Yesterday, I wrote about the supplements I’m taking and my goal to Synergistically combine a clean, healthy diet with carefully selected supplements to maximize my health. If you missed it, you can read about it here

Two additional supplements that I try to include daily are Collagen and Creatine. I typically add Collagen and Creatine (along with some other goodies) to my morning smoothies.  But when I wake up on a day that looks like this . . .

. . . it’s hard to get excited to drink an icy cold smoothie. So, some days I mix Collagen and Creatine into my coffee, other days I mix it into oatmeal.  Today, I added them to yogurt to create Treat #1:

• I started with my favorite yogurt (more on this in a moment), and added a scoop of Collagen, a scoop of Creatine, and about a tablespoon of almond milk just to thin everything out a bit. 
• I added some fresh berries and topped with some of my homemade granola (recipe below) and a few cashews for added protein.

Here is a link to the Collagen I use:

Click here

Here is a link to the Creatine I use:

Click here

Collagen ~

Collagen – is the building block for our connective tissues (skin, muscles, cartilage, and tendons), and as such it is the most plentiful protein in our body. As we age, our bodies’ natural production of collagen declines. In fact, in the first five years after menopause begins, our collagen production drops by 30%. So . . hello, joint pain, muscle loss, and skin changes (grrrr – loss of elasticity = sagging, wrinkles).

Supplementing with collagen has been shown to increase bone density, as found in this UCLA Medical study. (link) There is also compelling evidence to show that supplementing with collagen can improve our skin’s tautness, elasticity, hydration, and reduce wrinkles. (link) While there is no clear evidence about whether supplementing with collagen can help with joint pain, I’m taking it for bone density and skin support.

When shopping for a collagen supplement, you’ll want to look specifically for Hydrolyzed collagen.  This means that the naturally large collagen proteins have been broken down into smaller peptides which increases their bio-availability (or ease of absorption). 

From a dietary perspective we can support our own natural collagen production by eating foods rich in Vit C (fruits & vegetables) and Zinc (shellfish, nuts, seeds, meats, and whole grains).

Collagen Safety – please consult your healthcare provider before starting any supplement to ensure that it will not interfere with any medications you are taking or be hazardous with a medical condition.  Allergen Alert: please note that collagen supplements are often derived from seafood, shellfish, and or eggs. It is possible to get too much of a good thing, including Collagen. Never exceed the recommended dose of 2.5 – 15 grams per day. (The Collagen supplement I use has 11 grams per scoop).  Supplementing with too much collagen can result in thickening of tissues and even organ damage.

Creatine ~

Creatine is a naturally occurring amino acid that is produced in the body to support ATP (energy!) production in muscle cells.  It is also present in high protein foods (red meat, poultry, fish).

Most of us think of creatine for increasing muscle mass, but it has also been linked with improved cognitive function. This study on creatine, (link) found that supplementation with 5 grams of creatine per day for 6 weeks resulted in increased working memory and cognitive processing speed.

More recently, creatine is being recommended for aging women to counteract the loss in bone density and sarcopenia (muscle loss) that occurs with perimenopause and menopause.  Consuming 3 to 5 grams of clean, high-quality creatine daily combined with regular strength training has been shown to increase our lean muscle mass.  Increasing our muscle mass is not only important for maintaining our overall functional health, it also increases bone density.  Added bonus:  because muscle cells are more metabolically active, increasing muscle mass improves our overall metabolism.

When shopping for creatine, you’ll want to look for Monohydrate creatine.  This means that in each creatine molecule, there is a single water molecule (get it? Mono = one; hydrate = water).  What this does is increase the water content of our muscles, which aids in developing new cellular pathways, resulting in faster muscle growth. (Dr. Sruthi M., 2022)

Creatine Safety: With all supplements, check with your healthcare provider before starting creatine, and be sure to include it on your list of medications. There are several safety constraints when supplementing with creatine.  Too much creatine can be damaging to the liver and kidneys. Never exceed the recommended dose of 3-5 grams per day. (The Creatine supplement I use has 5 grams per scoop). Certain medical conditions do not mix well with creatine (specifically kidney or liver disease)

Now let’s move on from supplements and get back to the treats!

Treat #2:  My recipe for Homemade Granola

This granola is super-simple and lightly sweetened with maple syrup. I love that it is a mild, “neutral” granola. I always keep it on hand, especially when we have houseguests.  I like to put out a little yogurt parfait set-up with the granola, nuts (like cashews or pecans), chia seeds, dried fruit, and fresh berries.

Homemade Granola

Print Recipe

Prep Time 5 minutes mins

Cook Time 22 minutes mins

Ingredients Method

Ingredients

  

• 4 cups rolled oats
• 1 teaspoon of fine sea salt
• ½ teaspoon of ground cinnamon
• ¼ cup of melted coconut oil
• ¼ cup of EVOO extra virgin olive oil
• ½ cup of pure maple syrup
• 1 teaspoon of vanilla ext

Method

 

1. Preheat oven to 350 degrees
2. In a mixing bowl, whisk together oats, salt, and cinnamon.
3. Add melted coconut oil, EVOO, maple syrup, and vanilla and whisk everything together so that all of the oats are coated.
4. Evenly spread the oats onto a large baking sheet, creating an even layer.
5. Bake for a total of 20-22 minutes; remove the pan after 10 minutes, stir the granola, and return to oven. Remove when it is a light golden brown. It will continue to crisp as you allow it to cool.
6. Cool granola completely, 30-45 minutes. Stir it to break it up and store in an air-tight container for 2-3 weeks

Treat #3:  I’m having a phase with Oui French Style Yogurt. It’s full fat, super creamy, and they have a big variety of delicious flavors. The vanilla is awesome and tastes like dessert! But the added bonus about this yogurt is that it comes in these cute little glass jars!  The Oui people were smart and made the labels easy to peel off.  You can pop the jar into the dishwasher and they make these sweet little vessels. 

AND . . . I found these little bamboo lids with a good rubber seal that fit the top of the jars.  Here’s a link:

Click Here

I have used the lidded glass jars for everything from chia pudding, avocado chocolate mousse, to birthday cake parfaits. They would also be great for spices!!

I also have to give a quick shoutout to my sweet little pink snapdragons that were growing in many of my outdoor pots all summer. A few weeks ago, I had the sad job of cleaning out those pots for the winter. The snapdragons were still so pretty, and I couldn’t bear the idea of trashing them, so I cut them all and made a huge vase of pretty pink snaps!  It’s been a few weeks, and I keep thinning out the spent blooms and putting them into smaller vases. Now I’m down to the last few in this little yogurt glass vase. (I guess that’s a Fourth Treat – just for me!) 

So on my day that looks like this . . .

That happy little vase of snapdragons reminds me of this . . .

So there you go, friends! Collagen, Creatine, and a few fun Bonus Treats! Have a wonderful day!!

Dr. Sruthi M., M. (2022, September 9). 5 reasons why creatine monohydrate is the best: Pros & cons. MedicineNet. https://www.medicinenet.com/5_reasons_why_creatine_monohydrate_is_the_best/article.htm

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