Saucy Saturday: Let’s Talk Bone Broth
Is this hype or truly healthy? Is it a super-food or a super-trend? Bone broth has had a place in the typical human diet for ages. It’s been in your grandma’s repertoire for health and healing and there is certainly something to be said regarding those tried and true methods to nurse us back to health. With modern scientific influence looking at components in food rather than the food as a whole item, we now know more about why certain foods (or rather, certain nutrients) are so good for us. I would conclude that bone broth is a super-food and though it is super trendy right now, it’s a bandwagon worth jumping on, and here is why:
Bone broth is very nourishing and tolerated by almost everyone. So how do you make it?
I like to save the carcass from a chicken or turkey in the freezer in a large ziplock bag until I am ready to make my broth. You don’t need to make it the same day/night or even the next day from the roast chicken you made. Save two carcasses even and make a large batch. I also like to save the extra nibs, bits and peels of vegetables over a few weeks. As I cook dinner I will store the carrot tops and ends of celery, ribs from bell peppers, etc and I throw them into a big zip lock back and let the collection grow. Once I have a nice collection of bones and vegetables I know I’m ready to start a batch of broth.
You can also go talk to your butcher and get bones that may otherwise be thrown away. It is a super cheap way to source bones to make some broth. You can use beef, lamb, turkey, chicken, venison, fish, really most bones can make bone broth. It’s good if you can source some chicken feet and neck to increase the gelatin in the broth. But beware, adding a lot of chicken feet and forgetting you put them in the pot can make for a horror movie scene when you go to check on your broth. Okay let's get started:
1: Get out a large pot for the stovetop or uncover your crockpot. Place bones in to the pot or crockpot and cover with water. If you are making a lamb or beef broth, it’s nice to brown the meat/bones before starting the broth. Throw in the vegetables you would like to add (you can also add half way through cooking) Add some extra water over the bones, to allow for evaporation. Don't worry so much about how much meat, water and veggies, just get it in the pot and add some water. You can't mess this up.
2: Add two tablespoons of apple cider vinegar to water prior to cooking. This is so important to pull minerals and nutrients from the bones.
3: Bring the broth to a boil and then reduce to a low simmer for at least 6 hours. Skim the fat off the top as it rises. I recommend cooking for 16-20 hours for optimal nutrients. You can cook longer, many people say low and slow… however, if you cook too long you can have high levels of glutamate which is not optimal. So low and moderately slow.
4: Remove from heat and allow to cool slightly. Discard solids and strain the remainder through a colander, I also like to strain through a cheese cloth to get all the floaty bits out.
5: Let broth cool to room temperature, cover and chill. Use within a week or freeze for up to 3 months.
You can sip this broth, but I like to also use it to cook and incorporate in meals for my whole family (not everyone is willing to sip a mug of broth every day). I like to add the broth to cook my grains like quinoa, rice, barley, and spelt. I use it as a base for soup or to make a gravy. I use it in curries and noodle bowls like a pho knock off.
I'm hoping this is my most read blog of the year. Come on, it's a sexy topic, most nutrition professionals wouldn't talk about, or perhaps even research.
Hormone imbalances, low thyroid function and autoimmune conditions provide daily reminders of illness and fatigue. These conditions can influence all aspects of our life both work and play, fun and LOVIN’. Many are too embarrassed to talk about certain life matters like poop and sex. I am not. And today I’d like to talk about hormones, libido and some foods you can incorporate into every day to boost the health of your sexual organs.
In high states of inflammation adrenal glands release more cortisol (the stress hormone) in an attempt to reduce this inflammation. Adrenals also play a major role in synthesis of DHEA, aldosterone, testosterone, estrogen and progesterone. All of these hormones depend on a common precursor, pregnenolone. The problem is when cortisol is increased, pregnenolone decreases. This results in a hormonal shift that has a cascade of results. For women, high cortisol production can lower progesterone production. Low progesterone causes an estrogen dominance. This cascade continues, high estrogen can lead to decreased amounts of thyroid hormone. This can cause fatigue, aches and pains, lower mental acuity and low libido.
It sounds so dismal right? With high inflammation, high stress, hormone dysfunction, low energy, then a low sex drive. You might even call it a vicious cycle. It’s actually quite incredible. If you have high inflammation or stress levels that are chronic, maybe it isn’t a great time to get pregnant. This is just your bodies natural way to defend you from a situation which will be taxing to an already compromised body system.
What to do? Try to lower stress and feed your adrenals.
How to lower stress? Sleep more, go for a walk, breathe, sweat, take some yoga, start saying "no" rather than going to every party and friend outing, PRAY.
How to feed the adrenals? Adequate vitamin c, B vitamins, and magnesium daily. Vitamin c is often easy to get with some oranges or tomatoes. Magnesium isn’t too rich in our western diet and may require supplementation. A quality B complex also may be necessary to assist your body and help energy levels.
Food first is a major part of my nutrition philosophy. It takes a level of determination to feed your body for optimal health. Isn't it worth it? When we are talking hormone balance, libido, and sex organs it is crucial that your body has good circulation, so nutrients can make it to these cells and organs. It is also important for long term health to have a healthy amount of antioxidants in the diet to fight exposure to free radicals and help prevent oxidative stress and cancer in these organs. Many of the foods that help with circulation listed below help support healthy blood supply to the sex organs, but some have also been shown to support optimal hormone balance and even increase sexual desire. So let's get down to it....
Foods To Help Circulation, Nutrient Distribution, Hormone Balance, And Libido
Pumpkin Seeds- Zinc is essential for hormone production for men and women. Zinc intake is associated with higher sex drive in both men and women. It is also helpful in quality and quantity of sperm production (if you are working on fertility factors). Pumpkin seeds are a great natural source of zinc. I like to grind them and add to oatmeal, smoothies or homemade granola.
Maca- This is a root found in South America. It is difficult to source in America as a food, however it is easy to find in supplemental form. It is known for enhancing sexual desire in both males and females. It has been known to improve sperm motility, improve erectile dysfunction and balance hormones. It is a supplement to start small with and work up to 2-3 grams per day. If you are interested in this supplement shoot me an email I am happy to share where I recommend sourcing it from.
Dark Chocolate – Bioflavonoids that are found in dark chocolate help keep blood vessels healthy and allow for optimal blood flow to your sexual organs. This blood flow is essential for arousal, lubrication, and achieving orgasm. Dark chocolate (more than 70% cacao) also boosts dopamine, a neurotransmitter in the brain found in pathways of motivation and pleasure.
Garlic – I know this one doesn’t seem intuitive or synonymous with romance, but an active compound found in garlic, allicin, has been shown to improve circulation by thinning the blood. This aids in tissue receiving nutrients and can increase physical sensation. Perhaps both partners will have to agree on a garlic filled meal, we wouldn’t want intake of garlic for these purposes to be counter-productive.
Celery- This vegetable contains a compound called androsterone that helps your body produce pheromones. You know what those do.
Pineapple- This delicious fruit contains bromelain which is an important enzyme for men increasing testosterone and libido. It also has the added benefit of decreasing inflammation in the body.
Ginger – This herb boosts circulation and thus, sexual sensation. Add some ginger to that cocktail this weekend.
Lentils and Nuts – All contain arginine, which can help boost female libido through the dilation of blood vessels near female organs.
Spinach – High in folate, which helps produce histamine, a compound released from mast cells during sexual arousal.
There is much that may also play a role in low sexual drive that may not have to do with hormones,eating or your physical health. Emotional health and relationship issues and even trauma can play a role in these symptoms. Remember to be patient and understanding with your partner and if you feel this is a persistent problem seek help from a qualified family counselor.
Caitlin Johnson is a dietitian, wife, lover of ice cream, chef wannabe, California-girl, Christian, liver eating, "food-avore."
110 N McClelland Street
Santa Maria, California 93454