Good Ol’ Fashioned Healing Bone Broth
Remember Grandma’s chicken soup? It was said to heal you from colds and whatever ailed you. It was made by following the recipe below which produces a gelatin rich bone broth. We also used to eat every part of the animal which created an amino acid (the building blocks of protein) balance in our bodies. However, today we typically turn our noses up at eating organs and other tissues. My mummy served us liver once a month (at least that’s what it felt like, but I can say that I have not carried on this habit after leaving home).
I have however, carried on the tradition of making my own broth – it’s just a habit you add to the end of your feast.
Save your carcasses for nourishing bone broth that is so super simple to make. If you don’t have time to make it in the moment- then freeze all the bones for later.
Use your crock pot or a pot on the stove. Place the bones (preferably from a grass fed organic creature) in a pot and cover with water. Add 2-4 tablespoons of apple cider vinegar (which helps to draw the nutrient rich gelatin out of the tissues (along with calcium, phosphorus, magnesium, potassium, sodium, & sulfur) and simmer for the next 15-30 hours. I also throw in garlic, onions, veggie scraps, herbs, etc.
Why simmer for so long….this allows time for all the minerals to be drawn out of the bones. When complete the bones should break in half easily.
Strain the liquid and toss the bones in the garbage. Cool the liquid in a large container and put in the fridge. Scrap off the fat when it has chilled. The mixture should be gelatinous.
You can freeze the liquid in ice cube trays, mini muffin tins or portion the cooled stock into baggies. Now are you all ready to make:
- chicken noodle soup
- any soup that calls for broth
- add a cube to your smoothies
- add a cube or more to make rice dishes or stir-frys
- enjoy a cup of broth on a chilly day or before bed (helps to down regulate stress hormones and helps you sleep)
Don’t have time to make broth (really it doesn’t take much time), then order some hydrolyzed collagen to use as a protein powder. This is a form of gelatin that does not “gel” and is great for use in shakes, added to any beverage, yogurt, soup, or other liquids for an easy non-inflammatory protein boost. Check out my French Goodness Toast coming up Feb 22/15.
According to Catherine from www.butternutrition.com, gelatin is the protein extracted from connective tissue of an animal’s bones, skin & cartilage. It has a unique and very non-inflammatory amino acid profile, primarily consisting of glycine, glutamic acid, proline & alanine. These particular amino acids are lacking in our diets due to our heavy consumption of muscle meats and exclusion of the other 50% of the animal. Over time, this greater consumption can produce more inflammation when not balanced by non-inflammatory proteins like gelatin. Although gelatin is primarily made up of non-essential amino acids (meaning your body CAN make them), many over-stressed livers are not able to manufacture all the non-essential amino acids in the amounts demanded by the body. The liver needs an abundance of these proteins to keep the liver functioning optimally. Gelatin helps fuel the liver to help your body “take out the trash” in our toxic world!
- Gelatin is rich in glycine, an amino acid needed to support neutralization of toxins in the liver. In today’s über toxic world, often the body cannot make enough glycine to keep up with our detoxificationneeds (a toxin is anything from chemicals, food additives, alcohol, recreational drugs, RX drugs, BC pill, etc. You name it, the liver needs nutrients to deal with it, and find a way to get it out of the body).
- “It happens that gelatin is a protein which contains no tryptophan, and only small amounts of cysteine, methionine, and histidine. Using gelatin as a major dietary protein is an easy way to restrict the amino acids that are associated with many of the problems of aging.” (PhD Ray Peat, Gelatin, Stress & Longevity).
- Regular consumption of gelatin is very therapeutic for digestive disordersincluding food allergies, celiac disease, crohns, colitis, IBS, and lack of stomach acid.
- “Connective tissue is regenerated very slowly, so this is a remedy that requires some patience. However amazing results have been reported–healing of joints that had been completely stiff and frozen and the gradual disappearance of arthritis. Best of all is the improvement in skin quality, with wrinkles smoothing out and even disappearing completely” (WAPF, Why Broth is Beautiful, 2003).
- When consumed with dairy, gelatin can improve dairy digestionfor those lactose intolerant individuals.
How much do you need?
Individual needs will largely vary, but most people can start off with about ½ -1 tablespoon per day of collagen hydrolysate (or 1 cup of bone broth), and increase every two weeks or so as tolerated. According to Ray Peat PhD, gelatin can make up about 30% of total protein intake, which for the typical person is about 3-6 tablespoons of powdered gelatin per day (1 tablespoon of gelatin is 6 grams of protein). Moderation is key!!!
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Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and has coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca
Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.
Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!
Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.
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