Bone Marrow: Health Benefits + Special Recipe

Bone marrow is a creamy substance that is found in the middle of long bones. It is composed of enormous amounts of micronutrients, amino acids, stem cells, collagen and alkylglycerols (which protect the body from foreign invaders and force cancer cells to kill themselves, wow!). It is the ultimate brain food being fatty, nutrient dense and rich in energy. It is even considered a delicacy in many countries.

What is in bone marrow?

Amino Acids, Collagen + Gelatin

Supports skin, hair and nail growth, can help tighten loose skin and improve digestion.

Vitamins + Minerals

One of the main qualities of bone marrow is that it contains important microelements: calcium, iron, phosphorous, zinc, selenium, magnesium, manganese, and other mineral-Laden chemicals. It also contains Vitamin A in its complete form.
Stem Cells

Lipids

These are the alkylglycerols which are involved in the production of white blood cells in the bone marrow. They protect the body against infections and contribute to health maintenance of cells under serious immune problems such as cancer.

Recipe: Middle Eastern Spice Roasted Bone Marrow

Paleo, Autoimmune-Paleo, Whole30, Gluten Free
Well this was my first time trying bone marrow. I had been reading about it a lot and I passed by it in the grocery store the other day and just said "Hey, why not?" It was pretty interesting... I'm just getting used to this whole idea of fat being good for you so the texture was still a little rough for me to handle, but the flavors were delicious!

Ingredients:

• 8 pieces of beef marrow bones
• 1 tablespoon curry powder
• 1 tablespoon cayenne pepper
• 1 tablespoon corriander
• 1 tablespoon cumin
• 1 tablespoon chili powder
• 1 tablespoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon pepper

Instructions:

Preheat the oven to 400 F. Mix all the spices together in a bowl. Place the marrow pieces in the bowl, toss and coat the spices evenly. Roast in the oven for about 15 minutes. It will start to bubble around the edges. Serve with a small spoon for scooping.

Serves 4
Preparation time: 5min
Total time: 20min

Kiwi Kale Juice

3 Things I Always Have in My Juice

1. Cucumber: Mostly improves skin, nails and hair, giving you youthful glow and complexion. Its source of silicon and high nutrient water content makes it naturally hydrating for the health of your skin. Not the highest vitamin content, but is always a good base for any juice recipe.
2. Apple: Good source of Vitamin C and pectin, a soluble Fiber. They also adds a nice sweetness to your juice, but remember to always buy organic apples. Apples are at the top of the list of produce most contaminated with pesticides.
3. Ginger Root: Improves the absorption and assimilation of essential nutrients in the body, which is great when you are consuming the other vitamins and minerals for other ingredients. Ginger also aids in morning sickness, is an anti-inflammatory and anti-coagulant.

Kiwi Kale Juice

Recipe by Celeste Folsom, The Wholesome Folsom

Clean and refreshing juice recipe with kiwi and kale

Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes

Ingredients

• 2 Kiwis
• 2 or 3 leaves Kale
• 4 Radishes
• 2 slices (quarter size) Ginger Root
• 2 stalks Celery
• 1 cup Broccoli
• 1 Cucumber
• 1 Apple

Preparation

1. Rinse and wash all ingredients
2. Kiwi: Cut hard ends and cut into halves
3. Cucumber & Celery: cut off ends and cut in half
4. Apple: Cut into sixths, take out the core
5. Everything else can be cut to size if it doesn't already fit in your juicer

Work Week Hustle

As a mom working full time, I have little time during the week to actually work out right now. I do however have some time early in the morning and late at night to fit some sort of exercise in... and then since I am sitting down at a computer while I work, I take about 5 different 20 minute breaks to do some walking and stair climbing.

To help remind and manage my work week, I sat down, listed everything I needed to do through out each day and came up with what I call my Work Week Hustle.

The Wholesome Folsom Work Week Hustle

I encourage everyone to do this! I typed this up, printed it out and placed it in areas that I am frequently at (refrigerator door and on my desk at work). It helps remind me to stay on top of my health and fitness goals.

My Three MUST-HAVES Every Morning

• Warm Water with Lemon always ALWAYS when I first get up (learn benefits here). 
• Morning circuit training workout varies every day of the week. View my workouts here
• Morning Juice freshly homemade with mostly vegetables. Makes the sun shine brighter and the flowers smell even better, I swear! View my juice recipes here

My Two MUST-HAVES Every Evening

• PM Workout almost always a 30 minute or 60 minute yoga video to help me wind down
• Detox Drink (stay tuned for more on my Evening Detox Drink)

You will notices other things like pea protein shake, stair climbs and walks, that I promise I will talk about later in upcoming posts, but not this one. This is about scheduling your day so you can stay on track of your goals. Feel free to print mine out and use it, but it's much more effective to make your own.