Wednesday, December 4, 2019

Bone Broth: Collagen For Joints, Gut, and Skin


Post by Sharon

As we go through the regular rhythm of changing our diets for the newest trends, some of the most ancient and logical items remain the best. Bone broth is seeing a brand new following and there are many reasons why this should be a part of your diet. 

Bone broth is a simple concept. It is the cooking of bones in water for very long periods of time so as to release the collagen within (the stuff that makes it turn to gel in the fridge). That collagen is one of the healthiest components within. 

Basic recipe: 4 pounds of beef bones (can do chicken, fish, lamb, duck)... Cook bones on a pan in 450 degree oven for 20 minutes, then carefully place in a huge pot and cover with water, adding other things for flavorings like carrots, vinegar, leeks, peppercorns, celery, onion, garlic, or ginger root. Add more water when needed to keep bones covered. This is best done in a crock pot, and if you do it on the stove, put on lowest simmer. you can cook as little time as 90 minutes but some will cook this 24 hours! Drain and refrigerate or freeze.

I do a simpler method because I don't always have bones around to cook and I like to drink two cups a day (ideal lowest amount, but three or four cups has a considerable effect on joints). I consider these 2 cups my snack between meals. They have such satisfaction that you live off that warm, contented feeling with no sense of hunger at all. 

SIMPLER METHOD: My daily is to do this - 3 T.  of Aspen Naturals beef bone broth powder sprinkled on top of about 1 c. water in a bowl. Wait for the powder to be absorbed into water and the white powder disappears. If it doesn't fully disappear, sprinkle a drop or two of water onto it to have it absorbed. In a saucepan I put 1 heaping tsp of Better than Bouillon paste into 1 c. water. I use roasted chicken but they have lots of flavors. This should be in your fridge for all your cooking! At this point, pour in the water/bone broth powder mix which should be rather jelly-like. You can add flavorings if you like. Since I like the health benefits of garlic and ginger, I take some and grate super fine into the broth. It's ready when it all melts and is warm.

A portion is 1 c. size - I use this for two 1-cup servings as snacks between breakfast and lunch and lunch and supper. Two cups is minimum suggested but if you want more benefit for your joints, go to 3 or 4 cups a day. During wintertime when cold and barometer changes can make my joints ache and make me feel ancient, I go to 3-4 cups and then when weather is better, back down to 2 cups a day for maintenance.

You can also buy pre-prepared bone broth in the soup aisle.

Another option if you want to add collagen to other things besides meats, you can get collagen peptides and add the powder to juices and smoothies. 

We've gotten real used to boneless skinless meats in our diet, but we should benefit from all that meat has to offer by buying the much cheaper unprepared meats with skin and bones - like drumsticks, beef short ribs, whole chicken, and cooking to eat the meats, but also using the leftover skin and bones for broth making. I put my broth into the freezer into single serving bags too. I can plop one into a pot and warm it up whenever I want. 

I can't explain what the adding of fat of my diet has done for me personally. My joints feel more fluid and smooth, my skin and hair look better (thank you high levels of collagen), I have no sense of hunger anymore, only a tiny twinge when it's been about 5 hours since the last meal, and my gut is super happy with elimination being very healthy. 

What can collagen from bone broth do for you? 

It is exceptional for joints. Our joints NEED collagen to regrow tissue and heal injuries. It helps with inflammation in the gut. The gut is very important as it has the majority of your immune system in it and the hormones of emotions are also seated here. It can be helpful for sleep.

I have found a HUGE help in weight loss. Yes, fat for weight loss! Healthy fats like coconut oil, fat rendered by meat, olive oil, avocado are all good for your joints, skin and hair, but also for weight loss as ingesting fat keeps you satisfied for very long periods of time! 

I did a vegan diet for six months and I have to admit that I lost a little weight, but mostly my skin was dehydrated, deflated, and my hair was dull. Fat is critical to satisfaction which explains perhaps why our ancestors went to huge lengths to acquire meat. I always have whole milk, whole milk sour cream, whole mile cream cheese. When they take natural fats out of foods, they take out not only health but replace it with water and sugar!

For older dogs and cats with aches and pains, many people give their pets bone broth with added turmeric and ginger for joint inflammation help. 

The interesting thing about bone broth use is the concept of not wasting anything. No more tossing out the turkey carcass at Thanksgiving and Christmastime. Having wings for supper? Well, use those bones in a broth. If you do cook a whole chicken and want to use the skin and bones, but don't have time to make broth? Just toss them in a bag in the freezer until you're ready. If you're cutting up aromatic veggies like garlic, bell pepper, onion, carrot, celery, leeks, etc., keep the discarded carrot tops, the ridges of pepper with seeds, the onion top and botom, etc and put into a baggie in the freezer for use with the next cooking. 

Here are just some of the benefits of bone broth -
immunity boost
alleviates bronchitis
fights inflammation
benefits bones and teeth
promotes weight loss
improves hydration
helps exercise capacity
builds muscle
improves mood

For vegetarians, all is not lost - simply make your broth with a wide variety of veggies and things like turmeric and ginger root. 

If you want to see physically what a higher fat/low carb diet can do, you might enjoy this guy - 




*I am not a health professional, although very well versed. I am a consumer looking for options that make sense for my health and my desired outcomes. Research on bone broth as well as utilizing it in my diet has brought lots of insights to me. The use of bone broth for cooking is highly recommended by this cook, but the use of it for health benefits is best researched by yourself and the aid of your physician if you so choose.*

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