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The aroma from my crockpot fills the house each Sunday afternoon. Something about my house smelling like home cooked soup takes me back to my childhood. As I wipe down the counters and pour another cup of tea, I carefully lift the lid (again) to have yet another little taste. 

Like many of you, I am a creature of habit. 

I like my daily/weekly rhythm. I enjoy cooking my favorite meals regularly,  hikei my favorite trails in Boulder County often, Jason and I have our favorite restaurants around town, and I try to keep up with my most effective and nourishing self-care practices each week. 

While trying new things is also part of my adventurous personality, I do it in smaller increments these days so I don't throw myself too far off from what I know works and feels good. 

This past year, I have added a weekly broth making routine.  Each Sunday morning I get my trusty crockpot going with some delicious broth ingredients. Sometimes I make an alkalizing veggie broth (more to come on that one) and often times slow cooked bone broth.  I drink it regularly throughout the week and I have noticed some key benefits which I want to share with you today. 

Last week I posted the photo above on my Instagram page. I was pleasantly surprised to find more likes and comments than usual.  Many folks requested the recipe, many folks wanted to know more about bone broth, so as promised, here you are:





While you may have heard a lot about bone broth, tasted it at a local health food store, or from your grandmothers soup pot, you may not realize that not only is it super simple to make, but it is also a medicinal nourishing tonic that can make a really big impact on your health. 


Bone broth is becoming so popular amidst recent health and wellness trends for a few very important reasons.





Bone broth is chock full of gelatin.  There have been many studies on the health benefits of gelatin throughout history showing it's healing power for ailments from ulcers, to diabetes to tuberculosis. In the case of your metabolism, a regular dose of gelatin in your diet, especially from homemade bone broth, has been shown to be extremely satiating and metabolically stimulating, as well as decreasing the need for overall protein and fat in the rest of our diets by up to 50%.  Metabolically speaking, bone broth keeps your blood sugar stable and keeps you in the fat burning zone.  




One of the most effective and healing ingredients in bone broth are the amino acids – glutamine and proline. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, bone broth is for you.  Glutamine is one of my favorite supplements for healing digestion, digestive inflammation while rebuilding and strengthening the digestive wall (which gets thinned during digestive illness).  A regular dose of bone broth will do wonders for your digestion.




Bone broth is also full of glucosamine and chondroitin.  Both of these nutrients are specifically helpful for joint pain, inflammation, arthritis symptoms, and mobility.




Bone broth is a mineral superfood!  Your immune system functions on minerals.  All of the bone broth minerals specifically feed your immune system for a stronger healthier you.  Who knew our grandmothers' chicken soup really was a cure all!




One of the main ingredients found in bone broth is collagen. The main nutrient we need for healthy skin, hair and nails is collagen. Collagen helps to maintain the skin's natural elasticity (good bye wrinkles) while promoting smooth and supple skin.




Bone broth is full of assimilatable natural protein and fat.  Glycine, found in the protein of bone broth, stabilizes your blood sugar, boosts energy production, increases satiation and builds muscle mass.  




While most of us could use a little liver love in the world today, bone broth is an easy tonic to include in your daily regiment to support your liver and kidneys in a gentle yet effective cleansing.  The high amounts of glycine in bone broth are incredibly effective in aiding the body in its natural ability to detoxify regularly.




There are many, many ways to cook bone broth.  Some are plain and simple, while others get more creative and complex.  This favorite of mine is somewhere right in the middle. This one is simple, yet full of some of my favorite spices and flavors.  Try it as a soup, sauce for your favorite stir-fry, or a warming beverage right out of your favorite mug.



Questions, comments, requests, recipes?  Please tell me all about them in the comments below.  If you know someone who would benefit from this information please feel free to share it with them using the  button below.






Get FRIENDLY with your FLORA

Today's question is:  ARE YOU FRIENDLY WITH YOUR FLORA?  How is your digestion?  Are you getting enough of those good little bacteria in your life? Probiotics might be a great answer for you.....

Probiotics are live beneficial bacteria found in either cultured and fermented foods or in supplement form. When consumed, the benefits of this bacteria go above and beyond our gut, positively impacting our overall health.

Traditionally, people prepared and ate cultured and fermented foods on a regular basis to support intestinal and systemic function.

Since the advent of the industrial revolution, particularly in Western societies, this practice has almost vanished with more processed, devitalized food on our plates. As a result, our health has suffered with chronic disease and autoimmune conditions on the rise.

By implementing probiotics into your diet, you may be able to avoid ill health while living a longer, healthier and more vital life.

There are many benefits to friendly are a few of my favorites.

Modulates Immune Function 

Up to 80% of our immune system is located in our digestive tract, with probiotics being a key contributor. Beneficial flora has anti-inflammatory and anti-allergenic effects, keeping our immune systems in check.

Another bonus is their ability to detoxify and rid the body of heavy metals. Consider adding a probiotic supplement into your daily regimen to reap these immune supportive benefits.

Vitamin K Production

Probiotics provide fuel for intestinal cells, enhance healing of bowel tissue, and support healthy cell proliferation in the intestines. Vitamin K, also produced when beneficial bacteria feast on fiber, helps with calcium absorption and healthy blood clotting.

The next time you make your favorite bean dish, be sure to add some delicious cultured butter, whey or saurkraut to the mix to boost the probiotic count.

Protects the intestinal barrier

Beneficial bacteria create a protective layer on the lining of the intestines, preventing the bad bugs from sticking around and ensuring that our gut, as well as our body, stays healthy and strong. When we have a robust intestinal tract, we are more able to digest and absorb nutrients effectively, a strong contributor to optimal health. Consider substituting a glass of kefir in place of milk. You won't regret it.

When looking for a probiotic supplement be sure you look for one with different strains of good bacteria.  This will broaden the positive effect and enhance your digestion and health more effectively.

Start slow, if you find you are sensitive when starting to supplement, start with a smaller dose and build yourself up.  You can even start with a child size dosage if you like.

Let those Friendly Flora into your life!  Prepare for a strong and healthy winter, and feel better than ever. Below are our favorite probiotic rich foods that you can add into your diet with ease.  Check them out.

One easy way to help regulate my system is to consume foods rich in probiotics.  Literally, probiotics means “for life” and is the name given to the friendly intestinal microflora and beneficial bacteria that reside within all of us.

There are many enjoyable ways to increase your probiotic intake through food.  You may have even tried some without knowing it!

1)   Sauerkraut

Sauerkraut is loaded with extra B vitamins and vitamin C.  Fermented cabbage offers more of an anti-carcinogenic effect than its raw or cooked relatives.  You can make it, you can buy it.  It is a great garnish for many dishes.  Add it to your meat and veggies, add it to your eggs and rice.  You can't go wrong with a little sauerkraut.  Raw is best of course.  Found in the refrigerator section at the health food store.


 2)   Kombucha

Kombucha is a popular healthful beverage made by fermenting teas.  It produces a refreshingly light, sparkling, sweet & sour drink with a fruity fragrance full of healthy acids and nutrients.  Many people have cut out alcohol and replaced their diet with Kombucha which naturally helps elevate feelings of energy and a sense of well-being.  There’s a new local start up called Zeel which offers a crafted tea blend that suits the rest of the ingredients, and the flavors merge together during the steep.  We recommend going easy on the dosage and sticking to 6 ounces or so at a time.  That means you can stretch those average bottles out over a couple of days.


3)   Yogurt

I’m sure you have heard it before on a commercial or two of the benefits of yogurt, an easy to find tasty treat.  Although the yogurt aisle can be deceiving, as different bacterias are added to the milk as part of the fermentation process.  Non-pasteurized plain yogurt is your best option.  Avoid the sugary low fat versions, and go for the whole milk, high bacteria count types.  Allergic to dairy?  Try the coconut yogurt variations (avialable at health food stores) for a great dairy free option.

greek yogurt

4)   Microalgae

 This refers to super-food ocean-based plants such as spirulina, chorella, and blue-green algae.  These probiotic foods have been shown to increase the amount of both lactobacillus and bifidobacteria in the digestive tract.  They also offer the most amount of energetic return, per ounce, for the human system.  Sprinkle on your popcorn, add to your smoothies, garnish your grains with a little spirulina or chlorella or take as a supplement.


5)   Kimchi

An Asian form of pickled sauerkraut, kimchi can be extremely spicy and sour fermented cabbage, typically served alongside meals in Korea.  Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2.  Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the heat.  Try local favorite Zuke at the next farmers market or at Shine Restaurant.