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your ultimate bone broth resource

In beverages, casein free, dairy free, GAPS diet, gluten free, nutrition and meals, paleo, primal, recipes, step by step how to make ... on July 15, 2012 at 11:45 am

Bone Broth, made from the bones of animals, has been consumed as a source of nourishment for humankind throughout the ages. It is a traditional remedy across cultures for the sick and weak. A classic folk treatment for colds and flu, it has also been used historically for ailments that affect connective tissues such as the gastrointestinal tract, the joints, the skin, the lungs, the muscles and the blood. Broth is a valuable food and a valuable medicine. Broth will contain the ingredients that are in bone and cartilage. It is the valuable nutrients from the matrixes of bone and cartilage, which create the substance called broth. These nutrients include: protein, calcium, phosphorus, magnesium, sulfur, fluoride, sodium, potassium, chondroitin sulfate, keratin sulfate, hyaluronic acid, glycine, proline, hydroxyproline, lysine, hydroxylysine

Minerals have three major functions in the body. They provide a structural base for connective tissue like bone. They create electrical potentials allowing for conduction of nerve signals and movement across cell membranes. They act as catalysts for enzymes in physiologic processes. Minerals are essential to life but they are not easy to digest. In the stomach, the presence of hydrochloric acid is necessary to physically break down our food, but also to extract elemental minerals from the food that we’ve eaten. A similar reaction takes place in the making of broth. An acid is necessary to remove the minerals from the bone. This is the purpose of using vinegar (acetic acid) when making broth.

Deficiencies of minerals can be acquired, similar to vitamin deficiencies. Generally there are two ways this can happen, lack of intake in the diet, or lack of absorption in the intestines. Broth can be an excellent remedy for both of these causes of mineral deficiency because it provides easily absorbed extracted minerals, plus promotes healing of the intestinal tract. Unlike vitamins, minerals do not have defining deficiency diseases, but rather a collection of associated deficiency signs, symptoms and diseases. Interestingly, many of the deficiency symptoms of minerals are mood and behavior disturbances. This offers a scientific explanation for broth’s ability to soothe and stabilize. It is reasonable to assume that previous to the development of pharmaceutical mineral supplements, bone broth was an important supply of minerals, especially in the winter when fresh fruit and vegetables are less available, and warm food is preferred. After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth.

Resources: How to make Bone Broth:
Making Fresh Bone Stock from Paleo Diet Life Style

Caveman Cuisine Bone Broth by Tony Federico of FED – Fitness in an Evolutionary Direction

Easy Recipe: Mineral-Rich Bone Broth Written by Diane Sanfilippo, Balanced Bites [2011]

How to Make Beautiful BrothBy Joanne Hay, Nourished Magazine [2008]

You can start feeding your baby bone broth as early as 3-4 months of age, and it can be used as a base for making a homemade hypoallergenic infant formula.Bone Broth Benefits:

Very healing and repairing to the GI tract

Helps heal the intestines to prevent and reduce food allergies Helps protein and mineral absorption (great for kids who are dairy intolerant) Helps build strong bones and teeth (loaded with bone building minerals) Helps immune system Nourishes adrenal glands (post-partum moms need adrenal support)Vitamins: Calcium, magnesium, boron, zinc, K2 in bone marrow, peptides (healing amino acids and natural antibiotics), cartilage, collagen, anti-infammatory substances, digestive and gut healing properties, omega-9s in skin and fat, iron, Vit B6, Vit B12, and Vit A in chicken liver.http://foodforkidshealth.com/bone-broth-the-magical-ingredient-for-your-infants-gastrointestinal-concerns/

Making home made infant formula for babies sensitive to dairy formula :http://foodforkidshealth.com/making-home-made-infant-formula-for-babies-sensitive-to-dairy-formula/

Resources for Making Chicken and Turkey Bone Broth

1) Video: Intro to Stocks and Bone Broths by Sarah Pope http://www.westonaprice.org/beginner-videos/stocks-and-soups-video-by-sarah-pope

2) Article: Making Perpetual Bone Broth in Your Slow-Cooker by Jenny McGruthers http://nourishedkitchen.com/perpetual-soup-the-easiest-bone-broth-youll-make/

3) Video: The perfect simmer on your bone broth stock http://www.thehealthyhomeeconomist.com/video-the-perfect-simmer-on-your-stock

4) Article: How to get more natural gelatin in your chicken bone broth stock http://www.thehealthyhomeeconomist.com/the-wonders-of-gelatin-and-how-to-get-more-in-your-stock/

5) Video: Making Turkey Bone Broth from leftover turkey bones http://www.thehealthyhomeeconomist.com/how-to-make-soup-stock-from-leftover/

Making Fish stock and fish bone broth

1) Video: How to make Fish Stock and Fish Bone Broth http://www.thehealthyhomeeconomist.com/video-making-fish-stock/

2) Article: Using Fish Stock for Physical Fitness http://www.thehealthyhomeeconomist.com/optimal-foods-for-physical-fitness-plus-3-recipes/

Videos: Making Beef Bone Stock

1) Video by AnnMarie Michaels http://www.cheeseslave.com/beef-stock/

2) Videos by Monica Corrado http://www.monkeysee.com/play/912-beef-stock-preparing-the-bones

Weston A. Price links: http://www.westonaprice.org/food-features/broth-is-beautiful
http://www.westonaprice.org/food-features/why-broth-is-beautiful
http://www.westonaprice.org/childrens-health/soup-stenance

Other: http://balancedbites.com/2011/04/easy-recipe-mineral-rich-bone-broth.html http://theprimalparent.com/2012/03/20/how-to-make-collagen-bone-broth/ https://bellatrixnutrition.wordpress.com/2012/07/15/your-ultimate-bone-broth-resource/
http://www.thehealthyhomeeconomist.com/stock-vs-broth-are-you-confused/

Supplies: Crock-Pot SCVT650-PS 6-1/2-Quart Programmable Touch Screen Slow Cooker, Stainless Steel

CHEFS Essential Mesh Food Strainer Set

Ball Regular Mouth Jars with Lids and Bands, 16-Ounce Pint Size, 12 Ball Regular Mason Canning Jar 1 Qt., Case of 12

Bragg Apple Cider Vinegar (Organic)

Watts Premier 531130 Filter-Pure UF-3 3-Stage Water Filtration System

from Weston A. Price: Broth is Beautiful Written by Sally Fallon [2000]

Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin Written by Kaayla T. Daniel [2003]

Bone Marrow Written by Sally Fallon [2008] Soup-stenance Written by Jen Allbritton [2012]

Other Bone Broth articles: 
Can Food be Medicine part 1
 by Vanessa, Healthy Living How To

Making Medicine part 2 by Vanessa, Healthy Living How To

How bone broths support your adrenals, bones and teeth Written by OraWellness, guest post on Nourished Kitchen

Bone Broth: Heal Your Gut and Lose Cellulite! by Donna Gates, Body Ecology The nutritional benefits of bone broth:

http://www.soaringcraneclinic.com/Bone_Broth.pdf  The Day After Thanksgiving Turkey Bone Broth: It’s ROASTED TURKEY STOCK day! Break entire turkey carcass into pieces on baking dish with quartered onion (skin on), 3 ribs of celery coarsely chopped, 2 carrots washed, not peeled in 2″ pieces, and some fresh ground pepper. 400 degrees-until very brown (1 hr). Scrape into a large pot with cold water (enough to just cover ingredients). Cover pot, bring to boil, lower heat and simmer 2hrs minimum. Strain. Use or freeze. Don’t salt until you add stock to your other recipes!

References:

  • “Gelatin treats ulcer.” Medical News Today. Aug 22 2006. http://www.medicalnewstoday.com/releases/50126.php
  • Wald, A and Adibi, SA, Stimulation of gastric acid secretion by glycine and related oligopeptides in humans, American Journal of Physiology, 1982, 5, 242, G86-G88.
  • JD, Schulzke. Therapeutic options to modulate barrier defects in inflammatory bowel disease. Dig Dis. 2009;27(4):450-4. Epub 2009 Nov 4.
  • Russell, A. L. “Glycoaminoglycan (GAG) deficiency in protective barrier as an underlying, primary cause of ulcerative colitis, Crohn’s disease interstitial cystitis and possibly Reiter’s syndrome.”Medical Hypotheses. April 1999 Vol. 52; 4. P 297-301.
  • Shanahan MD, Catherine (2011-04-22). Deep Nutrition: Why Your Genes Need Traditional Food. Big Box Books. Kindle Edition.
  • Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms. April 2007. Vol 5;2. P 126–131.
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talk to me about FODMAPS

In GAPS diet, must read blog posts, paleo, topics on July 13, 2012 at 4:44 pm

UPDATE 9/16/12: You must listen to this podcast that SCD Diet did with Dr. Allison Siebecker on FODMAPs: You can download the MP3 file here

FODMAPs-SIBO relationship

The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.  The term FODMAPs was coined by Australian researchers Susan J. Shepherd and Peter R. Gibson; they found that a low FODMAP diet helped up to 75% of their IBS patients. A low FODMAP diet avoids foods containing certain sugars and fibers capable of causing diarrhea, constipation, gas, bloating and abdominal pain in people with IBS.

 
Common examples of FODMAPs

  • Fructose: a single sugar which naturally occurs in fruits, honey and some vegetables. It is thought that 30-40 per cent of IBS sufferers, and also 30-40 per cent of the general population, suffer from fructose malabsorption (although symptoms can vary widely in how much discomfort they cause).
  • Fructans: a chain molecule of many fructose sugar units joined together, naturally occurring in wheat, onions and many other foods. Because fructans are combined fructose molecules, people who suffer from fructose malabsorption should also avoid these foods.
  • Polyols: often used as an artificial sweetener in gums and confectionery (usually with the warning ‘excess consumption may have a laxative effect’), and naturally occurring in some fruits and vegetables.
  • Lactose: a double-sugar which is contained in the milk from cows, sheep and goats.
  • Galactans: a chain molecule of many single sugar units joined together, commonly found in legumes, baked beans, kidney beans, chickpeas and lentils.

 
FODMAPs  can be poorly absorbed during the digestive process. They are rapidly fermented by the bacteria that live in your gut. They can alter the fluid balance in your gut. Together, these effects can lead to bouts of IBS symptoms within hours of eating a high FODMAP meal or snack. By reducing the overall dietary load of these carbohydrates, you can often reduce your troublesome GI symptoms, but that might not be enough.

Symptoms can include: bloating, wind, abdominal distension,discomfort, abdominal pain, inconsistent or excessive bowel movements, lethargy, and even psychological symptoms such as anxiety or depression.

I know these symptoms well. And stress only makes it worse.

 

Read the rest of this entry »

how bone broths support your adrenals, bones and teeth

In beverages, casein free, dairy free, GAPS diet, gluten free, must read blog posts, paleo, primal, recipes on June 29, 2012 at 11:10 am

photo credit: nourished kitchen

From within the traditional Chinese paradigm, bone broth nourishes our kidneys, supports our vital essence (chi), and builds blood. Who wouldnʼt benefit from another bowl of soup?
Bone tissue relates to the kidneys according to Chinese medical theory. So, given the theory of like supports like, consuming bone tissue will support the kidneys and therefore the bones (including the teeth).
The Chinese medical perspective includes the adrenals as part of the system they call the kidneys. So, bone broth directly supports adrenal function. It is recognized that the adrenals perform so many hormonal functions vital to our immune health. Adrenal fatigue is another one of those ʻelephants in the living roomʼ that so many of us in the real food movement are talking about yet remains unheard of in mainstream media.
Bone broths provide the adrenal glands with the much needed nutritional support to help make the shift from survive to thrive. Dr. Shanahan even suggests that the nutritional matrix in bone broths may actually help patch the holes in the kidney tissue that cause the kidneys to function less optimally.

Bone stock is rich with minerals. Isnʼt it interesting that within bone broth are the exact minerals, in the proper proportions, that our teeth are also made of? 65% of the mineral mass of bone is made up of calcium and phosphorus – the two main minerals that compose our teeth. When making bone broths we stew the bones for several hours, even days, the stock itself becomes very rich with minerals.
Itʼs interesting to note that the bones after making stock are so soft you can push your thumb nail into them. That tells you that the minerals that were in the bone are now in the bone broth.
How does this translate into stronger, healthier teeth that resist decay and even can heal from tooth decay? Well, the mechanism the body utilizes to remineralize the tooth enamel is through the saliva. Provided that the diet has sufficient minerals, the saliva will have the necessary minerals to interact with the tooth enamel to remineralize the teeth. Bone broth provides the necessary minerals in the proper, combinations, to make them available for use throughout the body. The reason the concept of tooth remineralization is not present in the culture at large is due to the fact that our diets, for the most part, are miserably deficient in the minerals necessary to optimize health.

The problem with mineral supplements is that we arenʼt what we eat. A more accurate statement is we are what we absorb from what we eat. Mineral uptake is the issue here. The good news is the fats in bone broths help restore greater gut health and therefore increase the absorption rate of the minerals present in broths. So, rather than searching through the vitamin section of your health food store, make friends with the butchers at the meat department and establish your supply for quality bones!””When you combine the facts that bone broths make any soup way more delicious, provide the much needed support for our adrenals, offer such a rich source for much needed minerals, nourish our bodyʼs ability to build healthier blood, along with care for all the connective tissues throughout our bodies, you can see why we consider bone broths to be such a foundational dietary pillar for anyone looking to navigate to greater oral health as well as create optimal system wide immunological health.

http://nourishedkitchen.com/bone-broths-adrenals-bones-teeth/

GAPS diet: what about dairy protein? most diets for autistic people recommend no dairy.

In GAPS diet on April 4, 2012 at 2:48 am

“The gut wall in autistic and other GAPS people is damaged, so most proteins do not get a chance to be digested properly before they are absorbed, including dairy proteins. Dairy protein casein has been fairly well studied in this respect; however most other proteins have not been studied yet (apart from gluten). These partially digested proteins cause havoc in the body, particularly in the brain. As the gut lining starts healing, this situation improves. Only fermented dairy are allowed on the GAPS diet because the fermentation process pre-digests dairy proteins. The yoghurt and kefir need to be made at home and fermented for 24 hours at least to allow the fermenting microbes to really break down proteins in the milk. Only well-fermented (which means pre-digested) dairy are allowed on the GAPS nutritional protocol and they should be introduced slowly and carefully, step by step. Through the treatment the gut wall gets gradually healed and sealed, so foods are digested properly before absorbing. It is best to use unpasteurised, unprocessed organic milk (straight from the cow or the goat or sheep), as it contains alive enzymes, probiotic bacteria and its physical and biochemical structure is unadulterated. If you cannot find raw milk, do not worry and use pasteurised fresh whole organic milk. During the fermentation process the beneficial bacteria will do their best to put life back into the milk. The GAPS patients cannot drink raw milk right from the beginning: they have to introduce all fermented dairy products (gradually and slowly) first before trying the raw milk. Large percent of recovered GAPS people can introduce raw milk without any problems (having introduced all the fermented dairy first). However, they must never have pasteurised milk (even after recovery is complete)!”

from: http://gaps.me/preview/?page_id=32