Halifax: 1535 Dresden Row, Unit 210  
Bedford: 50 Gary Martin Dr. Unit 230
902-405-3661  Email: admin@oneupfitness.ca

Fitness. Down to a Science

Bone Broth – Make it a staple

Bone Broth – Make it a staple

Just like grandma used to make. Chicken soup when you’re sick? There is actually something to it, but you have to do it right, the tetra-pack from the grocery store is NOT what Grandma used to make.

Making bone broth is inexpensive, relatively easy, creates a big yield, promotes ‘nose to tail’ cooking and has multiple uses such as soup stock, cooking stock, post workout drink, recovery from illness and injury, boosting immune system and for general health.

 


Nutrition

Bone broth contains lots of minerals + 17 different amino acids (proteins).

It contains nutrients like: Collagen (building block for all of the connective tissues in our bodies), Gelatin, Glutamine (immune health, amino acid most abundant in our blood), bone marrow (promotes immune system health), and much more.


Health

  • Consuming collagen has been shown to significantly improve skin elasticity and skin moisture continent. It also aids in cell turnover and wound repair.
  • Glycine in bone broth has been shown to improve blood sugar regulation by controlling the production of sugar in the liver. Glycine has also been shown to reduce the size of heart attack’s
  • Muscle performance and health: improves exercise capacity and tissue repair through enhance protein synthesis
  • Bones and joints: bone broth provides the raw materials for building and reparation of lean tissues. There is even some evidence to support regular consumption reducing joint pain.
  • Gut health and digestion
  • Healthy organ function
  • Eye & brain health
  • Mood & sleep

Here’s how you do it:

  1. ~2-3lbs of stock bones from a farm that produces pasture raised animals. These can be beef, pork, chicken or a combination.
  2. Add bones to large stock pot and fill with water.
  3. Add roughly a quarter cup of vinager (this helps to extract the minerals from the bones)
  4. Bring to a rolling boil, decrease temperature to minimum and simmer for 24 hours adding water as it evaporates.
  5. Sift out bones with a colander into  big bowl and spoon out into Mason jars.
  6. ALLOW TO COOL completely before storing in freezer otherwise your jars will crack.
  7. Drink 1-2 cups daily with or without meals.

You can add vegetables, spices and herbs to your broth or you could leave plain to season with specific use.

To learn more about how regular bone broth consumption can improve your health, read Chris Kresser’s detailed article here –> The Bountiful Benefits of Bone Broth

Thank you for reading!

Matt

 

 

Email this to someoneShare on FacebookTweet about this on TwitterPin on PinterestShare on LinkedInShare on Google+