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Backyard Vitality

5 Reasons to Start Your Day with This Warm and Tasty Superfood

2 min read | Author - Backyard Vitality

Drinking bone broth first thing in the morning is more than just a trendy health habit—it’s a powerful way to nourish your body from the inside out. Made by slowly simmering animal bones and connective tissues, bone broth is packed with amino acids, collagen, and trace minerals that offer a range of benefits, especially when consumed early in the day.

1. Gentle Wake-Up for Your Digestive System
Bone broth is warm, soothing, and easy on the stomach, making it a perfect first meal. It contains gelatin and glutamine, which help protect and heal the gut lining, support digestion, and may prevent bloating or discomfort—especially helpful if you’re dealing with leaky gut or other digestive issues.

2. Natural Energy Without the Crash
Unlike coffee, bone broth delivers steady energy thanks to its high-quality protein and amino acids. Glycine supports metabolism and mental clarity, helping you feel alert and focused without the jitters or midday crash that can come with caffeine.

3. Kickstarts Hydration and Nutrient Intake
After hours of sleep, your body wakes up slightly dehydrated. Bone broth helps rehydrate you while supplying essential nutrients like sodium, potassium, and magnesium—important for muscle function, nerve signaling, and fluid balance.

4. Supports Joint and Skin Health
Bone broth is a natural source of collagen, which helps support joints, tendons, and skin elasticity. Starting your day with it provides a steady stream of these compounds, which may ease stiffness and promote smoother skin.

5. Sets a Healthy Tone for the Day
Drinking bone broth in the morning can encourage more mindful eating choices. It’s comforting, grounding, and signals to your body that you prioritize nourishment and wellness from the beginning of the day.

How to Enjoy It
Sip a warm mug or use it as a base for a light morning soup. Homemade or high-quality store-bought options both work. Aim for one cup to start your day right.

Feeling Stressed? This Sweet Fruit May Help You Relax, Say Experts

1 min read | Author - Backyard Vitality

When it comes to easing stress through food, oranges may not be the first thing that comes to mind—but they should be. According to registered dietitian Kristen Lorenz, oranges are packed with key nutrients that support both the immune system and the body’s stress response.

Oranges are rich in vitamin C, which boosts immune function by supporting white blood cells and protecting them from damage. This matters because stress and immunity are closely connected: a strong immune system can better manage inflammation caused by stress, while chronic stress and elevated cortisol can weaken immune defenses.

Beyond vitamin C, oranges also contain flavonoids—antioxidants with anti-inflammatory benefits—and B vitamins like folate, which help regulate mood by aiding neurotransmitter production. Even magnesium, found in small amounts in oranges, plays a role in calming the nervous system.

Oranges offer other perks, too. Their fiber supports gut health, while potassium helps regulate blood pressure. Plus, with 86% water content, oranges help keep you hydrated—another important factor in managing stress.

While other citrus fruits like grapefruit, lemons, and limes may contain more vitamin C by weight, oranges stand out for their taste and versatility. They’re easy to eat and enjoyable, making them a practical choice for everyday stress relief.

Want to eat more oranges? Try adding them to smoothies with banana and vanilla, layering them in a yogurt parfait, tossing them into a fresh salad with avocado and greens, or roasting slices with honey for a caramelized treat. For a savory twist, use them in salsas or pair with grilled meats.

Grow Your Own Apothecary: Medicinal Plants That Thrive Indoors 

4 min read | Author - Backyard Vitality

Imagine feeling under the weather, perhaps with a scratchy throat or a tension headache. Instead of rummaging through a medicine cabinet stocked with store-bought remedies, you simply reach over to your windowsill, pluck a few leaves, and brew yourself a natural, healing tea. Sounds like a dream, right? Well, it’s possible with a homegrown indoor apothecary!

Read more

When Washing Your Greens Causes More Harm Than Good

1 min read | Author - Backyard Vitality

When it comes to washing produce, it’s second nature to rinse fruits and vegetables to remove dirt, bacteria, and other unwanted residues. But what about lettuce or leafy greens labeled “pre-washed” or “ready-to-eat”? Do you still need to rinse them?

According to registered dietitian Bridget Wood, the answer depends on what the packaging says. If the label doesn’t specifically say the greens are “pre-washed,” then it’s a good idea to give them a rinse before serving. This helps remove any lingering dirt or potential pathogens.

However, if the packaging clearly states that the greens have been pre-washed or triple-washed, rinsing again isn’t necessary—and could introduce more risk than it removes. Pre-washed greens are cleaned in controlled environments that limit cross-contamination. Once you open the package and bring them into your home kitchen, you expose them to surfaces, sinks, and tools that might not be as sterile. The USDA agrees that pre-washed greens are safe to eat straight from the package without additional washing.

The key is to read the label carefully. If it says “pre-washed” or “ready-to-eat,” you’re good to go. But if it says “wash before use,” or there’s no indication either way—especially if it’s from a farmer’s market—it’s best to rinse thoroughly.

If you do rinse, clean your hands, sink, surfaces, and any tools (like salad spinners) beforehand to avoid contamination. Separate the leaves, rinse under cold water, and pat dry or spin to remove excess moisture.

Bottom line: trust the packaging. When in doubt, wash—but when it says “pre-washed,” skip the sink and enjoy your salad safely.

The Best Way to Eat Cabbage to Avoid Farting (and Why You Should Eat More)

2 min read | Author - Backyard Vitality

Cabbage has long been labeled “fart food,” but that reputation doesn’t tell the full story. If gas is your concern, the best way to enjoy cabbage is cooked. Cooking breaks down tough fibers and sulfur-containing compounds that can otherwise cause bloating and discomfort when eaten raw. Long, slow cooking methods—like braising or simmering in broth—make cabbage gentler on your digestive system. A simple sauté with garlic and a splash of broth, or a slow cook with kielbasa and caraway, is both satisfying and gut-friendly.

But don’t let the gas factor scare you off—cabbage is a low-calorie, high-reward vegetable that brings a ton of health benefits. It’s rich in vitamin C (great for your immune system and skin health), vitamin K (essential for bone health and blood clotting), and folate (crucial for brain function and fetal development during pregnancy). Red cabbage in particular is packed with anthocyanins—antioxidants that help fight inflammation and may lower the risk of heart disease.

Cabbage also supports digestion with its high fiber content, which helps regulate your gut and promote a healthy microbiome. It’s considered a prebiotic food, meaning it feeds the good bacteria in your gut. Plus, it contains glucosinolates—natural compounds being studied for their potential cancer-fighting properties.

And here’s the bonus: cabbage is one of the most affordable, long-lasting veggies out there. A single head costs just a few bucks, lasts weeks in the fridge, and stretches across multiple meals. 

It’s incredibly easy to grow in a home garden. Whether you’ve got raised beds, containers, or a small backyard plot, cabbage thrives in cooler weather, doesn’t require much space, and can yield a generous harvest.

Cabbage might have a reputation—but when prepared thoughtfully, it’s a nutrient-dense, budget-friendly, home-growable superstar that deserves a spot on your plate.

3 Healthy Reasons to Love Red Wine Vinegar (And How to Use It Right)

1 min read | Author - Backyard Vitality

Red wine vinegar isn’t just a flavor booster—it’s a health hero hiding in your pantry. Made from fermented red wine, this tangy staple packs real, research-backed benefits, especially when used the right way and with the right product.

1. Supports Blood Sugar Balance
Red wine vinegar can help regulate blood sugar, especially when consumed before carb-heavy meals. The acetic acid it contains slows the digestion of carbohydrates, preventing dramatic glucose spikes. That means fewer energy crashes and cravings—great news for those managing Type 2 diabetes or insulin resistance.

2. Boosts Heart Health
Rich in antioxidants like resveratrol and polyphenols, red wine vinegar may help lower blood pressure and bad cholesterol. These compounds support healthy circulation and reduce inflammation, all of which contribute to a stronger heart.

3. May Lower Blood Clot Risk
Polyphenols in red wine vinegar also show promise in reducing the risk of blood clots. While more studies are needed, it’s a tasty, natural way to support better vascular health.

Best Vinegar to Buy
Go for unfiltered, organic red wine vinegar with “the mother”—a mix of beneficial bacteria and enzymes. Look for brands like Bragg or Pompeian Organic Red Wine Vinegar, which keep the good stuff intact.

Easy Ways to Add It to Your Diet

  • Splash it into salad dressings or vinaigrettes
  • Use it to marinate meats and roasted veggies
  • Stir it into soups or stews for a flavor kick
  • Add 1 tablespoon to a glass of water before meals (if tolerated)

While it’s not a miracle cure, red wine vinegar is a simple, delicious way to boost wellness. Make it part of your daily routine—and your heart, blood sugar, and taste buds will thank you.

9 Foods That Naturally Lower Blood Sugar (And Taste Great Too!)

1 min read | Author - Backyard Vitality

If you’re looking for natural ways to manage your blood sugar, good news—some of the most effective solutions are sitting right on your plate. From sweet mangoes to fiber-rich beans, certain foods can help balance your blood sugar levels without feeling like a sacrifice. 

Here’s a roundup of research-backed, delicious options to keep your glucose in check and your taste buds happy.

Let’s start with the surprising star: mangoes. Yep, the tropical fruit you thought was too sugary to be healthy may actually help lower insulin resistance. A recent study from the Illinois Institute of Technology found that people who consumed about 100 calories of mango daily showed improved insulin sensitivity and maintained stable weight—unlike the control group, who gained weight. Mangoes are also packed with fiber, antioxidants, and vitamins.

Next up: berries—like blueberries, strawberries, and raspberries. These little powerhouses are rich in antioxidants and fiber that slow sugar absorption and reduce inflammation. One study published in Obesity showed that eating more raspberries was linked to reduced insulin resistance. 

Bonus: pairing berries with starchy meals can actually help lower your post-meal blood sugar spikes.

Don’t forget high-fiber foods like oats, beans, lentils, and nuts. They digest slowly, helping prevent those sugar crashes and spikes. Experts recommend aiming for 25–30 grams of fiber per day.

And finally, focus on low-glycemic foods like legumes, leafy greens, and non-starchy veggies. These help keep blood sugar stable and energy steady.

Managing blood sugar doesn’t mean giving up great, naturally sweet food. Enjoy, and let your body do what it does best – balance!

Should You Be Drinking Chlorophyll? The Pros, Cons, and Science Behind the Trend

1 min read | Author - Backyard Vitality

Drinking chlorophyll water has become a viral health trend, promising clearer skin, better digestion, and more energy. But is this green elixir truly a miracle drink, or just another wellness fad?

What is Chlorophyll?

Chlorophyll is the green pigment found in plants that helps them convert sunlight into energy. Naturally present in foods like spinach, broccoli, and parsley, it’s also available as a supplement in liquid or pill form, often as chlorophyllin, a more stable, water-soluble version of chlorophyll.

Potential Benefits of Chlorophyll

Some studies suggest chlorophyll may:

  • Support detoxification by blocking harmful compounds like nitrosamines from processed foods.
  • Act as an antioxidant, reducing oxidative stress and protecting cells.
  • Improve acne—a 2014 study found topical chlorophyllin reduced acne and oil production.
  • Aid digestion by promoting gut health and potentially relieving constipation.

However, many claims—such as weight loss, body detoxification, and anti-cancer effects—lack strong scientific backing, especially in human studies. Much of the buzz is anecdotal.

The Downsides and Risks

While generally safe, chlorophyll supplements can cause side effects, including:

  • Digestive issues (nausea, diarrhea).
  • Increased light sensitivity.
  • Copper toxicity in high doses.

The Best Way to Get Chlorophyll

For a safer, natural approach, eat dark leafy greens, algae like spirulina, and other chlorophyll-rich foods. Whole foods provide additional nutrients, fiber, and antioxidants—without the risks of synthetic supplements.

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