Bone Broth - A Super Food

Bone Broth

Bone broths have been used by many cultures for hundreds of years and are given special emphasis among traditional food circles.

• Africans placed emphasis on bone broths for babies and small children
• Traditional societies favored bone broths for pregnant women due to the high nutrient content
• Europeans used stocks and broths for making soups and stews but also for preparing reductions, sauces and for braising meats and vegetables.

Broth vs. stock vs. bone broth?

Bone broth, broth and stock are built on the same basic foundation: water, meat, bones (or both), vegetables and seasonings.  As it cooks, the liquid is typically skimmed and eventually the solids are removed by straining the stock with a fine mesh sieve or cheese cloth.

Broth:

Contains meat and a small amount of fresh bones

Is simmered for about 45 minutes to 2 hours

It is very light in flavor, thin in texture and rich in protein

Stock:

Contains roasted bones and a small amount of meat

Is simmered for 3 to 4 hours

Stock is rich in minerals and gelatin

Bone broth:

Made with primarily bones and may contain meat

Is simmered for long periods of time – typically up to 24 hours

Bone broth is rich is minerals and amino acids

Best used in soups and stews

Bone broths are an excellent source of amino acids; primarily arginine, glycine and proline.  Glycine plays a role in detoxification,  it supports the nervous system  and is used in the synthesis of hemoglobin and bile.  Glycine also enhances digestion and helps regulate blood sugar.   Proline, especially when paired with vitamin C, supports good skin health.  Arginine is known to improve circulation and is beneficial for the health of our blood vessels.  Bone broths are also rich in gelatin which improves collagen production, another boost for skin health.  Gelatin is also a critical nutrient for good digestive health.

Preparation of Bone Broth:

It is best to use farm raised, pastured birds.  This means not just “cage free” but birds that have the freedom to roam OUTDOORS allowing them adequate levels of vitamin D from sunlight and protein from the bugs they eat.   It’s also helpful to use the bones of animals that have NOT been fed soy.

Ingredients:

Chicken, turkey or beef parts/bones (2-3 lbs.)

4 L filtered water (do not use chlorinated tap water)

2 TBS apple cider vinegar

Vegetables -1 large peeled onion, 2 carrots, 3 stalks celery (and any other vegetables you have on hand – broccoli stalks, cabbage, etc.)

Sea salt to taste

Parsley – optional

• Place bones into a large stock pot (or slow cooker) with the water and vinegar.
• Add all vegetables except parsley to the pot.
• Let stand 30 minutes – 1 hour.
• Bring to a boil – remove the scum as it rises to the top (there is essentially no scum when using pastured birds).
• Reduce heat and simmer, covered, for 6-8 hours minimum and up to 24 hours.  The longer you cook it the more flavor and nutrition it will have.
• Beef broth can go 36-48 hours; fish can only go 4-12.
• About 10 minutes before finishing the broth chop the parsley and add it to the stock for extra minerals.
• Add salt to taste.
• Removed the bones and vegetables with a slotted spoon.  If you want a clear broth you can strain it through cheesecloth.
• Pour the broth in to glass containers and let cool to touch on the counter.

Store in the fridge for a few hours, or overnight, until the fat rises to the top and congeals.  You can remove the fat and use it for cooking (because it’s saturated it will be stable at higher heats).   

Chewing 101

Many of us have made a conscious decision to eat the healthiest, most nutritious, freshest foods.  Why then, do we still continue to experience gastro-intestinal distress such as, burping, bloating, gas and even things like excess mucous, runny nose, weakened immune function, yeast overgrowth, low energy, cold sores, headaches, etc.??

In order for us to get the most benefit from our food we must first ingest it, digest it and then assimilate and absorb the nutrients.  The very first step in this critical process is CHEWING.  Digestion starts in the mouth.  Chewing stimulates a cascade of events that are critical to proper digestion, absorption and elimination.   The action of chewing triggers our body to start releasing important gastric secretions (HCL, pepsin, bile) that are going to help break down our food into molecules that can be easily assimilated and utilized by the body.  It also triggers peristalsis which will help the body move the food through our digestive tract. 

If we do not chew our food thoroughly we are setting the stage for a myriad of potential problems.  For example, the stomach produces enough hydrochloric acid (HCL) to neutralize pretty much any food borne pathogen/bacteria that may be present.  However, if you have NOT chewed your food properly the stomach will under produce HCL leaving you vulnerable to food poisoning and other food borne illnesses.  In addition, the enzyme needed to digest protein, pepsin, is only activated in the presence of HCL.  So, if your stomach is not producing sufficient HCL you cannot digest protein…..and this leads to microbial overgrowth and nutritional deficiencies.

The other problem if you don’t chew your food properly is that the digestive organs (pancreas, gall bladder, intestines) have to work EXTRA hard to break down big chunks of food that were swallowed prior to being masticated/chewed into smaller, more manageable sizes.  When your body is spending all its time and resources on digestion it has to forgo other important functions   such as immune response, hormone production, purification of the blood, regulation of blood glucose levels, bile production, etc.  This can lead to a myriad of health problems.  Additionally, large particles of undigested food that the body doesn’t recognize as a useable building block (ie: starch, amino acid, fatty acid)  will be identified as an invader and the body will mount an immune response against that food particle which can lead to allergies, inflammation, leaky gut syndrome, food sensitivities, etc.  

The other important piece of chewing is to support elimination.  Transit time (from mouth to rectum) should be 18-24 hours.  Proper chewing stimulates peristalsis of the digestive tract.  Peristalsis is the pumping action that helps food move through the body.  If food is left sitting in the body too long (ie: constipation) it leads to putrefaction and the production of toxins which stresses all body systems.  Remember 80% of your immune function lives in your gut so, if it’s overrun with toxins it can not defend you and you may be plagued with a plethora of conditions/illnesses. 

Chewing sounds so simple.  But, unfortunately, in today’s world we often eat in a rush, standing up, at our desk, in our car or when we are stressed and distracted and this does not support good digestion. 

What can you do?  A few simple strategies can help your body digest, absorb, assimilate and eliminate the food you eat which, in turn, will support your overall health:

·       Chew your food!  A minimum of 25 chews/mouthful.

·       Don’t talk while you are eating – focus on chewing.

·       Eat mindfully – sit down, breath, eliminate distractions, don’t eat when you are stressed and/or in a hurry.

·       Do not drink large amounts of fluid with your meals – this will dilute the digestive juices and inhibit good digestion.  Small sips of room temperature water are acceptable.

·       Consider taking a digestive enzyme with meals to help support good digestion.

·       Chew your pureed soups, smoothies and any other food that does not require chewing before swallowing.  Remember the action of chewing triggers digestion.

·       Avoid processed food – even if it you chew it well, your body does not benefit from processed, ready made, boxed, packaged, refined, sugar laden nutrient devoid food.  In fact, these foods can lead to an HCL deficiency.  Stick to natural whole foods.

By following the above guidelines you may notice a change in your gastrointestinal state.  You may notice less gas, less bloating, less belching, less constipation.  But, you may also notice a change in other areas as well such as, your energy levels, your immune function, your hair and nails, your skin, etc., - this is because your body has more energy to devote to immune response and the assimilation of nutrients.  It does a body good. 

Thyroid Health

• When there is thyroid dysfunction, you must support the liver. The liver is responsible for conjugating thyroid hormones. The liver MUST be functioning optimally if your thyroid is underfunctioning.  Supplements to support the liver include probiotics, digestive enzymes and dandelion tea. 
• IMPORTANT to LIMIT goitrogenic foods (diminish thyroid function) such as:  broccoli, brussel sprouts, cabbage, cauliflower, kale, mustard greens, peaches, flax, strawberries, pears, radishes, spinach, rutabaga, kohlrabi, turnips, peanuts, soy and millet.
  • NEVER eat the above foods raw.  Cooking them lightly will decrease the goitrogenic properties.
  • Limit to 2 cups of cooked goitrogenic foods per week.
• Other goitrogens include: chlorine, fluoride, chemicals and some pesticides.
  • Chlorine, fluoride and iodine are chemically related.  Chlorine and fluoride block iodine receptors in the thyroid gland.
  • Avoid fluoride in your toothpaste and mouthwash. 
  • Drink filtered water to avoid chlorine.
  • Avoid swimming in chlorine; opt for salt water pools.
  • Buy a filter for your shower to prevent over exposure to chlorine while bathing/showering.
  • Eat organic whenever possible to avoid possible goitrogenic pesticides.
  • Avoid ALL processed and refined foods as they contain pesticides and chemicals that may be goitrogenic.
  • Reduce exposure to chemicals in household cleaners, commercial body products, aluminum and plastics.
• Avoid soy products as this can also block the uptake of thyroid hormones.
• Sulfa drugs and anti-histamines decrease thyroid function.
• Vitamin D and calcium should NOT be taken within 4 hours of a synthetic thyroid hormone as they interfere with absorption of each other.   Synthetic thyroid hormones deplete calcium in the body so it is important to supplement calcium if you are taking a thyroid medication (Synthroid, Levothroid, Levoxyl, Unithroid, Armour Thyroid (dessicated), Cytomel).
• Eliminate stimulants as these stress the entire endocrine system (ie: caffeine, sugar, nicotine, chemicals, additives, food dyes, etc.)
• Increase consumption of iodine rich foods such as, sea salt, kelp, seaweed and seafood.
• Eat selenium rich foods to help the conversion of T4 to T3; brazil nuts, garlic, fish, whole grains.
• Supplement with fish oils (EPA & DHA), zinc, vitamin D, vitamins A, B, C & E.   All of these nutrients play a role in the synthesis of thyroid hormones.
• Tyrosine is an amino acid which is a precursor to T4; eat foods rich in tyrosine such as, chicken, turkey, fish, eggs, seaweed and kidney beans  (iodine and tyrosine combine to make T4).
• In psycho-spiritual terms, the health of the thyroid is linked to an “inability to speak up for oneself”.   Underactive thyroid is linked to suppression of feelings, giving up and feeling unheard so it's important to find ways to express yourself!