warm up with bone broth this fall season

As we approach the colder, damp weather our body starts to crave warmer liquids and foods. As I write this blog, my bone broth is simmering on the stove. Making bone broth is so simple that it can easily become a habit. This would be a great ritual for your family as it has so many immune boosting benefits.

Broth is not new. It is an ancient food that many cultures have been using for years. I am sure that if you mention it to your grandmother, she will tell you that she had a pot brewing all the time. With many things, what was once old, is so called “new again”.

Besides being a source of bio-available nutrients in an easy-to digest form, the amino acid structure and high gelatin content makes bone broth soothing and healing for the gut.

Bone broth supports hair, skin, nails, and joints because it contains the amino acids needed for collagen production. As we age, we lose collagen which is very necessary for smooth and firm skin and reducing wrinkles. Gelatin helps to strengthen hair and nails.

Most importantly broth is an excellent source of essential amino acids that are quite difficult to get from diet alone.

Proline helps the body break down proteins and helps improve skin elasticity. It also benefits the heart as it helps to keep arteries supple.

Glycine is necessary for DNA and RNA synthesis and digestive health. It is used to produce glutathione and helps to regulate blood sugar. Glycine also regulates Human Growth Hormone secretion.

Arginine is helpful for proper kidney function and wound healing.

Glutamine is well known for its role in gut health as L-Glutamine helps to repair any damage to the gut lining.

You can use the bones from beef, chicken, fish, or any animal of your choice. If using beef, it is often recommended to roast the bones first. Although there are numerous companies now selling bone broth, I feel it is best and safest to make it yourself. It is so easy!

I usually use a chicken carcass. I place it in a 5 qt steel pot and fill the pot completely with water. I like to add a couple of tablespoons of apple cider vinegar and let it sit for about 30 minutes before bringing it to a boil. This tends to draw out more nutrients from the bones. Once boiling I reduce to simmer, cover, and allow it to simmer for at least 24 hours. You can always add whatever vegetables you have in the fridge for the last hour to add flavor. You may add your favorite spices at the end as well.

Broth can last in the fridge approximately 3-5 days, and then you may freeze it. Admittedly, it never lasts that long in my house so I cannot guarantee the same flavor once frozen.

You can drink broth as much as you like. There is no such thing as too much broth as it is so comforting and soothing to your gut microbiome.


Frances Michaelson

A pioneer in the fitness industry, Frances opened the first personal training center in the West Island of Montreal in 2001. In 2008 , Frances had the “gut feeling“ that there was more to learn about health and how our bodies function, which led to further her education in the field of Naturopathy and holistic nutrition. She has since authored two books. Her latest book, "Do you Have the Guts to be Healthy" was published in March 2021. As a trainer and naturopath, she truly loves seeing people transform themselves by trusting their bodies instead of getting caught up in the medical system. Practicing health is the only way to live the gift of life well!

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