So, get moving to get your brain pumping! Remember, the more complex the physical activity the better the benefits to your brain. So, learning more complicated salsa steps will enhance your brain function more than simpler exercises like walking or running.

5. Relieve Stress

Brain fog or memory loss and lack of focus can be the result of stress. Chronic stress actually impairs the hippocampus — the part of the brain associated with memory.2 So, it’s imperative for brain health to relieve stress. There are many strategies to help you eliminate stress, including meditation and breathing exercises, and supporting your adrenal function. Exercise increases endorphins, which lowers stress, so you can have double the benefit for your brain when you break a sweat. Seek out laughter too! In a recent study, participants actually showed enhanced short-term memory function after watching a funny video for 20 minutes, as compared to a control group who sat quietly.4

6. Use Memory Tricks

When all else fails, it’s good to have a “bag of tricks” to ensure you can remember important facts under pressure, whether it be for an interview or an exam. Some effective techniques include:

Visualizations: This involves linking a colorful, vivid object with something that you need to remember. Example: To remember that Thomas Edison invented the light bulb, you could visualize a man wrapped in colorful strings of lights.Loci: This technique can be fun! It entails visualizing items that you need to remember in familiar places. Example: To remember a few grocery items, such as apples and broccoli, imagine apples on your kitchen table and broccoli in the chairs.Acrostic: This common technique involves taking the first letter of a series of words and creating a new sentence to remember the list. Example: “Every good boy deserves fudge” — to remember musical notes E, G, B, D, and F.  Acronyms: This involves making a new word out of a list of words using the first letter of each word in the list. Example: The man’s name “Roy G. Biv” to remember the colors of the rainbow in order — red, orange, yellow, green, blue, indigo, and violet.Chunking: This is the process of breaking down long lists into shorter lists, such as a phone number. Example: 555-456-6789 instead of 5554566789.



7. Consume the Right Nutrients

Of course a diet rich in organic vegetables, healthy fats, and grass-fed meats and wild-caught fish is good for our overall health, and thus our brains. Additionally, specific foods have been shown to improve brain health. Diets high in foods containing vitamins B6, B12, and folate (B9) are particularly effective in improving concentration and memory. This is because B vitamins boost the production of neurotransmitters (chemicals that transfer messages from the brain to the rest of the body) in the brain.

Sources of Vitamin B6 The richest sources of vitamin B6 include fish, beef liver, and other organ meats, potatoes, starchy vegetables, and fruit (other than citrus.) Sources of Vitamin B12 Foods such as beef, liver, chicken, and eggs are rich in B12, as are trout, salmon, tuna fish, and clams.Sources of Folate Folate is found in leafy green vegetables such as spinach, broccoli, and lettuce as well as in lemons, bananas, and melons.

However, getting the right nutrients in sufficient quantities to support optimal brain health, including memory and focus, from food alone can be very difficult. There’s really no way to know exactly what levels of nutrients are in the foods we eat. We also know that many vegetables have fewer nutrients than the ones grown just 50 years ago.5 

After extensive research into the formula that would optimally support memory and focus, I created NeuroLive. It’s the easiest way to ensure you get the proper levels of the most important brain-boosting nutrients. NeuroLive is replete with key nutrients to optimize your brain health, in just the right balance. The B vitamins (B6, B12, and folate or B9) are present in the most bioavailable forms to maintain essential homocysteine levels. Healthy cognition is associated with appropriate blood levels of homocysteine. 

NeuroLive also contains N-Acetyl-Cysteine, which is capable of crossing the blood-brain barrier and is associated with a healthy response to oxidative stress. Reduced oxidative stress may support healthier nerve tissue, such as that in your brain.

Vitamin B6 supports overall brain function and production of vital hormones such as serotonin, a mood enhancer, and norepinephrine, which helps regulate stress. It also supports the body in maintaining healthy levels of melatonin, which is associated with sleep and hemoglobin, the protein that transports oxygen.6Vitamin B12 supports the production of myeline, the protein that surrounds certain nerve cells and facilitates neural transmission speed in your brain. It also supports the production of red blood cells.Folate, along with the other B vitamins, is crucial for the manufacturing of neurotransmitters in the brain. It supports a healthy inflammatory response in the brain, as well as modulates the homocysteine levels associated with dementia and other degenerative brain disorders.7N-Acetyl Cysteine is a form of cysteine found in high-protein foods such as chicken, turkey, and eggs which also supports cognitive function.Ginkgo Biloba impacts memory loss associated with age and supports overall mental function. The only source is the tree itself, which can be dangerous to eat on its own. An extract from the tree is the source I use for my supplement, which is third-party tested for safety and purity.Vinpocetine is an alkaloid obtained from the periwinkle, which promotes healthy blood flow transporting oxygen to the brain. It also promotes optimal glucose utilization, which enables the neurotransmitters in your brain to function.8Huperzine A is an alkaloid compound that supports an increase in acetylcholine that supports healthy brain functions, memory, and concentration. Acetylcholine is the most abundant neurotransmitter in the brain.

NeuroLive is the best resource to ensure the control center of your body, your brain, is getting a reliable source of all the nutrients necessary for optimal cognitive function. Additionally, boost your brain health by incorporating these healthy lifestyle habits of getting enough sleep, eating optimally, and challenging yourself mentally and physically. Remember, taking care of your brain now will pay off in the future!

The post 7 Best Ways to Improve Memory and Focus at Any Age appeared first on Amy Myers MD.

4 Milk Alternatives to Try (and 4 to Avoid)

You probably have fond memories of dipping cookies into a glass of milk, sipping a cup of creamy hot chocolate after sledding, or ending your day with a glass of warm milk before bed. However, those of you who are familiar with my work know that I strongly advise against dairy. The research bears me out and I saw it for myself with the patients in my clinic. It is one of the leading contributors to poor gut health, systemic inflammation, nagging pain, and chronic disease.1 Find out what’s at the root cause of your health issues with this quiz.

So what can you drink instead of dairy milk? I’ve got good news! There are delicious and nutritious plant-based milk alternatives. However, not all plant milks are created equal. While some options are incredibly nutritious and healthy for your body, others have some drawbacks. Still more should be completely avoided. Let me help you cut through the hype.

Ditch the Dairy

Along with gluten, dairy is one food that I believe that everyone should avoid. Dairy is highly inflammatory and can cause digestive issues, acne, stronger presentations of autistic behaviors, and other health issues. A large percentage of the adult population has lactose intolerance, which means that they do not produce the lactase enzyme necessary to break down the milk sugar, lactose.

Furthermore, sensitivities to the whey and casein proteins found in dairy are common. These sensitivities may lead to bloating, gas, fatigue, headaches, and other nagging chronic symptoms. 

The casein protein in dairy is also structurally similar to gluten, which may lead to the same type of problems as gluten does, including inflammation, molecular mimicry, leaky gut syndrome, and autoimmunity. As I discussed in this article, though sheep’s and goat’s milk may be easier on your stomach, they may also cause similar issues as cow’s milk. Lastly, non-organic dairy is also filled with hormones and antibiotics that may lead to mood swings, acne, and other health issues. I recommend that you choose other organic, dairy-free alternatives to milk as the healthiest option.2,3,4,5

4 Plant Milks to Try 







Coconut Milk

Coconut milk is a delicious and creamy plant milk that comes from the coconut’s white flesh, unlike coconut water, which is the clear, fat-free liquid found inside immature coconuts. Like dairy milk, it is available in several fat content percentages. It is sold in cans for cooking and cartons for drinking. 

Coconut milk is not recommended on the first phase of the low FODMAPS diet, however, you may enjoy it during and after an autoimmune diet. It may also be part of a keto or Paleo diet. It is rich in healthy fats, potassium, magnesium, calcium, and iron. The medium-chain triglycerides (MCTs) in coconut milk may aid weight loss by balancing your microbiome and lowering your appetite. MCTs may also help to balance your blood sugar levels. Furthermore, coconut milk may also have anti-inflammatory and antibiotic benefits.6,7,8,9,10

Almond Milk

Almond milk is perhaps the most popular plant milk out there. It’s made from the fruit of the almond tree. (Tree nuts are actually considered the fruit of the trees they grow on!) Though it is not recommended during the first part of an autoimmune diet, it is allowed after the reintroduction phase and on the low FODMAPS diet, as well as on a keto or Paleo diet. 

The creamy texture of almond milk is similar to the regular dairy milk you may be used to. It also has a delicious nutty flavor. Almond milk is highly nutritious and is rich in vitamin E, magnesium, riboflavin, and thiamin. It has a third of the calories of cow’s milk and is also much lower in carbohydrates. Drinking unsweetened almond milk doesn’t raise your blood sugar since it only has 0.6 percent of carbs compared to five percent in cow’s milk. 

Besides your blood sugar levels, almond milk may also benefit your heart. Research has found that consuming almonds can result in changes that are associated with a reduced risk of heart disease, such as reducing bad cholesterol and lowering triglycerides, while increasing good HDL cholesterol and making beneficial changes to your blood lipid profile.11,12,13,14,15,16

Cashew Milk

Cashew milk is rich in polyunsaturated and monounsaturated fats, iron, magnesium, and potassium. It also has a high protein content. Depending on the brand, one cup may have nearly five grams of protein, making it an excellent choice if you are looking for a little protein boost. Although I don’t recommend it during the first stage of an autoimmune diet, it is allowed after the reintroduction phase and on the low FODMAPS diet, as well as on a keto or Paleo diet. 

Due to its healthy fat, potassium, and magnesium content, it may boost your heart health and may reduce your risk of strokes and heart attacks. Cashew milk may help to balance your blood sugar levels. Thanks to its antioxidants, it may lower inflammation and boost your immune system. It may also benefit your eye health thanks to eye-friendlylutein, and zeaxanthin. Furthermore, research has also shown that cashews may also have anti-cancer benefits, particularly for breast and skin cancer.17,18,19,20,21,22

Hemp Milk 

Hemp milk is a highly nutritious plant milk with an earthy and nutty flavor. It may be a perfect part of a low FODMAP diet, and you may enjoy it after the reintroduction phase of an autoimmune diet.

Hemp milk is a good source of protein, healthy fats, calcium, and iron. It is rich in anti-inflammatory Omega-3 fatty acids and has the ideal Omega-3 and Omega-6 balance, between a 2:1 and 3:1 ratio. Thanks to all the Omega-3 fatty acids, hemp milk may reduce inflammation, protect your skin health, and reduce signs of aging. With the help of Omega-3s and an amino acid called arginine, hemp milk may also help to reduce your blood pressure and your risk of heart disease.23,24,25,26,27,28

4 Plant Milks to Avoid







Soy Milk

Soy is a common allergen and one of the most common foods that cause food sensitivities and related issues. As a legume, soy and soy milk are hard on your digestion. Soy also contains chemical compounds called isoflavones that mimic estrogen. Research suggests that soy-based foods and a diet high in soy may lead to fertility issues, hormonal imbalance, and lower sperm count. Soy milk also contains a chemical compound called goitrogens that may suppress your thyroid gland, making it especially unsafe for those with thyroid issues.29,30,31

Oat Milk

Oat milk is a popular plant milk that is easy to make by blending oats and water together. While it is probably not the worst thing you can drink, it’s not the best option. Oats are high in carbs and may raise your blood sugar levels and lead to inflammation. Moreover, many oat milk brands on the market are full of added sugar and additives. Some brands may even include refined oil, such as canola oil that may lead to inflammation in your body. There is also a high risk of pesticide residue and gluten cross-contamination, meaning the oats that the milk comes from may not be gluten-free. Because gluten may lead to food sensitivities, systemic inflammation, leaky gut syndrome, and consequent health issues, including autoimmune diseases, I advise staying away from oat milk.32

Pea Milk

Pea milk is a form of plant milk made from pea protein from yellow peas. Although it’s rich in protein, I recommend you pass on this one. Peas are legumes that are incredibly hard on your digestion and may not be digested well. Partially digested foods in the digestive system can provide food for the bad bacteria in your gut and may disrupt the healthy balance of good bacteria in your body. This may lead to Candida overgrowth and leaky gut syndrome, which is the root cause of autoimmune diseases and other health problems.

Rice Milk

Rice milk may seem like a good option, however most rice milks are filled with additives and low in nutrients. Rice milk is very high in carbs and may lead to blood sugar issues, gut imbalance, and weight gain. It has also been shown to have higher levels of inorganic arsenic. Even the Food and Drug Administration has recommended pregnant women, children, and infants avoid it.33,34

While I often point out that our modern diet is lacking in many ways from that of our ancestors, one of the best new developments is that there are now great-tasting, nondairy alternatives to cow’s milk. While my personal favorite is coconut milk, you may find that hemp milk is a tempting option or that, if you are able to comfortably consume nuts, almond or cashew milk works for you. 

Regardless of the one you choose, let’s raise a glass and toast the healthy, gut-supporting alternatives to dairy. And if you’re still experiencing uncomfortable gas, bloating, or other symptoms even after ditching the dairy, check out this handy quiz to uncover the root cause.

I know it can be difficult to change the way you eat and I want to make it as easy as I can for you to make healthy choices. Whether you’ve already given up dairy or need a little push to eliminate this inflammatory food from your diet, check out my cookbook for simple and delicious recipes that prove you’ll never feel deprived. I’ve included dozens of recipes for everything from soups and main courses to side dishes and desserts that make it easy to ditch the dairy for your optimal health.

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The post 4 Milk Alternatives to Try (and 4 to Avoid) appeared first on Amy Myers MD.

Mocha Protein Brownies

I love a healthy dessert, and these fudgy Mocha Protein Brownies check all the boxes. This recipe is full of all the good stuff including coconut flour, my Paleo Protein Powder, and chocolate. They’re gluten-free, dairy-free, and autoimmune protocol compliant so you can boost your protein intake and enjoy dessert at the same time!

Why Protein Intake is Important

Protein is essential for multiple processes in the body. This is due to the presence of amino acids in many sources of protein. Because our bodies can’t make the amino acids we need, it’s critical that our diet contains a healthy quantity of these compounds. They are used by your body for everything from proper brain function to muscle, tissue, and bone growth and repair. Protein as a macronutrient is also important for satiety and healthy weight maintenance. 

I love sneaking protein into my diet where I can. Especially if my meals don’t contain optimal amounts of protein (I can tell you that I really enjoy a simple salad with leafy greens and avocado sans meat!)

I always make sure that any snacks or desserts I indulge in during the day — such as these delicious brownies — include protein.

How to Make & Store Mocha Protein Brownies

These brownies come together in about half an hour and are so easy to make. First, you’ll add the dry ingredients into a mixing bowl and whisk them together until combined. Then, simply add in the rest of your ingredients and use a mixer to beat until all ingredients are combined. If you’re adding cacao nibs or chocolate chips, gently fold them in at this time. Bake for 25-30 minutes in a greased 8×8 inch pan, or until a toothpick comes out clean.

Are these Mocha Protein Brownies Healthy?

These brownies are healthy as an occasional treat or an after-dinner dessert. The recipe includes a ton of superstar ingredients that make them nutrient-dense.

Cassava Flour and Coconut Flour

These aren’t your typical, nutrition-stripped, processed flours. They’re both gluten-free flours worth having on hand. Cassava flour is similar in texture and flavor to traditional wheat flour. Made from a root vegetable, it also contains some fiber, vitamins, and minerals. Coconut flour, made from the dehydrated pulp of coconuts, is high in fiber and healthy medium-chain fatty acids, a form of fat that’s absorbed easily in your body for maximum fuel. These two flours work well together because cassava flour contains more carbohydrates, while coconut flour contains more fat and protein. They’re both safe for elimination diet protocols, and create an amazing texture in baked goods.

Cocoa Powder (or Carob Powder)

Yes, pure chocolate is good for you. When you consume minimally processed dark cocoa or a product made from it, such as the cocoa powder used in these brownies, you can provide your body with essential nutrients including magnesium, iron, copper, and phosphorus. 

Carob powder is an alternative to cocoa powder for those on the autoimmune protocol or those who are sensitive to cocoa powder. Carob lends a similar taste and provides your body with calcium, magnesium, and fiber, although it is naturally a little higher in sugars. It’s a fantastic chocolate alternative to have on hand for other autoimmune protocol recipes. 

Gelatin

When you consume gelatin made from the bones and joints of pasture-raised animals, you get some great gut-healing benefits and essential amino acids. Gelatin is an ideal thickening agent for baked goods and adds texture and protein to your recipe. Many avid AIP bakers use gelatin in their recipes to replace eggs. It’s also keto-friendly and paleo approved!

Mocha Protein Brownies








Servings

16 brownies

Ingredients

1/2 cup cassava flour1/4 cup coconut flour1/2 cup arrowroot starch1 scoop The Myers Way® Mocha Latte Paleo Protein1/4 cup unsweetened cocoa powder (or carob powder)1 tsp baking soda1 Tbls The Myers Way® Gelatin1/2 tsp fine sea salt1/2 cup unsweetened applesauce1/2 cup palm shortening plus additional to grease the pan1/4 cup maple syrup2 tsp vanilla extract1 cup full fat coconut milk1/2 cup coconut chips or 1/4 cup cacao nibs (optional)

Servings:
brownies

Units:
MetricUS Imperial

Instructions

Preheat the oven to 350˚F. Grease an 8x8 glass baking dish with palm shortening or line with parchment paper.In the large bowl whisk together dry ingredients (cassava flour through salt). Set aside.In a mixer, beat together the applesauce, palm shortening, maple syrup, and vanilla extract. This will still have some chunks of palm shortening.Slowly add flour blend into the mixer and beat until combined. Pour in coconut milk and beat together until fully combined. If adding cocoa nibs or chocolate chips, fold these in at this time.Pour batter into prepared baking dish and spread evenly. Place in oven and bake for 25 to 30 minutes or until a toothpick inserted in center comes out clean. Let cool completely before slicing.

I love a healthy dessert, and these fudgy Mocha Protein Brownies check all the boxes. This recipe is full of all the good stuff including coconut flour, my Paleo Protein Powder, and chocolate. They’re gluten-free, dairy-free, and autoimmune protocol compliant so you can boost your protein intake and enjoy dessert at the same time!

Why Protein Intake is Important

Protein is essential for multiple processes in the body. This is due to the presence of amino acids in many sources of protein. Because our bodies can’t make the amino acids we need, it’s critical that our diet contains a healthy quantity of these compounds. They are used by your body for everything from proper brain function to muscle, tissue, and bone growth and repair. Protein as a macronutrient is also important for satiety and healthy weight maintenance. 

I love sneaking protein into my diet where I can. Especially if my meals don’t contain optimal amounts of protein (I can tell you that I really enjoy a simple salad with leafy greens and avocado sans meat!)

I always make sure that any snacks or desserts I indulge in during the day — such as these delicious brownies — include protein.

How to Make & Store Mocha Protein Brownies

These brownies come together in about half an hour and are so easy to make. First, you’ll add the dry ingredients into a mixing bowl and whisk them together until combined. Then, simply add in the rest of your ingredients and use a mixer to beat until all ingredients are combined. If you’re adding cacao nibs or chocolate chips, gently fold them in at this time. Bake for 25-30 minutes in a greased 8x8 inch pan, or until a toothpick comes out clean.

Are these Mocha Protein Brownies Healthy?

These brownies are healthy as an occasional treat or an after-dinner dessert. The recipe includes a ton of superstar ingredients that make them nutrient-dense.

Cassava Flour and Coconut Flour

These aren’t your typical, nutrition-stripped, processed flours. They’re both gluten-free flours worth having on hand. Cassava flour is similar in texture and flavor to traditional wheat flour. Made from a root vegetable, it also contains some fiber, vitamins, and minerals. Coconut flour, made from the dehydrated pulp of coconuts, is high in fiber and healthy medium-chain fatty acids, a form of fat that’s absorbed easily in your body for maximum fuel. These two flours work well together because cassava flour contains more carbohydrates, while coconut flour contains more fat and protein. They’re both safe for elimination diet protocols, and create an amazing texture in baked goods.

Cocoa Powder (or Carob Powder)

Yes, pure chocolate is good for you. When you consume minimally processed dark cocoa or a product made from it, such as the cocoa powder used in these brownies, you can provide your body with essential nutrients including magnesium, iron, copper, and phosphorus. 

Carob powder is an alternative to cocoa powder for those on the autoimmune protocol or those who are sensitive to cocoa powder. Carob lends a similar taste and provides your body with calcium, magnesium, and fiber, although it is naturally a little higher in sugars. It’s a fantastic chocolate alternative to have on hand for other autoimmune protocol recipes. 

Gelatin

When you consume gelatin made from the bones and joints of pasture-raised animals, you get some great gut-healing benefits and essential amino acids. Gelatin is an ideal thickening agent for baked goods and adds texture and protein to your recipe. Many avid AIP bakers use gelatin in their recipes to replace eggs. It’s also keto-friendly and paleo approved!

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Preheat the oven to 350˚F. Grease an 8x8 glass baking dish with palm shortening or line with parchment paper.In the large bowl whisk together dry ingredients (cassava flour through salt). Set aside.In a mixer, beat together the applesauce, palm shortening, maple syrup, and vanilla extract. This will still have some chunks of palm shortening.Slowly add flour blend into the mixer and beat until combined. Pour in coconut milk and beat together until fully combined. If adding cocoa nibs or chocolate chips, fold these in at this time.Pour batter into prepared baking dish and spread evenly. Place in oven and bake for 25 to 30 minutes or until a toothpick inserted in center comes out clean. Let cool completely before slicing.
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The post Mocha Protein Brownies appeared first on Amy Myers MD.

Gut Healing Chicken Bone Broth

This homemade chicken bone broth is a recipe with countless benefits. It’s full of collagen and gelatin to improve your gut health, skin health, and joint health. The broth recipe follows every protocol including The Myers Way®, and it’s the perfect addition to your healthy diet as we start to pull on our cozy sweaters for fall weather. 

How Bone Broth Heals the Gut

Homemade bone broth is a fantastic source for several gut-healing, anti-inflammatory components. Pasture-raised and grass-fed animal bones and joints are rich in amino acids, collagen, and gelatin, all of which support healthy bones, joints, and skin — some of the most important and largest parts of your body!

Because collagen is an essential building block for a healthy gut lining, you can help repair any damage by ingesting collagen-rich foods and supplements such as bone broth, animal bones/skin/cartilage, and hydrolyzed collagen powder.  

How Much Bone Broth to Drink Daily

Bone broth is a very gentle, nourishing food that can help support your immune system, modulate your inflammatory response, and optimize skin, hair, and nail health. For these general benefits, you can consume bone broth several times a week. You can even use it to make soups, stews, or sauces. However, one of my favorite ways to get bone broth in my diet is pouring it into a mug with a pinch of sea salt and drinking it! It’s a perfect, warm and soothing lunch for those days when you want to snuggle up in a blanket on the couch. You’ll see the best results using bone broth on your gut-healing journey when you aim to have four to eight ounces each day.

How to Make Gut Healing Bone Broth

One of the best parts about bone broth is how incredibly easy and affordable it is to make from scratch. This recipe is pretty much foolproof. All you need is a chicken carcass (keep the bones of a roasted chicken on hand after cleaning the meat off), water, veggies and herbs, apple cider vinegar, and a slow cooker. 

Finely chop your vegetables and herbs, measure out the water and apple cider vinegar, and place all the ingredients in your slow cooker for 8-10 hours. When the time is up, strain your solid ingredients from the broth (being sure to skim off any fat), and pour it into containers to store or freeze.

The Ingredients in My Gut Healing Chicken Bone Broth



Chicken Carcass

Homemade bone broth is such an economical option. It reduces food waste and can be used in a variety of other recipes. Instead of throwing away a carcass after you’ve used the meat for a meal, you can repurpose it for a gut-healing bone broth instead. I recommend choosing a pasture-raised chicken of any size to ensure you’re using the highest-quality ingredients for your bone broth.

Vegetables

The celery, yellow onion, garlic, parsley, and ginger root in this recipe add flavor and nutrients to the broth. I recommend using fresh, organic veggies, but you can utilize vegetable scraps as well.

Water

Don’t overlook this essential ingredient! Use pure, filtered water to make this bone broth. It will taste better and prevent toxins such as heavy metals and chemicals out of your gut-nourishing bone broth.

Apple Cider Vinegar

Aside from its digestion-boosting, anti-inflammatory properties, apple cider vinegar helps pull minerals, amino acids, and gelatin from the bones of your chicken carcass. Go for raw, organic apple cider vinegar “with the mother” for the full range of benefits. Bragg’s Apple Cider Vinegar is a trusted brand.

Slow Cooker 

While this isn’t an ingredient, it is an important component! Depending on the size of your carcass, you’ll need either a 4 or 6-quart slow cooker. Don’t use an Instant Pot for this recipe, as bone broth needs to be simmered longer to get its healing properties.

How to Store Gut Healing Chicken Bone Broth

Fresh bone broth is amazing! If you have a small batch, go ahead and make a soup or stew with the broth. However, if you want to store or freeze your bone broth, you definitely can.

Homemade bone broth will last about 5-7 days in the fridge in a sealed container. Use glass jars if possible — mason jars work wonderfully. If fat collects on the top, simply scoop it off and discard it (don’t re-use it!) before consuming.

To freeze bone broth for up to a year, store in sterilized silicone bags or airtight glass containers. Alternatively, you can flash-freeze cubes of bone broth in metal or silicone ice cube trays then place in a container to have pre-portioned servings on hand for sauces!

Gut Healing Chicken Bone Broth






Course

Appetizer, Beverage, Main Dish, Side Dish, Snack


Protocol

Autoimmune Solution (AIP), Candida Breakthrough® and SIBO, Elimination Diet, Paleo




Servings

8

Ingredients

1 whole chicken carcass8 cups filtered water4-6 stalks celery finely chopped1/2 white or yellow onion finely chopped3 cloves garlic finely copped1 Tbls fresh parsley chopped1 inch fresh ginger root finely chopped1/2 tsp sea salt1/2 tsp apple cider vinegar

Servings:

Units:
MetricUS Imperial

Instructions

Clean the meat and skin off your chicken carcass. It’s okay if you leave a bit of the skin and meat on, but in general, you’ll want a fairly clean carcass.Place the vegetables into the crockpot and top with the carcass.Pour 8 cups of water on top, and add sea salt and apple cider vinegar.Cover with the lid of your crockpot, and cook on low heat for a minimum of 12 and maximum of 24 hours. The longer it cooks, the more healing benefits you’ll receive.When the crockpot has finished cooking, carefully remove the crock with hot pads. Use a strainer to separate the bone broth from the vegetables and bones in the crock. Pour into glass jars for storage.Store broth in a sealed container in your refrigerator for up to a week. Any excess broth can be stored in the freezer and defrosted to enjoy later.

This homemade chicken bone broth is a recipe with countless benefits. It’s full of collagen and gelatin to improve your gut health, skin health, and joint health. The broth recipe follows every protocol including The Myers Way®, and it’s the perfect addition to your healthy diet as we start to pull on our cozy sweaters for fall weather. 

How Bone Broth Heals the Gut

Homemade bone broth is a fantastic source for several gut-healing, anti-inflammatory components. Pasture-raised and grass-fed animal bones and joints are rich in amino acids, collagen, and gelatin, all of which support healthy bones, joints, and skin — some of the most important and largest parts of your body!

Because collagen is an essential building block for a healthy gut lining, you can help repair any damage by ingesting collagen-rich foods and supplements such as bone broth, animal bones/skin/cartilage, and hydrolyzed collagen powder.  

How Much Bone Broth to Drink Daily

Bone broth is a very gentle, nourishing food that can help support your immune system, modulate your inflammatory response, and optimize skin, hair, and nail health. For these general benefits, you can consume bone broth several times a week. You can even use it to make soups, stews, or sauces. However, one of my favorite ways to get bone broth in my diet is pouring it into a mug with a pinch of sea salt and drinking it! It’s a perfect, warm and soothing lunch for those days when you want to snuggle up in a blanket on the couch. You’ll see the best results using bone broth on your gut-healing journey when you aim to have four to eight ounces each day.

How to Make Gut Healing Bone Broth

One of the best parts about bone broth is how incredibly easy and affordable it is to make from scratch. This recipe is pretty much foolproof. All you need is a chicken carcass (keep the bones of a roasted chicken on hand after cleaning the meat off), water, veggies and herbs, apple cider vinegar, and a slow cooker. 

Finely chop your vegetables and herbs, measure out the water and apple cider vinegar, and place all the ingredients in your slow cooker for 8-10 hours. When the time is up, strain your solid ingredients from the broth (being sure to skim off any fat), and pour it into containers to store or freeze.

The Ingredients in My Gut Healing Chicken Bone Broth



Chicken Carcass

Homemade bone broth is such an economical option. It reduces food waste and can be used in a variety of other recipes. Instead of throwing away a carcass after you’ve used the meat for a meal, you can repurpose it for a gut-healing bone broth instead. I recommend choosing a pasture-raised chicken of any size to ensure you’re using the highest-quality ingredients for your bone broth.

Vegetables

The celery, yellow onion, garlic, parsley, and ginger root in this recipe add flavor and nutrients to the broth. I recommend using fresh, organic veggies, but you can utilize vegetable scraps as well.

Water

Don’t overlook this essential ingredient! Use pure, filtered water to make this bone broth. It will taste better and prevent toxins such as heavy metals and chemicals out of your gut-nourishing bone broth.

Apple Cider Vinegar

Aside from its digestion-boosting, anti-inflammatory properties, apple cider vinegar helps pull minerals, amino acids, and gelatin from the bones of your chicken carcass. Go for raw, organic apple cider vinegar “with the mother” for the full range of benefits. Bragg’s Apple Cider Vinegar is a trusted brand.

Slow Cooker 

While this isn’t an ingredient, it is an important component! Depending on the size of your carcass, you’ll need either a 4 or 6-quart slow cooker. Don’t use an Instant Pot for this recipe, as bone broth needs to be simmered longer to get its healing properties.

How to Store Gut Healing Chicken Bone Broth

Fresh bone broth is amazing! If you have a small batch, go ahead and make a soup or stew with the broth. However, if you want to store or freeze your bone broth, you definitely can.

Homemade bone broth will last about 5-7 days in the fridge in a sealed container. Use glass jars if possible — mason jars work wonderfully. If fat collects on the top, simply scoop it off and discard it (don’t re-use it!) before consuming.

To freeze bone broth for up to a year, store in sterilized silicone bags or airtight glass containers. Alternatively, you can flash-freeze cubes of bone broth in metal or silicone ice cube trays then place in a container to have pre-portioned servings on hand for sauces!

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"1 whole chicken carcass", "8 cups filtered water", "4-6 stalks celery", "1/2 white or yellow onion", "3 cloves garlic", "1 Tbls fresh parsley", "1 inch fresh ginger root", "1/2 tsp sea salt", "1/2 tsp apple cider vinegar" ],
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The post Gut Healing Chicken Bone Broth appeared first on Amy Myers MD.

How Collagen Benefits Your Joint and Bone Health

Collagen is advertised as a secret weapon that’s essential for youthful skin, voluminous hair, and strong nails. Yet it’s important for far more than your appearance. Your entire body is held together by this vital protein. It impacts bone and joint health, optimizes your gut lining, and thus supports your immune system. Sadly, your collagen production not only decreases naturally with age, it can also be diminished through diet and lifestyle choices. That’s why a high-quality supplement such as the The Myers Way® Collagen Protein is ideal for optimal health no matter what your age.

With all the different types of collagen on the market, it is hard to know which kind is right for you. In this article, I will explain what it is, what causes it to decrease, and why it’s so important. I’ll also cover what happens if you don’t get enough in your diet, and what you can do about it.

What is Collagen?

Collagen is the most abundant protein in your body. It is the glue that holds your entire body together. In fact, the word actually originates from the Greek word kolla, or glue. Rather than one specific protein, it is a group of proteins made up of amino acids: glycine, proline, hydroxyproline, and arginine. This little protein is stronger than steel,1 gram per gram. That’s a powerful support system!

Collagen peptides are naturally occurring and function as the building blocks of your body. They provide structure to all your body’s tissues including connective tissues, blood vessels, the cornea of the eye, intervertebral discs, muscles, and your gastrointestinal tract. They also provide structure to your nails and even your bones and teeth. Collagen helps your skin cells renew and repair, and it gives your skin elasticity and strength. In fact, the second layer of your skin (the dermis) consists of about 75% collagen, so the loss of collagen promotes wrinkles and sagging skin, which no one wants!2 

The 3 Critical Types of Collagen

Although there are many types of collagen in your body, between 80 and 90% of the collagen in your body consists of these three types.

Type I: This is the most abundant type in your body. It’s key to your skin’s elasticity and hydration, and in keeping fine lines and wrinkles at bay. It’s also a major player in the strength of your nails, teeth, and in thick, luxurious hair. Perhaps most importantly, it lends strength to your bones.

Type II: This type is found in cartilage, the connective tissue that links your bones and helps provide the structure for your body. It also supports the health of your spinal disks and eyes. 

Type III: Critical for gut health, this type is a key component of your intestines, muscles, and blood vessels. Type III collagen also forms the outermost layer of articular cartilage, which covers the ends of your bones and protects your joints.3

What Causes Collagen to Decrease?



Aging
When we are young, collagen is produced in abundance promoting our vitality and strength, yet it decreases by 1% per year after the age of 20. It decreases even more significantly after the age of 40. This is caused by a process called cellular fibroblast aging. “Dermal fibroblasts” are responsible for collagen production in your skin, yet as we age, these fibroblasts “lose” their identity and therefore their ability to produce collagen.4 We also have lower levels of mechanical stimulation in our skin further contributing to reduced synthesis of this peptide. Menopause in women leads to a decrease in collagen production due to lower estrogen levels. 



Diet
Another contributing factor to reduced collagen is that we simply don’t eat collagen-rich diets like our ancestors did. They ate the naturally occurring collagen protein found in organ meats, and stews made from simmering bones in broth. The modern diet relies on muscle meat which promotes rapid aging and causes an amino acid imbalance. 



Lifestyle
Lifestyle choices can also cause a decrease in collagen. Ultraviolet (UV) rays from the sun can penetrate and reduce collagen levels, damaging your skin. Excess sugar consumption also leads to a reduction in your body, depletes your bones of minerals, and your skin of elasticity. High levels of cortisol, produced when your body is under stress, also causes a decrease because it breaks down both collagen5 and elastin, a protein in skin that provides elasticity., Finally, smoking causes a decrease in collagen levels, as nicotine in cigarettes reduces blood flow to organs, depriving the skin of nutrients and oxygen.6  







Why is Collagen Important for Bones and Joints?

Let’s look further now in to why collagen is important, particularly for your bone and joint health.

Healthy bones are intrinsically tied to quality of life. Bones are actually living tissue, which support your body and give it shape, allow you to move, create blood cells and protect vital organs. 

Our bones are made primarily of two things: collagen and calcium. These two substances make your bones both strong and flexible. The softer collagen in your bones is encased in the harder mineral calcium phosphate. The main type of collagen in your bones is type I, which is in my collagen supplement. We always hear it said, “Take your calcium to have strong bones,” yet I would add, “Take your collagen too!” (You can read even more benefits of collagen here).7  

Collagen not only gives us strong bones, but allows us to move them with fluidity via our hinge joints such as our knees, and our ball and socket joints such as our hips and shoulders. The basic function of a joint is to connect two or more bones; this would be painful without cartilage, synovial membranes, ligaments, and tendons. Collagen is the major component of all these connective tissues. 

What Happens to Bones & Joints if You Don’t Get Enough Collagen?

A lack of collagen plays a particular role in:

Autoimmune Joint Conditions
A host of autoimmune joint conditions such as rheumatoid arthritis, multiple sclerosis, lupus, and scleroderma can be impacted by depleted collagen levels. These autoimmune conditions are called collagen vascular diseases and impact skin health and joint pain, among other issues. They are the result of the body’s immune system attacking its own skin, tissues, and organs. 



Osteoarthritis
Osteoarthritis is the most common form of degenerative arthritis affecting all the joints of the body. It causes the deterioration of the cartilage and connective tissues of the joints, leading to pain, stiffness, and inflammation.



Osteoporosis
Bone is living tissue that is constantly regenerating. Osteoporosis, or bone loss, happens when new bone is not growing fast enough to replace the deterioration of old bone. Post-menopausal women have higher rates of osteoporosis than the rest of the population; women of Asian descent may be at higher risk for a lessening of bone density.8



What Can You Do?

There a few ways you can ensure you have optimal collagen levels throughout your body. Even though it is naturally occurring in your body, we can take a few steps to optimize collagen production. Avoid excess sugar in your diet, limit UV sun exposure, don’t smoke (of course!), and choose food sources that support collagen production such as:

Bone broth, which contains high amounts of collagen. Grass fed beef, salmon and nuts (if you tolerate them) which contain protein for the amino acids needed to produce collagen.Blueberries and dark leafy greens full of antioxidants (vitamins E, C, and beta-carotene) and B vitamins to manufacture collagen.Mango, eggs, and avocado oil that have minerals such as magnesium and zinc that play an important role in collagen production.

While all of these food sources are wonderful, I’ve found that one of the very best ways to ensure you’re getting enough collagen is to take a hydrolized collagen supplement, such as  The Myers Way® Collagen Protein. Even those of us eating a clean, healthy, paleo-inspired diet have trouble getting as much collagen as our distant ancestors did — unless of course you keep a pot of bones simmering on the stove all day. While I do enjoy making bone broth every now and then, I certainly don’t have time for this on a regular basis! 

The good news is that collagen is actually one of the most absorbable supplements through ingestion, however not topically. The collagen molecule is too big to be absorbed directly through the epidermis to the dermis where it is needed, so creams are not the best way to increase your collagen. My collagen protein is hydrolyzed, meaning that the collagen is processed more intensively, which actually breaks up the proteins into smaller pieces making it a much more bioavailable form. This means your body can actually use it!

There are at least 16 types of collagen, five of which are the main ones in your body. My collagen focuses on type I, the most common type in your body and an essential component of bone and tendons and type III, which is the second most common type. My collagen also comes from pasture-raised cows that are grass-fed, and never given hormones, GMO feed, or antibiotics. I recommend collagen sourced from animals rather than plant-based varieties, because collagen is actually a protein found primarily in animal bones, skin, and ligaments. These animal proteins contain the unique amino acids necessary to stimulate your cells to synthesize collagen.

Follow these suggestions, and supplement with The Myers Way® Collagen Protein, to optimally support your hair, skin and nails, in addition to your body’s entire structure. Your bones and joints will thank you!

The post How Collagen Benefits Your Joint and Bone Health appeared first on Amy Myers MD.

Just Diagnosed with an Autoimmune Disease? Read On.

If you’re like me — and the thousands of patients I saw in my clinic who went from doctor to doctor before coming to me — when the news comes, at last, you may feel as if a weight has been lifted off your shoulders. You’ve been struggling with painful or mysterious symptoms for a long time, and finally, you have a name for them: autoimmunity. The relief of knowing means you can now shift your energy from wondering and fearing, to focusing on overcoming your symptoms. My free training is designed to help you do that naturally.

Conventional medicine may tell you that your condition cannot be reversed and that you will have to manage your disease with harsh medications that may have terrible side effects. That’s what happened to me. I was diagnosed with Graves’ disease and my thyroid was ablated. 

Conventional medicine failed me and it’s my mission to not have it fail you too. I’ve used these steps to successfully treat patients in my clinic and even to help my own dad, James, with his polymyositis. I urge you to look at ALL the options. 

Who Does Autoimmunity Affect?

In the United States alone, 50 million Americans have been diagnosed with autoimmune diseases. That’s 16% of the U.S. population, and the percentages are similar across the globe.   And these are just the people who have actually been diagnosed. Millions more are out there, searching for years for a diagnosis.

All of these people — including me! — who have been living with autoimmunity display a wide range of symptoms. In fact, all autoimmune diseases including well-known conditions such as celiac disease, rheumatoid arthritis (RA), type I diabetes, Hashimoto’s, and inflammatory bowel disease (IBD) live on what I call the autoimmune spectrum. These diseases are at the high end of the spectrum. In the middle are inflammatory response conditions that have not yet turned into autoimmune disorders, including allergies, joint and muscle pain, and chronic fatigue. At the low end of the spectrum are inflammatory issues that come and go. Symptoms include bloating, acne, and digestive distress. 

Regardless of where you are on the autoimmune spectrum (and you can read much more about this in my New York Times bestseller, The Autoimmune Solution) your diet and lifestyle can make a huge impact. So take a deep breath. You CAN take back your health and reverse your symptoms. I did and I have helped hundreds of thousands around the world through my free training and books.

What is Autoimmunity?

Autoimmune disorders arise from chronic inflammation. When your immune system is working optimally, acute inflammation is a critical weapon that protects you against severe and immediate stressors — for example, fighting off a bacterial infection or healing a wound. This type of inflammation is localized (think a sore throat or red, inflamed skin around a cut), and subsides once the threat is gone.

Sometimes, however, your body is fooled by something called molecular mimicry. When this happens, your antibodies attack your own cells by mistake because the proteins of the invaders such as gluten are similar in molecular structure to your own tissues. Your immune system literally attacks your body.

Your immune system is made up of your digestive system, skin, tonsils, bone marrow, and spleen, yet most of it — about 80% — is located in your gut. Chronic inflammation burdens your entire body, especially your immune system, exacerbating your symptoms and making your condition worse.1 

Eating inflammatory foods (especially gluten) and low-nutrition junk foods, exposing yourself to toxins and infections, and even everyday stressors can put you in a state of chronic inflammation. Our choices and actions make a difference in how our bodies cope with autoimmune disease.

How to Reverse Your Symptoms In Three Steps

I know from my own personal experience, as well as my years of clinical practice in functional medicine ( a whole-body approach that focuses on getting to the root cause of disease rather than treating individual symptoms or organs) that when it comes to overcoming autoimmune conditions, there really are just three simple steps you can take to make a world of difference. Know that you do not have to choose between conventional medicine and functional medicine. You can do both!

Step 1: Know Your Options

Educate yourself about the symptoms and treatment options specific to your disease, and stay up to date on the best care practices in addition to making the necessary changes to your lifestyle that will improve your health. 

If you’re on medication for your autoimmune condition and it is working for you, stay on it! Even if you want to focus on a more natural approach, it may take a while before you see changes in symptoms or can get off your medications. If you do not feel that your medications are working, I always recommend discussing this with your physician. I’ve seen many patients gradually wean themselves off medications IF that is the path they want to take. However, it’s critical that you build up your health by healing your gut (see step 3!) before you attempt to scale back your medications. 

Step 2: Empower Yourself

Knowledge is power, and you can give yourself the power to fight autoimmunity with resources such as my book, The Autoimmune Solution. The Autoimmune Solution can support your efforts to get to the root of your condition and help you reverse it naturally. It includes a guide to supplements, a symptom tracker, and a 30-day program filled with meal plans and recipes. 

My mission is to empower people to take control of their health. After working with thousands of people in my clinic, I developed these tools that will assist you in doing just that. You can take back your health, and my book will guide you through exactly how to do it.

I also encourage you to join my community of like-minded people who understand your condition. They have been through similar situations and can offer you helpful information. The Myers Way® Community is a safe space for people to ask questions, get support when feeling down, celebrate their successes, find new recipes, and make new friends. Communities and having a support system are truly vital to your healing process. There’s no need to go it alone!

Step 3: Heal Your Gut

When your gut is damaged in what’s known as leaky gut, invaders including toxins and undigested food particles that were never meant to pass through your intestinal wall get into your bloodstream. Your immune system then responds by going into overdrive to fend off these invaders. Because the invaders may resemble your own cells, your immune system can become confused and, in a case of mistaken identity, attack even the healthy tissues in your body.

Your best action to healing your gut is to follow the 4R approach that I used successfully with thousands of patients in my clinic.

Remove. Remove anything that negatively affect the environment of the gut such as inflammatory foods including gluten, dairy, corn, soy, eggs; infections such as from Candida overgrowth, or small intestinal bacterial overgrowth (SIBO; and gastric irritants such as sugar, alcohol, caffeine, or drugs. Replace. Replace what’s missing. Adding digestive enzymes to your regimen will help support optimal digestion and nutrient absorption, as well as assist your body’s intestinal repair and inflammation responses. Low stomach acid leads to a whole host of digestive issues that cause inflammation, swelling, and fluid retention in the stomach and digestive tract, so I recommend supplementing with HCL, which can help support a balanced pH in your gut.Reinoculate. Restore the beneficial bacteria in your gut with high-quality, high-potency probiotics to reestablish a healthy microbiome.Repair. Provide your gut with the essential nutrients it needs to repair itself. My most comprehensive weapon against leaky gut is Leaky Gut Revive®. 



I’m Here for You

As I explain in detail in my free training, I’ve developed a six-week program to uncover the root causes of your symptoms and reverse your autoimmunity. This program is exactly what I used with the thousands of people from all over the world who came to see me in my clinic. 

Autoimmunity is so widespread, and affects so many people in every corner of the globe, that I felt it was critical to make this free training available to everyone. When I had my clinic, patients spent thousands of dollars on airfare, hotels, and meals to come and see me. And because I could personally only see a few patients each day, there was a months-long waiting list to even make an appointment. Fortunately, you don’t have to spend the time or money to get this important information.This free training is available for you whenever you’re ready.

My proven, six-week program was designed for anyone who has been diagnosed with any type of autoimmune disease and is ready to address the root cause of their symptoms, regain their vitality, and find a true solution for lifelong health and happiness. It’s ideal for anyone who wants to address:

Alopecia Celiac disease Chronic fatigue syndrome Crohn’s disease Fibromyalgia Graves’ disease Hashimoto’s thyroiditis (check with your doctor before changing any medications) Multiple sclerosis Polymyositis Psoriasis Rheumatoid arthritis Scleroderma Sjögren’s syndrome Type 1 diabetes (check with your doctor before changing any medications) Ulcerative colitis Vasculitis Vitiligo Any other autoimmune condition

I created this step-by-step, six-week program to make it as easy as possible for you to uncover the true root cause of your autoimmunity, and adopt proven strategies to support your health and well-being. This proven program is packed with easy-to-follow resources and empowering tools that allow you to nourish, support, and balance your immune system. 

However, there are no magic pills or miracle cures. The steps are all straightforward and simple to follow. I will arm you with all of the tools, resources, and support you need to make the transition stress-free and sustainable! You are so worth this effort!

You don’t have to settle for a lifetime of harsh medications, or a list of symptoms that only gets longer as the months go by. My free training will put you on the road to living a vibrant and healthy life, regaining your well-being and vitality, and feeling better than ever.

It is up to you to get to the root, learn the tools, and reverse your condition so that you can live the solution. My free training is designed to help you do just that. Treat your body the way you would treat your best friend — with compassion, patience, and understanding. It is going to take time to feel an improvement in the symptoms of your autoimmune condition, yet this is something you absolutely can do. There is no risk in discovering how you can take control of your health!

I’m here to support you in any way that I can. I took back my health and I know that you can too!

The post Just Diagnosed with an Autoimmune Disease? Read On. appeared first on Amy Myers MD.

Chocolate Cherry Keto Fat Bombs

One of the best easy and healthy snacks to make at home are fat bombs. They’re especially great when trying to follow a low-carb, low-sugar diet to support your gut health and these Chocolate Cherry Keto Fat Bombs are no exception. Whether you’re on a keto diet or moderately limiting your carb intake, these sugar-free fat bombs will crush cravings and give you an extra boost of brain-fueling energy. Plus, they’re paleo and vegan, made with whole food ingredients.

Why Fat Bombs? How Are They Healthy?

These are called Keto Fat Bombs, but you don’t have to follow a ketogenic or low-carb diet to enjoy them! They are intended to act as a high-fat snack or dessert, which will help keep you satisfied until your next meal. Especially when the source of fat is a medium-chain fatty acid such as the ones found in coconut butter, which are absorbed by your body faster than other sources of fat. This means your body uses the fats as a source of energy! 

Those following a keto diet often prefer fat bombs to supplement their fat intake — if you’re trying to reach a specific ketogenic macronutrient ratio, it can be tough to hit your target fat intake. Additionally, eating a low-carb diet means that you need to get your energy from another source — like fats! When you follow a low-carb diet a type of acid called ketones is produced in the liver. Your liver then sends the ketones into your bloodstream for your body to use as fuel.  Fat bombs are a great addition to a healthy ketogenic diet to provide your body with additional energy to get you through the day.

Even if you’re not on a keto diet, these Chocolate Cherry Keto Fat Bombs are still a great snack or dessert! They are chock-full of satiating fats that are absorbed easily (and quickly) by your body. They’re also low in sugar because the chocolate is sweetened with stevia (I used this brand of unsweetened chocolate chips), and the cherries contribute their own natural sugars. It’s low enough in sugar to make these a healthy option and provide some anti-inflammatory anthocyanins. You’ve probably heard about the antioxidant properties of cherries and blueberries. Well, anthocyanins are the flavonoids behind that property, and they also contribute the gorgeous, rich colors we see in cherries, blueberries, and raspberries.

How to Make Chocolate Cherry Keto Fat Bombs

Making fat bombs is not a labor-intensive project that takes time away from other important parts of your day. When you make fat-bombs at home, you’re doing good for both your wallet and your health by avoiding processed snacks, so it shouldn’t be a project that causes a fuss.

This Chocolate Cherry Keto Fat Bomb recipe will fit into any busy schedule. It requires a saucepan, a mini muffin tray, a knife, and a cutting board. It’s a no-bake, no-fail, sure-fire way to satisfy your hunger. 

First, set out all your mini muffin liners. I recommend choosing an unbleached option to avoid chemicals and dyes. Then melt your chocolate chips and palm shortening together until smooth. You’ll divide the melted chocolate to fill the bottom of all of your mini muffin liners. Once the melted chocolate is all divvied out, you can pop these into the refrigerator to harden.

As your chocolate layer solidifies in the refrigerator, chop your frozen cherries and add them to a saucepan with water or cherry juice and The Myers Way® Double Chocolate Paleo Protein. The mixture will reduce over the stove until it’s a beautiful, thick, jam-like texture. Seeing the deep red color and the smell of warm cherries and chocolate is absolutely mouthwatering. Once most of the liquid evaporates, remove the saucepan from the heat and let the cherry mixture cool slightly.

Retrieve the now solid chocolate bases from the fridge and add a bit of the slightly cooled cherry mixture to each of your muffin liners, on top of the chocolate layer.

Finally, you will melt the palm shortening and coconut butter together until it’s smooth. This is actually one of my favorite parts because the melted coconut butter smells so naturally sweet and delicious. Then you’ll add the last layer to your Chocolate Cherry Keto Fat Bombs by pouring the coconut butter mixture over your chocolate-and-cherry layers. Refrigerate this until everything is well-solidified. 

The end result is so pretty, I almost didn’t want to eat them!

How to Store Chocolate Cherry Keto Fat Bombs

These Chocolate Cherry Keto Fat Bombs have a pretty long life if you keep them in the fridge. Be aware that they will melt if they’re left out in the heat too long, but if they are allowed to sit at room temperature for a short amount of time, they’ll soften to wonderful melt-in-your-mouth texture.

You can store them in a sealed container in the refrigerator for up to two weeks. However, I doubt you’ll be able to keep from eating them all before even one week goes by! If you choose to freeze them, make sure they’re in an airtight bag. Doing this will change the texture of the fat bomb, so they won’t have the same melt-in-your-mouth quality. They’ll still be delicious though! You can defrost them in the refrigerator for a deliciously cool snack that is perfect for any time of day.

Chocolate Cherry Keto Fat Bombs






Course

Dessert, Snack


Protocol

Candida Breakthrough®, Elimination Diet, Paleo, Thyroid Connection




Servings

18

Ingredients

Chocolate Base Layer1 cup unsweetened chocolate chips2 Tbls palm shortening~30 drops liquid Stevia (optional)Cherry Filling3/4 cup chopped frozen cherries thawed1/4 cup water or juice from cherries2 Tbsp The Myers Way® Double Chocolate Paleo ProteinCoconut Butter Top Layer1 cup coconut butter1/4 cup palm shortening

Servings:

Units:
MetricUS Imperial

Instructions

For the Chocolate Base LayerUsing the microwave or a stove top double boiler, melt together the chocolate chips and palm shortening, stirring occasionally. Once smooth, add liquid stevia (optional). Pour 1 tablespoon of melted chocolate into an unbleached mini muffin liner. Repeat until you have 16 muffin liners filled and have used all your melted chocolate. Refrigerate until solid.For the Cherry FillingWhile waiting for the chocolate to harden, chop your thawed cherries. Add to a saucepan along with ¼ cup liquid from the cherries or water and The Myers Way® Double Chocolate Paleo Protein. Bring mixture to a slow boil, then reduce to medium-low heat, stirring occasionally. Let the cherry mixture reduce down until most of the liquid has evaporated, about 10 minutes. until most of the liquid has evaporated, about 10 minutes.
Add 1 rounded teaspoon of the cherry mixture on top of the chocolate layer. Try to position the filling in the center of the cup, and not to let it extend above the muffin liner.
For the Coconut Butter Top LayerNext, use the microwave or saucepan to melt together the palm shortening and coconut butter. Pour 1-½ tablespoons on top of chocolate and cherry layers, until the entire muffin liner is filled. Repeat until all muffin liners are completely filled. Refrigerate until the coconut butter has hardened.
Notes

Keep these fat bombs in a sealed container stored in the fridge for up to 2 weeks. These fat bombs can be enjoyed straight from the fridge, but I prefer to let them sit outside of the fridge for about 30 minutes prior to eating so the chocolate and coconut butter layers soften.

One of the best easy and healthy snacks to make at home are fat bombs. They’re especially great when trying to follow a low-carb, low-sugar diet to support your gut health and these Chocolate Cherry Keto Fat Bombs are no exception. Whether you’re on a keto diet or moderately limiting your carb intake, these sugar-free fat bombs will crush cravings and give you an extra boost of brain-fueling energy. Plus, they’re paleo and vegan, made with whole food ingredients.

Why Fat Bombs? How Are They Healthy?

These are called Keto Fat Bombs, but you don’t have to follow a ketogenic or low-carb diet to enjoy them! They are intended to act as a high-fat snack or dessert, which will help keep you satisfied until your next meal. Especially when the source of fat is a medium-chain fatty acid such as the ones found in coconut butter, which are absorbed by your body faster than other sources of fat. This means your body uses the fats as a source of energy! 

Those following a keto diet often prefer fat bombs to supplement their fat intake — if you’re trying to reach a specific ketogenic macronutrient ratio, it can be tough to hit your target fat intake. Additionally, eating a low-carb diet means that you need to get your energy from another source — like fats! When you follow a low-carb diet a type of acid called ketones is produced in the liver. Your liver then sends the ketones into your bloodstream for your body to use as fuel.  Fat bombs are a great addition to a healthy ketogenic diet to provide your body with additional energy to get you through the day.

Even if you’re not on a keto diet, these Chocolate Cherry Keto Fat Bombs are still a great snack or dessert! They are chock-full of satiating fats that are absorbed easily (and quickly) by your body. They’re also low in sugar because the chocolate is sweetened with stevia (I used this brand of unsweetened chocolate chips), and the cherries contribute their own natural sugars. It’s low enough in sugar to make these a healthy option and provide some anti-inflammatory anthocyanins. You’ve probably heard about the antioxidant properties of cherries and blueberries. Well, anthocyanins are the flavonoids behind that property, and they also contribute the gorgeous, rich colors we see in cherries, blueberries, and raspberries.

How to Make Chocolate Cherry Keto Fat Bombs

Making fat bombs is not a labor-intensive project that takes time away from other important parts of your day. When you make fat-bombs at home, you’re doing good for both your wallet and your health by avoiding processed snacks, so it shouldn’t be a project that causes a fuss.

This Chocolate Cherry Keto Fat Bomb recipe will fit into any busy schedule. It requires a saucepan, a mini muffin tray, a knife, and a cutting board. It’s a no-bake, no-fail, sure-fire way to satisfy your hunger. 

First, set out all your mini muffin liners. I recommend choosing an unbleached option to avoid chemicals and dyes. Then melt your chocolate chips and palm shortening together until smooth. You’ll divide the melted chocolate to fill the bottom of all of your mini muffin liners. Once the melted chocolate is all divvied out, you can pop these into the refrigerator to harden.

As your chocolate layer solidifies in the refrigerator, chop your frozen cherries and add them to a saucepan with water or cherry juice and The Myers Way® Double Chocolate Paleo Protein. The mixture will reduce over the stove until it’s a beautiful, thick, jam-like texture. Seeing the deep red color and the smell of warm cherries and chocolate is absolutely mouthwatering. Once most of the liquid evaporates, remove the saucepan from the heat and let the cherry mixture cool slightly.

Retrieve the now solid chocolate bases from the fridge and add a bit of the slightly cooled cherry mixture to each of your muffin liners, on top of the chocolate layer.

Finally, you will melt the palm shortening and coconut butter together until it’s smooth. This is actually one of my favorite parts because the melted coconut butter smells so naturally sweet and delicious. Then you’ll add the last layer to your Chocolate Cherry Keto Fat Bombs by pouring the coconut butter mixture over your chocolate-and-cherry layers. Refrigerate this until everything is well-solidified. 

The end result is so pretty, I almost didn’t want to eat them!

How to Store Chocolate Cherry Keto Fat Bombs

These Chocolate Cherry Keto Fat Bombs have a pretty long life if you keep them in the fridge. Be aware that they will melt if they’re left out in the heat too long, but if they are allowed to sit at room temperature for a short amount of time, they’ll soften to wonderful melt-in-your-mouth texture.

You can store them in a sealed container in the refrigerator for up to two weeks. However, I doubt you’ll be able to keep from eating them all before even one week goes by! If you choose to freeze them, make sure they’re in an airtight bag. Doing this will change the texture of the fat bomb, so they won’t have the same melt-in-your-mouth quality. They’ll still be delicious though! You can defrost them in the refrigerator for a deliciously cool snack that is perfect for any time of day.

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For the Chocolate Base LayerUsing the microwave or a stove top double boiler, melt together the chocolate chips and palm shortening, stirring occasionally. Once smooth, add liquid stevia (optional). Pour 1 tablespoon of melted chocolate into an unbleached mini muffin liner. Repeat until you have 16 muffin liners filled and have used all your melted chocolate. Refrigerate until solid.For the Cherry FillingWhile waiting for the chocolate to harden, chop your thawed cherries. Add to a saucepan along with ¼ cup liquid from the cherries or water and The Myers Way® Double Chocolate Paleo Protein. Bring mixture to a slow boil, then reduce to medium-low heat, stirring occasionally. Let the cherry mixture reduce down until most of the liquid has evaporated, about 10 minutes. until most of the liquid has evaporated, about 10 minutes.
Add 1 rounded teaspoon of the cherry mixture on top of the chocolate layer. Try to position the filling in the center of the cup, and not to let it extend above the muffin liner.
For the Coconut Butter Top LayerNext, use the microwave or saucepan to melt together the palm shortening and coconut butter. Pour 1-½ tablespoons on top of chocolate and cherry layers, until the entire muffin liner is filled. Repeat until all muffin liners are completely filled. Refrigerate until the coconut butter has hardened.
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The post Chocolate Cherry Keto Fat Bombs appeared first on Amy Myers MD.

Chocolate Cherry Fat Bombs

One of the best easy and healthy snacks to make at home are fat bombs. They’re especially great when trying to follow a low-carb, low-sugar diet to support your gut health and these Chocolate Cherry Keto fat bombs are no exception. Whether you’re on a keto diet or moderately limiting your carb intake, these sugar-free fat bombs will crush cravings and give you an extra boost of brain-fueling energy. Plus, they’re paleo and vegan, made with whole food ingredients.

Why Fat Bombs? How Are They Healthy?

These are called Keto Fat Bombs, but you don’t have to follow a ketogenic or low-carb diet to enjoy them! They are intended to act as a high fat snack or dessert, which will help keep you satisfied until your next meal. Especially when the source of fat is a medium-chain fatty acid such as the ones found in coconut butter, which are absorbed by your body faster than other sources of fat. This means your body uses the fats as a source of energy! 

Those following a keto diet often prefer fat bombs to supplement their fat intake — if you’re trying to reach a specific ketogenic macronutrient ratio, it can be tough to hit your target fat intake. Additionally, eating a low-carb diet means that you need to get your energy from another source — like fats! When you follow a low-carb diet a type of acid called ketones is produced in the liver. Your liver then sends the ketones into your bloodstream for your body to use as fuel.  Fat bombs are a great addition to a healthy ketogenic diet to provide your body with additional energy to get you through the day.

Even if you’re not on a keto diet, these Chocolate Cherry Keto fat bombs are still a great snack or dessert! They are chock-full of satiating fats that are absorbed easily (and quickly) by your body. They’re also low in sugar because the chocolate is sweetened with stevia (I used this brand of unsweetened chocolate chips), and the cherries contribute their own natural sugars. It’s low enough in sugar to make these a healthy option and provide some anti-inflammatory anthocyanins. You’ve probably heard about the antioxidant properties of cherries and blueberries. Well, anthocyanins are the flavonoids behind that property, and they also contribute the gorgeous, rich colors we see in cherries, blueberries, and raspberries.

How to Make Chocolate Cherry Keto Fat Bombs

Making fat bombs is not a labor-intensive project that takes time away from other important parts of your day. When you make fat-bombs at home, you’re doing good for both your wallet and your health by avoiding processed snacks, so it shouldn’t be a project that causes a fuss.

This Chocolate Cherry Keto Fat Bomb recipe will fit into any busy schedule. It requires a saucepan, a mini muffin tray, a knife, and a cutting board. It’s a no-bake, no-fail, sure-fire way to satisfy your hunger. 

First, set out all your mini muffin liners. I recommend choosing an unbleached option to avoid chemicals and dyes. Then melt your chocolate chips and palm shortening together until smooth. You’ll divide the melted chocolate to fill the bottom of all of your mini muffin liners. Once the melted chocolate is all divvied out, you can pop these into the refrigerator to harden.

As your chocolate layer solidifies in the refrigerator, chop your frozen cherries and add them to a saucepan with water or cherry juice and The Myers Way® Double Chocolate Paleo Protein. The mixture will reduce over the stove until it’s a beautiful, thick, jam-like texture. Seeing the deep red color and the smell of warm cherries and chocolate is absolutely mouthwatering. Once most of the liquid evaporates, remove the saucepan from the heat and let the cherry mixture cool slightly.

Retrieve the now solid chocolate bases from the fridge and add a bit of the slightly cooled cherry mixture to each of your muffin liners, on top of the chocolate layer.

Finally, you will melt the palm shortening and coconut butter together until it’s smooth. This is actually one of my favorite parts because the melted coconut butter smells so naturally sweet and delicious. Then you’ll add the last layer to your Chocolate Cherry Keto Cups by pouring the coconut butter mixture over your chocolate-and-cherry layers. Refrigerate this until everything is well-solidified. 

The end result is so pretty, I almost didn’t want to eat them. 

How to Store Chocolate Cherry Keto Cups

These Chocolate Cherry Keto Cups have a pretty long life if you keep them in the fridge. Be aware that they will melt if they’re left out in the heat too long, but if they are allowed to sit at room temperature for a short amount of time, they’ll soften to wonderful melt-in-your-mouth texture.

You can store them in a sealed container in the refrigerator for up to two weeks. However, I doubt you’ll be able to keep from eating them all before even one week goes by! If you choose to freeze them, make sure they’re in an airtight bag. Doing this will change the texture of the fat bomb, so they won’t have the same melt-in-your-mouth quality. They’ll still be delicious though! You can defrost them in the refrigerator for a deliciously cool snack that is perfect for any time of day.

Chocolate Cherry Fat Bombs






Course

Dessert, Snack


Protocol

Candida Breakthrough®, Elimination Diet, Paleo, Thyroid Connection




Servings

18

Ingredients

Chocolate Base Layer1 cup unsweetened chocolate chips2 Tbls palm shortening~30 drops liquid Stevia (optional)Cherry Filling3/4 cup chopped frozen cherries thawed1/4 cup water or juice from cherries2 Tbsp The Myers Way® Double Chocolate Paleo ProteinCoconut Butter Top Layer1 cup coconut butter1/4 cup palm shortening

Servings:

Units:
MetricUS Imperial

Instructions

For the Chocolate Base LayerUsing the microwave or a stove top double boiler, melt together the chocolate chips and palm shortening, stirring occasionally. Once smooth, add liquid stevia (optional). Pour 1 tablespoon of melted chocolate into an unbleached mini muffin liner. Repeat until you have 16 muffin liners filled and have used all your melted chocolate. Refrigerate until solid.For the Cherry FillingWhile waiting for the chocolate to harden, chop your thawed cherries. Add to a saucepan along with ¼ cup liquid from the cherries or water and The Myers Way® Double Chocolate Paleo Protein. Bring mixture to a slow boil, then reduce to medium-low heat, stirring occasionally. Let the cherry mixture reduce down until most of the liquid has evaporated, about 10 minutes. until most of the liquid has evaporated, about 10 minutes.
Add 1 rounded teaspoon of the cherry mixture on top of the chocolate layer. Try to position the filling in the center of the cup, and not to let it extend above the muffin liner.
For the Coconut Butter Top LayerNext, use the microwave or saucepan to melt together the palm shortening and coconut butter. Pour 1-½ tablespoons on top of chocolate and cherry layers, until the entire muffin liner is filled. Repeat until all muffin liners are completely filled. Refrigerate until the coconut butter has hardened.
Notes

Keep these fat bombs in a sealed container stored in the fridge for up to 2 weeks. These fat bombs can be enjoyed straight from the fridge, but I prefer to let them sit outside of the fridge for about 30 minutes prior to eating so the chocolate and coconut butter layers soften.

One of the best easy and healthy snacks to make at home are fat bombs. They’re especially great when trying to follow a low-carb, low-sugar diet to support your gut health and these Chocolate Cherry Keto fat bombs are no exception. Whether you’re on a keto diet or moderately limiting your carb intake, these sugar-free fat bombs will crush cravings and give you an extra boost of brain-fueling energy. Plus, they’re paleo and vegan, made with whole food ingredients.

Why Fat Bombs? How Are They Healthy?

These are called Keto Fat Bombs, but you don’t have to follow a ketogenic or low-carb diet to enjoy them! They are intended to act as a high fat snack or dessert, which will help keep you satisfied until your next meal. Especially when the source of fat is a medium-chain fatty acid such as the ones found in coconut butter, which are absorbed by your body faster than other sources of fat. This means your body uses the fats as a source of energy! 

Those following a keto diet often prefer fat bombs to supplement their fat intake — if you’re trying to reach a specific ketogenic macronutrient ratio, it can be tough to hit your target fat intake. Additionally, eating a low-carb diet means that you need to get your energy from another source — like fats! When you follow a low-carb diet a type of acid called ketones is produced in the liver. Your liver then sends the ketones into your bloodstream for your body to use as fuel.  Fat bombs are a great addition to a healthy ketogenic diet to provide your body with additional energy to get you through the day.

Even if you’re not on a keto diet, these Chocolate Cherry Keto fat bombs are still a great snack or dessert! They are chock-full of satiating fats that are absorbed easily (and quickly) by your body. They’re also low in sugar because the chocolate is sweetened with stevia (I used this brand of unsweetened chocolate chips), and the cherries contribute their own natural sugars. It’s low enough in sugar to make these a healthy option and provide some anti-inflammatory anthocyanins. You’ve probably heard about the antioxidant properties of cherries and blueberries. Well, anthocyanins are the flavonoids behind that property, and they also contribute the gorgeous, rich colors we see in cherries, blueberries, and raspberries.

How to Make Chocolate Cherry Keto Fat Bombs

Making fat bombs is not a labor-intensive project that takes time away from other important parts of your day. When you make fat-bombs at home, you’re doing good for both your wallet and your health by avoiding processed snacks, so it shouldn’t be a project that causes a fuss.

This Chocolate Cherry Keto Fat Bomb recipe will fit into any busy schedule. It requires a saucepan, a mini muffin tray, a knife, and a cutting board. It’s a no-bake, no-fail, sure-fire way to satisfy your hunger. 

First, set out all your mini muffin liners. I recommend choosing an unbleached option to avoid chemicals and dyes. Then melt your chocolate chips and palm shortening together until smooth. You’ll divide the melted chocolate to fill the bottom of all of your mini muffin liners. Once the melted chocolate is all divvied out, you can pop these into the refrigerator to harden.

As your chocolate layer solidifies in the refrigerator, chop your frozen cherries and add them to a saucepan with water or cherry juice and The Myers Way® Double Chocolate Paleo Protein. The mixture will reduce over the stove until it’s a beautiful, thick, jam-like texture. Seeing the deep red color and the smell of warm cherries and chocolate is absolutely mouthwatering. Once most of the liquid evaporates, remove the saucepan from the heat and let the cherry mixture cool slightly.

Retrieve the now solid chocolate bases from the fridge and add a bit of the slightly cooled cherry mixture to each of your muffin liners, on top of the chocolate layer.

Finally, you will melt the palm shortening and coconut butter together until it’s smooth. This is actually one of my favorite parts because the melted coconut butter smells so naturally sweet and delicious. Then you’ll add the last layer to your Chocolate Cherry Keto Cups by pouring the coconut butter mixture over your chocolate-and-cherry layers. Refrigerate this until everything is well-solidified. 

The end result is so pretty, I almost didn’t want to eat them. 

How to Store Chocolate Cherry Keto Cups

These Chocolate Cherry Keto Cups have a pretty long life if you keep them in the fridge. Be aware that they will melt if they’re left out in the heat too long, but if they are allowed to sit at room temperature for a short amount of time, they’ll soften to wonderful melt-in-your-mouth texture.

You can store them in a sealed container in the refrigerator for up to two weeks. However, I doubt you’ll be able to keep from eating them all before even one week goes by! If you choose to freeze them, make sure they’re in an airtight bag. Doing this will change the texture of the fat bomb, so they won’t have the same melt-in-your-mouth quality. They’ll still be delicious though! You can defrost them in the refrigerator for a deliciously cool snack that is perfect for any time of day.

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"recipeIngredient": [
"1 cup unsweetened chocolate chips", "2 Tbls palm shortening", "~30 drops liquid Stevia", "3/4 cup chopped frozen cherries", "1/4 cup water or juice from cherries", "2 Tbsp The Myers Way® Double Chocolate Paleo Protein", "1 cup coconut butter", "1/4 cup palm shortening" ],
"name": "Chocolate Cherry Fat Bombs",
"prepTime": " ",
"recipeInstructions": "
For the Chocolate Base LayerUsing the microwave or a stove top double boiler, melt together the chocolate chips and palm shortening, stirring occasionally. Once smooth, add liquid stevia (optional). Pour 1 tablespoon of melted chocolate into an unbleached mini muffin liner. Repeat until you have 16 muffin liners filled and have used all your melted chocolate. Refrigerate until solid.For the Cherry FillingWhile waiting for the chocolate to harden, chop your thawed cherries. Add to a saucepan along with ¼ cup liquid from the cherries or water and The Myers Way® Double Chocolate Paleo Protein. Bring mixture to a slow boil, then reduce to medium-low heat, stirring occasionally. Let the cherry mixture reduce down until most of the liquid has evaporated, about 10 minutes. until most of the liquid has evaporated, about 10 minutes.
Add 1 rounded teaspoon of the cherry mixture on top of the chocolate layer. Try to position the filling in the center of the cup, and not to let it extend above the muffin liner.
For the Coconut Butter Top LayerNext, use the microwave or saucepan to melt together the palm shortening and coconut butter. Pour 1-½ tablespoons on top of chocolate and cherry layers, until the entire muffin liner is filled. Repeat until all muffin liners are completely filled. Refrigerate until the coconut butter has hardened.
",
"recipeYield": "18 "
}

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