• Collagen is responsible for providing structure and strength to skin, bones, tendons, cartilage, connective tissue, and teeth.
• It’s the most plentiful protein in your body and makes up about ⅓ of its protein.
• The word “collagen” comes from the Greek word “kólla”, meaning glue.
• There are over 16 different types of collagen.
• As you age, your body produces less collagen and the quality of it decreases as well.
• The four nutrients used in most collagen production are: vitamin C, proline, glycine, and copper.
• Foods that can help collagen production include: citrus fruits, strawberries, bell peppers, eggs, cabbage, asparagus, meat, seafood, tofu, organ meats, sesame seeds, cashews, and lentils.
• Behaviors that can damage collagen include: consuming too much sugar or refined carbs, excessive sun exposure, and smoking.
You may have noticed green beans making an appearance on our menu a few times recently and there’s a good reason for that. Aside from being delicious and versatile, they offer a pretty impressive amount of nutrients in a meager one cup serving:
🌱 40 calories and almost no fat (0.3g).
🌱 They contain no cholesterol but have 4g of fiber.
🌱 They’re a low FODMAP food and won’t upset things like irritable bowel syndrome or acid reflux.
🌱 2.4g of protein per cup.
🌱 They’re high in vitamins A, C, K, and manganese.
🌱 You’ll also find a decent amount of calcium, iron, magnesium, copper, and potassium in green beans.
Magnesium is helpful for everything from a healthy heart to strong bones and teeth, but today we’re looking at what it can do for your gut health.
🔳 Magnesium helps muscles to relax and contract. This works for skeletal muscles and the smooth muscles of your intestines, which can lead to more efficient digestion.
🔳 It also boosts digestive enzyme reactions to help break down fats, proteins, and carbs for better nutrient absorption.
🔳 Low levels of magnesium may cause your bowels to become sluggish and can lead to constipation and stomach cramps.
🔳 The stomach acid levels in your body can be better regulated when you’re getting the right amount of magnesium too. This helps digestion overall and can help balance indigestion and heartburn.
🔳 Stress can affect how well your digestion is doing, among other things, and magnesium can help balance stress levels by improving the strength of your neurotransmitters, leading to a more relaxed digestive system.
🔳 Foods that are rich in magnesium include almonds, spinach, pumpkin seeds, salmon, and Brazil nuts.
🏠 After Kevin attacked Buzz at dinner, what got spilled on the passports and tickets that were out on the counter?
🏠 What was Fuller’s bed-wetting-fuel drink of choice that he really needed to “take it easy on”?
🏠 What food does Kevin order once he has the house all to himself?
👉 “A lovely cheese pizza” from Little Nero’s
🏠 What is Kevin eating as he jumps on his parents’ bed when he realizes he “made his family disappear”?
🏠 What does Kevin make for his dinner the night the Wet Bandits show up?
👉 Microwavable macaroni and cheese
🏠 What does Santa give Kevin as he tells him not to “spoil his dinner”?
👉 Spearmint Tic-Tacs
🏠 What does Kevin leave out on a plate for Santa and his reindeer?
👉 Keebler Chips Deluxe Rainbow cookies, milk, and carrots
🏠 At the end of the movie, the snow that’s coming down outside the McCallister’s house is actually what food?
👉 Mashed potato flakes blown around with fans!
It may not seem like much but a mere one ounce handful of almonds (roughly 23 almonds or ¼ cup) can yield a large variety of beneficial nutrients. Here are the details:
▫ 165 calories
▫ 6g protein
▫ 14g fat (80% monounsaturated, 15% polyunsaturated, 5% saturated)
▫ 6g carbs
▫ 3g fiber (13% DV)
▫ Calcium - 7% DV
▫ Iron - 7% DV
▫ Zinc - 7% DV
▫ Potassium - 6% DV
▫ Vitamin E - 36% DV
▫ Vitamin B2/riboflavin - 14% DV
▫ Magnesium - 20% DV
▫ Manganese - 37% DV
▫ Copper - 16% DV
▫ Phosphorus - 14% DV
Ordering sushi can be a little tricky if you’re following a gluten-free diet...but it’s not impossible if you know what to avoid.
First, here are the standard components that should be gluten-free:
🍣 Rice - It’s naturally gluten-free in its plain form.
🍣 Fish - As long as there aren’t additional seasonings or ingredients with gluten, fish on its own is gluten-free.
🍣 Vegetables - Fresh vegetables with no additional ingredients are all gluten-free.
🍣 Seaweed - You’ll usually find sushi rolls wrapped up in seaweed, which is a gluten-free plant.
And here are the things you should pay close attention to and possibly avoid:
❌ Soy Sauce - Surprisingly enough, most soy sauces contain wheat and aren’t gluten-free.
❌ Teriyaki Sauce - It’s common that teriyaki sauce contains soy sauce, which isn’t gluten-free.
❌ Marinated Fish (unagi) - The marinades used are typically soy sauce or soy sauce-based.
❌ Fake Crab Meat (surimi) - It’s common for fake crab meat to contain wheat-based ingredients.
❌ Tempura - The batter used in tempura to coat the fried fish or veggies usually contains wheat.
❌ Rice Vinegar - The National Celiac Association cautions that rice vinegar may contain wheat, but the label on the bottle should tell you.
If you’re lucky enough to have a heap of turkey leftovers from a couple days ago, you’ve got a goldmine of protein at the ready. With just a few additional ingredients you can whip up something delicious quickly. Here are some ideas:
🦃Baked turkey pasta casserole with penne, mushrooms, and topped with cheese
🦃Turkey cranberry sauce and brie wraps
🦃Turkey enchiladas topped with salsa verde
🦃Burrito bowls with turkey, roasted corn, black beans, rice, fresh diced tomatoes and lime juice
🦃Turkey salad served on leftover crescent rolls
🦃Baked open-face buffalo turkey melt sandwiches
🦃Shredded BBQ turkey sandwiches with provolone and pickles
🦃Turkey chili with cornbread and honey
Here are some quick facts about turkeys you can use to impress your friends and family as you gather around the Thanksgiving table later next week:
🦃 Only male turkeys gobble.
They’ll make a variety of different sounds from yelps to purrs but only male turkeys make a “gobble” noise. In fact, male turkeys are referred to as “gobblers” and females are called “hens”.
🦃 Wild turkeys sleep in trees.
Wild turkeys can fly (domesticated ones can’t because they’re bred to be heavier) but spend most of their time on the ground. But at dusk they’ll make their way into trees for the night to protect them from predators.
🦃 Benjamin Franklin preferred turkeys over bald eagles.
While the story of him wanting the national bird to be a turkey is a myth, Benjamin Franklin did compare the virtues of turkeys versus bald eagles and said the bald eagle “is a bird of bad moral character. He does not get his living honestly…[he] is too lazy to fish for himself.” Regarding the turkey, he said it’s “a much more respectable Bird, and withal a true original Native of America” and a “Bird of Courage”.
🦃 Turkeys can see better than humans.
Their eyesight is three-times better than that of humans. They can see in color and their field of vision covers 270 degrees.
🦃 The first presidential Thanksgiving turkey pardon was in 1963. Kind of.
JFK was presented with a turkey to which he replied “we’ll just let this one grow” and later President Nixon sent a turkey that he was gifted to a petting zoo. President Reagan was technically the first to use the term “pardon” but the ceremony wasn’t formalized until 1989 with President George H.W. Bush.
🦃 The presidential turkeys pardoned this year are from Jasper, Indiana.
Their names are Peanut Butter and Jelly and they’ll live out the remainder of their lives at Purdue University’s Animal Sciences Research and Education Farm.
No, sweet potatoes and yams are not the same thing. And we’re sorry to break it to you, but you’ve probably never eaten an actual yam.
🍠 Sweet potatoes aren’t a type of yam either. They’re both tuberous root vegetables but don’t have much else in common.
🍠 Yams have tough outer skin that’s rough, dark brown, and almost looks like tree bark. They’re African in origin.
🍠 Yams usually have white insides and are more similar to white russet potatoes in texture and flavor. They aren’t sweet and have a more earthy flavor.
🍠 Sweet potatoes can actually be white, yellow, or orange on the inside. Their outer skin is much smoother than yams and can be colored white, red, purple, or brown.
🍠 You’re highly unlikely to find real yams in most US grocery stores as they’re typically only used in African or Caribbean cuisine. Typically when someone is talking about yams, they’re referring to the variety of sweet potato that has red/purple skin and orange insides.
🍠 The confusion in naming stems from the 1930s when Louisiana farmers sold their orange variety of sweet potatoes as “yams” (borrowed from the African name for yams, “nyami”) to differentiate them from white varieties of sweet potatoes also on the market. This practice has stuck around ever since.
🍠 Canned “yams” are common but if you look on the front label you’ll see that it says “cut sweet potatoes in syrup” in the same area.
🍠 So if you’re trying to make candied yams or sweet potato pie this year, rest assured what you’re buying in the store is the right thing - an orange sweet potato that will cook up soft, bright, and delicious!
Niacin, or vitamin B3, may not get much attention but there’s no denying that it’s an essential part of a healthy diet. Your body uses it for a huge variety of functions including changing the protein, fat, and carbs you eat into usable energy. Here are some of the best food sources of the vitamin:
• Yellowfin Tuna - 3oz, 117% Daily Value (DV)
• Beef Liver - 1 6-½” slice, 92% DV
• Turkey Breast - 3oz, 62% DV
• Sockeye Salmon - 3oz, 54% DV
• Chicken Breast - 3oz, 50% DV
• Portobello Mushrooms - 1 cup grilled, 47% DV
• Pork Chops - 3oz, 42% DV
• Brown Rice - 1 cup cooked, 32% DV