One of the Most Healing Diet Staples

Bone broth, or stock, is a simple way to heal and seal the lining of the intestinal tract, is packed full of minerals, is excellent for speeding healing and recuperating from illness, can aid in the healing of joints, and is considered the "poor man's protein". The latter because consuming broth can decrease the amount of protein that we need in our diet and is very inexpensive to make. Bone broth also promotes healthy hair and nail growth thanks to the gelatin in it and is beneficial for our bones and teeth!

Making your own bone broth is quite inexpensive as you can use either leftover bones from a roast chicken or buy beef bones inexpensively from your local butcher. You can use bones from beef, bison, lamb, chicken, duck, goose, or fish. As for nutrients, bone broth provides you with important things such as calcium, magnesium, phosphorous, chondroitin, glucosamine and arginine. Yes, we're talking the same chondroitin and glucosamine that many people take as supplements for different forms of arthritis but at a much lower cost. Plus, bone broth just adds SO much delicious flavor to soups, rice, casseroles, etc.! I actually recommend just simply drinking it to clients who have digestive disorders. It is also one of the cornerstones of the GAPS diet and is sometimes the only food tolerated for some in their initial stages of healing.

Here's a basic, simple recipe that you can use to make your own bone broth but feel free to change according to what you have in your fridge and what you like!

Bone Broth Recipe 

Bones (preferably soup, shank, marrow, ribs, knuckle bones; if using chicken you can use the bones from a roast)
Filtered cold water to cover
1 T Salt
1 T Apple Cider Vinegar (important as it draws out the minerals easier)
Veggies such as onions, garlic, carrots, celery, parsley, thyme, rosemary, nettle or any other medicinal herb (optional)

1. Put the bones in a large stockpot or crockpot and cover with cold water.  Bring to a boil and skim off the scum that will rise to the top (if using a crockpot you can bring to a boil in a pot on the stove and then transfer to your slow cooker). Turn down to a simmer or low.
2. Add the vinegar and salt and vegetables (if using).  
3. Let the broth simmer on low for the following times: beef bones 12-36 hours (some people even cook for 48 hours), chicken bones 12-18 hours, and fish bones 6-8 hours. The longer you cook the bones, the more medicinal your broth will be.  
4. Use a sieve to strain out the bones and any vegetables.
5. Store the broth in mason jars or glass containers.  Once your broth cools it may become jellied.  This means you have a gelatin rich broth (this is a good thing!) and it will liquefy when heated.
6. The broth will keep for about 5-7 days in the refrigerator or can be frozen for several months.  You can freeze glass jars as long as you leave 2 inches of air space at the top. 
7. Use to make soups stews, sauces, casseroles, rice and to just simply drink before meals or anytime!

Which Milk is Best?

This morning I had a very good question from a friend of mine asking about milk and which type of milk is the best.  There are a few choices out there in regards to milk ranging from almond milk, rice milk, soy milk, goat's milk and even sheep milk.  I personally limit my cow's milk to, at the most, once a day and instead drink water as my beverage of choice.  In my smoothies I use rice milk (I used to drink almond milk until I realized the correlation between almonds and my migraines).

Assuming that one is not lactose intolerant, or allergic to milk, or has any other problems such as female reproductive issues, it is fine to drink cow's milk in moderation. My friend's question was directed not to the source of the milk but to the type of milk and the homogenization process.

This may be a complete shock to a lot of readers but I recommend either 2% or whole milk.  We NEED the fat in milk to help in the assimilation of calcium from the milk to be better absorbed by our bodies.  The whole low-fat diet thing can lead to a lot of problems including, but not limited to, nutrient deficiencies (Vitamins A and D are two examples of fat-soluble vitamins and these are both found in milk).  As well, the sugar vs. fat ratio becomes too unbalanced and what's left is a surge in blood sugar.  Taking out the fat in milk also results in a 20% relative increase in protein, which makes the kidneys work harder.

Other great dairy sources include Buttermilk and Kefir.  My kids LOVE Kefir.  Kefir is basically a drinkable yogurt that has so many wonderful probiotics in it.

I also love milk that comes from grass-fed cows.  When cows eat what God intended for them to eat - grass and any accompanying weeds in the fields - they naturally consume the omega 3 fatty acids and conjugated linoleic acid (CLA).  This in turn means that not only will their milk contain these needed fatty acids but also their meat. Depending on where you live it can be more difficult to find grass-fed milk.  Whole Foods (my FAVORITE store) sells brands of milk that come from grass-fed cows (Snowville Creamery is one example and this brand also is not homogenized). Kroger sells a grass-fed brand in their natural dairy section as well. I usually buy either grass-fed or organic milk (if I can find an organic milk that is also grass-fed, even better!).

A note about the homogenization process: the theory is that homogenization, by breaking up milk molecules into smaller pieces, allows some substances to pass through the intestinal wall unchanged by the digestive process.  One of these substances in milk is an enzyme called xanthine oxydase (XO).  After passing through the intestinal wall it ends up in the bloodstream.  As it goes through the arteries it scratches and corrodes the inside of the arterial walls, casing small cuts.  The body tries to defend against this by depositing cholesterol over the cuts to avoid further damage.  This can, theoretically, eventually lead to hardening of the arteries.  Snowville Creamery, as I mentioned, sells non-homogenized milk and I'm sure there are other companies out there that do the same.

Milk is actually treated by the body as a food, not a drink, so consume in moderation. I always prefer my family to consume milk from cows that are not treated with bovine growth hormone, are fed either a grass diet and/or organic feed, and are antibiotic free. If you have any questions about this please let me know.  Below is a link to Snowville Creamery's website.

http://snowvillecreamery.com/

Fingernails - A Picture of Health?

How healthy are your fingernails?  As an RHN I not only look at what's going on inside your body, I also pay attention to outward signs such as skin, hair and fingernails.  Fingernails can often give some vital clues about what is going on with a person's health.

Fingernails are hardened keratin, a tough protein that is waterproof and protects exposed skin surfaces.  While nails are translucent in color, because of the rich blood supply in the dermis layer, their color appears pink.  This is just one of the factors when differentiating disease: in someone with Raynauds, the nail beds lose all color due to the shut down of capillaries.  Bright red nail beds may indicate a temperature increase, as in fever. A blue tinge may indicate Cyanosis, which is low oxygen in circulation, or pneumonia. Some heart problems can be associated with bluish nails.

Take a good look at your nails - are there any white dots?  This can indicate a zinc or calcium deficiency.  Do they have noticeable lengthwise grooves?  This can indicate kidney disorder, iron deficiency or a tendency to have arthritis.  Lengthwise striations in the nails can also indicate malabsorption of nutrients, something I see quite often.  Someone may eat healthy, take supplements and work out but their body may still not be absorbing nutrients properly.  If our digestive system isn't working up to par, unfortunately, all that great work won't do our body a whole lot of good.

If the nail surface is rippled or pitted, this may be an early symptom of inflammatory arthritis or psoriasis. If you have pitting brown spots on your nails (nails resemble hammered brass) this can indicate psoriasis or alopecia areota and extra vitamin C, Folic acid and protein are needed.  Spoon shaped nails can indicate an iron deficiency, anemia or B12 deficiency.  Dry, brittle nails that crack or split easily have been linked to thyroid disease and cracking or splitting that is associated with a yellow tinge can indicate a fungal infection.

Dark lines or spotted brown or black discolorations that spread to fingers can indicate malignant melanoma - please see your doctor immediately if you have this.

Healthy fingernails should be smooth, without marks (such as white or brown dots or white streaks), have no indentations and have a little bit of a shine to them. They should also maintain a consistent pink color from the cuticle to the edge of the nail bed.

Although nail changes accompany many conditions, these changes are rarely the first sign.  Some nail abnormalities are just that - an abnormality.  If you've examined your fingernails and are concerned at all, please  see a doctor, a Naturopath or a Registered Holistic Nutritionist.  An RHN will work with you to improve your digestive system which can lead to an increase in overall health.  Be proactive with your body!  While the eyes may be the window to the soul, the fingernails are certainly a window to our health.