Amazing Benefits of Bone Broth & How to Make Your Own

Bone broth is liquid gold!  It's an excellent source of collagen which helps skin, hair and nail formation.  It also and helps support digestion,  helps build a healthy immune system, improves bone health and supports the health of our hormones.  This stuff is nothing short of amazing.  We'll walk you through these many benefits and also share our tips on how to make your own bone broth so you can enjoy incorporate it into your daily diet.  

Stop Chasing Wellness is an online wellness coaching company founded by two Holistic Health Coaches, Gina and Kristin. Be sure to check out all of our offerings including our book, Stop Chasing Wellness; Create It, and our growing catalog of Hormone Specific coaching courses. All of our courses and offerings are designed to help you feel and live your best life in a simplified way that works for you. You can find Stop Chasing Wellness on Facebook and Instagram

Transcript

Hello friends, and welcome to the Stop Chasing Wellness podcast.
If you're here listening to this podcast, we believe it's because you value your health
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All right, here we go.
Hello, everybody.
Health Coach Kristin here with myself, Health Coach Jima.
And as we are winding down the year, we're getting into these colder months on the East
Coast.
I don't know if this feels colder for you that you're able to be outside this time of
year.
It definitely doesn't feel as cold as where we are, but we wanted to talk today about
bone broth, things to add in in the cooler months.
It's good.
I tend to drink it all year long, but it's definitely nice for people this time of year
to bring in and not just because it's cold out, but all the benefits that come along
with having the bone broth.
Yes.
And I think this is something Gina and I definitely go hand in hand on.
We overlap big time in this topic because we both also make our own bone broth, which
is so easy.
We're going to walk you through how to do that.
But yeah, first, let's just talk about some of the benefits.
I think this is so amazing.
And then let's talk about some ways that people can use it because aside from just drinking
it, because I just think it's tasty.
I don't mind having a little cup of that once in a while, but you can use it to cook
with.
Use it in your regular day to day.
So let's talk a little bit about that.
So there's some really great benefits to bone broth that can't be overlooked.
I think this is like it's delicious and nutritious, but it's medicinal.
This is medicinal food.
Yeah.
So it's super beneficial to the health of our gut and we have, we preach all the time.
All disease starts in the gut.
Everything starts here and nurturing the health of your gut is going to help nurture everything.
It's going to support your digestion.
It's going to support the health of your immune system, leaky gut and heal the leaky gut.
Yes.
Which is probably more common than people realize, right?
I think in today's world, it's more common than people realize.
Yeah.
Yeah.
Because we're just not eating, I mean, we're eating things that are causing gut permeability
and that just kind of affects the whole system, affects your hormones.
But bone broth is really great for our own bone health, basically just the health of
our hormones overall.
It supports all of these other things and supporting all of those other things supports
the health of our hormones.
Right.
And it always start with the gut healing, right?
But now it's the hormone balancing and how does all this work, that gut permeability,
how does all this work?
And it's basically because bone broth is loaded with vitamins, minerals, trace elements, all
the things that we need, all the things that we talk about all the time that normally when
we think about that stuff, we think about the rainbow, right?
We eat our rainbow with our red foods, the red peppers and green, whatever.
And when we just go through that rainbow and eat all our healthy food, we also get so much
of this benefit from having bone broth.
Yeah.
And when we go back to the gut, it basically acts as a digestive aid because it can support
and build, like you were talking about gut permeability, it just kind of helps heal the
gut lining.
So it can help support your digestion.
So if you know something's not right with digestion, you're just feeling something's
off, you're feeling gassy or upset stomach, often bone broth is really healing for that.
It can also support the health of your skin.
It can help with dry skin.
So especially like women who are approaching perimenopause, menopause have that one of
the common symptoms and the common complaints of women in menopause is the changes that
they notice in their skin.
So just consuming regular bone broth can really help with that hydration factor.
So once we start getting into our 30s and 40s, as we're aging, we tend to produce less
and less collagen, it starts working less and less for us.
It's still in there, it's just not as elastic as it once was.
So bringing in this bone broth is definitely a way to help with that, bringing that elastin
and collagen working for us again.
Yeah, because we probably should back up and say that like your body produces collagen,
but as you get older, it's just harder to retain, harder to produce.
Yeah, and that's like, that's ways where we can, when we talk about the vitamins, minerals,
and trace elements, we can also talk about vegans, right?
Because we might have some people that are turned off by this because we're talking about
bone broth.
How does a vegan get their collagen?
And that's simple ways of knowing that we already produce this in our bodies, right?
We already produce collagen, so how do we support our body in the best way possible
so that collagen keeps work, continues to work for us?
Collagen is, what do we think about, right?
Wrinkles.
We think about wrinkles with collagen.
Collagen is responsible for a part of not just our hair, skin, and our nails, but any
of our connective tissues like our bones, our ligaments, and tendons.
It's a part of all of that.
Restorative, yeah.
So it helps support healthy skin formation, right?
And so like you're saying, if you're not getting it from bones, you can still, basically vitamin
C helps support the production of collagen.
So you can make a bone broth or boneless broth with, you know, you can buy vegetable broth
in the stores, but basically it's the same concept.
You're just not putting animal bones in there.
So if you did use, make a broth of, you know, and put things that are rich in vitamin C
and some of the, some examples of that that would actually taste good in a bone broth
would be things like tomatoes, bell peppers, citrus fruits, like, you know, put a lemon
in there.
It'll be a more lemon flavored bone broth, but getting foods in your broth that are higher
in vitamin, good sources of vitamin C are a good way to produce that if you're avoiding
the bones, but, um, yeah, so it's just, at the end of the summer, someone was cleaning
out the rest of their garden with the last harvest and, and brought me a bunch of jalapeno
peppers and some eggplant and tomatoes and stuff from the garden.
And I, I don't really know what I would do with all those jalapenos.
So the next Sunday morning when I was making my broth, I'm like, you know, I'm going to
throw some of these peppers in there.
And I threw it in and it gave a really nice kick to it, which is not something I would
have ever thought to do before, but just whatever vegetables I have in the fridge, I just, it,
I just happen to throw in that week and it just gives it like a different type of flavor
each week.
I feel like every batch of bone broth I make tastes a little bit different from the other
because it's a different amount of stuff every time.
So we'll talk a little bit about how, how we make that, how we make our own bone broth
too.
Before we do that, I do want to point out that it also can help cleanse the liver, which
is super important because the liver is the gatekeeper of all of our organs and the liver
detoxification process is so important to just so complex.
Yes.
And we learned a lot about that in that hormone course last year, there's two different phases
of liver detoxification, but basically this, they both have to be working properly.
And the gelatin that is found in bone broth has amino acids that support the phase two
liver detox, which is the part of the, of the detox that actually flushes all this gets
it out.
So you, you don't want that part to be stagnant.
So that's a super important reason to keep that in there.
When people, when you start feeling sluggish and icky, like your liver is just not functioning
right.
And that's an indication that like, something's not right.
I need to nurture my liver and help it cleanse.
Yeah.
And you notice, like, I was struggling with all this back pain this year, right?
So I know my cortisol is high because I'm in constant physical stress mode in my body.
So that's out of whack.
One thing's out of whack, the next thing's out of whack.
It's like a vicious cycle.
And how do I want to explain this?
I'm just trying to think like with the detoxification process, when it gets stuck, no matter what
wellness steps you need to be well and lose weight and do all these other things, it's
not working if that detox is blocked up.
So the first thing, no matter what, no matter what kind of wellness routine you're looking
to kick off detox is always best, right?
Start off with that detox.
So getting back to the intent of this podcast, which is Bone Broth, that's definitely a good
accelerator that helps with that detox process.
So important.
And I think we all get, our detox process gets a little bit backed up this time of year
because we're putting a lot of toxins in there.
That's why I think everybody always wants a little detox in January, right?
I need to detox.
Yeah.
But tell us, how do you make yours?
Okay.
Without question, in my freezer at all times, I have two gallon size Ziploc bags.
One contains all of my veggie scraps and things that would taste good in a bone broth, right?
So I'm not putting cantaloupe peels or anything in there.
I put anytime I'm cutting up an onion or garlic or any herbs, stems from herbs, herbs I'm
not using, I put carrots peel, if I'm peeling a carrot or cutting off the ends of the carrot
or the celery.
So carrots, celery, onions, garlic, herbs, stems.
If I have tomatoes that are sitting on the counter too long and they start to shrivel,
I don't throw them away.
I put them in that bag.
They all go in my bag in the freezer when that bag gets full, I'm like, okay, it's time
to make my bone broth.
Because in my second bag, I have bones.
And when we're talking about bone broth, it's chicken or beef.
We don't eat a lot of beef, especially beef with bones.
So mostly my bone broth is chicken or turkey.
And when those bags get full, I use my instant pot for mine.
I don't know about you.
I put mine on the stove.
Yeah.
And you can do it either way.
I just made my turkey bone broth and it was too big for my instant pot.
So I had to use a huge stock pot.
Yeah, I put mine in the instant pot and there's a broth button on there.
And I actually run it through twice because I do find that if it's just one cycle in the
instant pot, it's not as rich and flavorful.
So I hit the bone broth thing and I don't release the vent.
I let it go slow release, take a while.
And then when it's done, I just hit the button again, let it run another cycle, wait till
it naturally releases.
And I store it.
I pulled it inside out when it's cool, set it outside in my garage refrigerator overnight
until it cools.
And then the next day I just, I mean, I don't get all fancy with it.
I just take it and put it over a pot and strain it with a mesh strainer.
It's not, you know, pure crystal clear bone broth.
It's got a little cloudiness to it, but yeah, I mean, well, and I should say you take off
the bag of the veggie scraps, bag of the bones, fill the pot with water, of course.
Right.
I usually add like a tablespoon of salt.
I add some peppercorns and I also add a splash of the unfiltered apple cider vinegar.
Yeah.
Yeah.
That's really good.
Right.
That's really good to add that apple cider vinegar in it.
It extracts more of the marrow out from those bones.
So that's definitely good to put in there too.
And it's not things that someone's going to turn their nose up and think, oh, you put
vinegar in your broth.
It doesn't taste like that.
It's not like that, but it has more medicine, right?
Food is by medicine.
Food is medicine.
So that's part of it too.
I don't, I make my, I mean, I guess I use the same type of things as you, but I usually
will buy one of those heirloom chickens from Trader Joe's.
And I just, I dump that in the pot.
I add all my carrots, celery, onion, peppers, like I said, whatever vegetables I happen
to have in the fridge are what goes in that stock pot.
And we, Kristen and I both have tower gardens where we grow our own herbs and greens and
whatnot.
So I'll chop off, I'll chop off some kale, a bunch of herbs, like whatever I feel like
chopping off that time.
And I'll add that in and salt, pepper, garlic.
I like to add dill in there.
I love dill.
Sometimes I'll add some sage or just whatever's really fragrant, I'll add in there and just
let that cook for a few hours over the stove.
And then I strain everything out, the meat from that I'll save and I make avocado chicken
salad with it, or just different types of things that I use with that.
I love that you put the whole chicken in there.
That's such a great idea.
Yeah.
And then, I mean, you're just, you're using the whole thing.
Yeah, you pay for the price of these, like, you know, you see broth on the store shelves,
it's like two bucks a quart, but real bone broth, I mean, my God, you can pay like $7
for a two cup portion for a really good quality bone broth.
I mean, you already paid for the chicken, use the bones, keep the bones.
And I do buy organic chicken when I want to make mine because the better quality animal
you're going to get better quality nutrients from those bones.
We have a butcher here in the next town over from us, that's all grass fed, pasture raised
animal in there.
And I get my beef bones from there.
And they have these big ass bones that you can get for the beef broth in there instead.
I prefer the poultry bone broth, but I like to make the beef to mix things up once in
a while.
I like that one more in the winter time.
Sometimes you can even add just a, you know, a little bit of the beef bones to your, your
poultry just for the creation of labor.
See, this is why it tastes different every time.
It's different.
Right, exactly.
The pot, you can't screw it up.
Like, and when I do mine on the stovetop, I just turn it like, let it come up to a boil.
And then I just bring it back down to a simmer where it's barely bubbling.
I just let it go like all day like that, just start it in the morning.
Just let it go all day.
And the longer you can let it just sit there and barely bubble.
Hmm.
Yep.
Me too.
My, my turkey bone broth starts on Thanksgiving, so I save my turkey carcass and cause I could
honestly care less about the Thanksgiving turkey, but I want that bone broth from the
turkey.
I just made it a couple days ago cause I use my turkey bone broth every year.
It's our Christmas tradition.
I make Italian wedding soup and that's what we have Christmas Eve, like lunch or dinner.
We also have, we just have it again on Christmas day and usually days after that bone, the
Italian wedding soup, the broth from that.
And if you don't, if I don't use the Turkey, it's just not the same.
It's gotta be, it's a tradition, so, so good.
It's one of my favorite things.
And it's so economical.
Like when I have, then I have this big pot of it and I put it into Mason jars.
So you can either put it in the pint jars or the court jars.
And I, I've always got some in my freezer.
That's awesome.
I love that.
And then, so what are some things that you do with it?
Like aside from having it, you can drink it.
If it's a cold day and you just want something tasty to sip on, right?
I usually have mine.
I usually have mine in the mid morning if I, if I, you could have it in place of a cup
of coffee in the morning and it's chilly.
It's the morning.
It's just a nice thing to have in the morning, but cooking wise, tell us how you cook with
it.
Are you still on there?
No, I'm still here.
Go ahead.
Obviously we've been losing your sound.
Talk about the cooking.
Obvious part is like, you know, if you're cooking soup, that's an obvious way to use
your bone broth, but there's a lot of recipes that, you know, if there's water or liquid
in a recipe, you can substitute that for bone broth or some recipes will call for just chicken
broth or vegetable broth.
You can use your bone broth in there.
So you're kind of adding it to your foods.
If there's anything that just needs a little bit of sauciness or something, you want to
thin something out, add a splash of bone broth to that.
You can cook your rice in it instead of just cooking it in water.
Yeah.
It gives it so much flavor.
So, so good.
And then it all gets absorbed right into there.
These are all great ideas.
And I hope everybody takes an opportunity to make some over the next couple of weeks,
try to get some broth in there.
It's just an easy thing to make and a great way to add some minerals and vitamins and
good nutritious health and get that collagen in your body.
All good things.
Yeah.
Save the bone.
Don't throw away the bones.
Those are money.
When I'm done with my bone broth, I just sit back and look at it for a minute.
I'm like, look at that.
That is just like liquid gold right there.
So good.
Way better than the stuff you buy in the store.
All right.
Thanks everybody.
See you soon.
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