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VIDEO: The Benefits of Bone Broth, Part 5 Homemade Bone Broth

This entry is part 5 of 5 in the series The Benefits of Bone Broth

– You wanna get a good source of bones and that is grass fed beef bones. And grass fed because the grass fed beef contains a lot of omega-3s. So we’re looking for omega-3s in our diet which is anti inflammatory fats versus the omega-6s. Omega-6s are very important in our diet but there’s sort of a preponderance of omega-6s and so we’re getting too many omega-6s. And that leads us down an inflammatory pathway. So that means more joint pain, more inflammation in the body, and that’s something we want to balance out and avoid the sort of imbalance of omega-6s to omega-3s. So find grass fed beef and get grass fed beef bones. Now grass fed beef has a little bit different flavor than corn fed or soy fed or zorgon fed beef. It’s a little bit more I would say gamey.

– It’s a little more lean.

– It tastes a little bit more like cow. And it’s not so inflammatory for you so try and stick with grass fed. We have a couple of companies here in the valley that have grass fed beef and you can find those. Natural Grocers I think has a good selection. The Medford Food Co-op, the Ashland Food Co-op, and sometimes you’ll find some at Shop’n Kart in Ashland.

– And find your local farmers too.

– Absolutely support the local guys.

– I mean shake the hand that feeds you is what I like to say.

– Please. So find the local farmers. And here’s an important thing. Is that if you make your own bone broth which I would highly recommend because it’s really the most cost effective and best way to do it. What ever recipe you use you wanna add a little bit of apple cider vinegar to it. Because what you have an opportunity with when you’re making bone broth is to get a lot of minerals out of those bones. But the way that you’re gonna do that is through apple cider vinegar. It’s the vinegar that can actually pull the minerals out of the bones into the bone broth and that’s gonna be a way that you can actually maximize the nutritional value of the bone broth that you’re making. So my favorite recipe and it’s super simple is I take about a pound and a half of grass fed beef bones. I like beef bone broth.

– Okay.

– That’s my personal favorite. I like chicken too. But I’m more of a beef bone broth person. So I take a pound and a half of grass fed beef bones with the marrow. And I add a gallon of water to that. And then I put two tablespoons of apple cider vinegar with two teaspoons of real salt in there. And then I take an entire bulb of garlic and I crush it because I wanna activate the allicin in the garlic by crushing it and then I add that. And it’s all in a crock pot and I let that cook for 24 hours. Add a little more water then I might let it go another 24 hours. I like to really cook mine. 24 hours is adequate 48 just takes it to the next level.

– You know adding water to the bone broth it’s important to have a clean water source. So if your municipal water source is high in chlorine you can actually cook that down and concentrate the chlorine. So you know use a clean water source. If you can get you know Mount Shasta water or a filtered water that has no chlorine in it it’s gonna be the best. And it’s actually gonna taste better for you.

– Yes.

– It’s gonna be better for you it’s gonna taste better. So use a clean water source. And you know my bone broth recipe is sort of similar to yours. And I like to put in lots of garlic. And if you’re coming off a fast or you’re looking to heal your gut and you’re sensitive to some things. You know you can just be as simple as bones, salt, and water. Right? And a little bit of apple cider vinegar. You can avoid putting in the garlic and the onions and the celery and things like that. But my favorite way to break a fast is actually with bone broth. It’s super good, it’s super healing for the gut.

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VIDEO: The Benefits of Bone Broth, Part 4 Bone Broth Brands

This entry is part 4 of 5 in the series The Benefits of Bone Broth

– If you don’t wanna make your own, and I guess that is most cost-effective, to make your own, it costs me like about eight bucks to make a gallon, or you can buy some, you know, like 9 bucks for 24 ounces.

– That’s your call.

– Yup.

– But it’s important that you get a good brand. Now, I’ve talked with people and they say, hey, you know there’s this brand and it’s on the self. It’s in a box. And it’s self stable, what about that? And I say, no, do not use the bone broth’s that are in shelf stable containers that aren’t refrigerated. That’s not the kind of bone broth you wanna get. If you’re gonna buy bone broth, you either wanna buy it where it’s frozen or in the refrigerated section. And I have three brands that I tend to recommend to people. There the ones that I have found to be the cleanest. They’re organic, and that would be Kettle & Fire, is a great one. EPIC is another one. And then the last one is Boneafide. Those are the three. So, Boneadfide you’ll find in bags in the freezer section. The EPIC, and the Kettle & Fire… The EPIC is in glass jars. You’ll usually find that in the refrigerated section. And then, Kettle & Fire does come in a jar as well. Now, there is a another thing that people could do as it comes to mind, is there’s another brand called Ancient Nutrition. And what they’ve done is they’ve created a bone broth protein powder, where they’ve actually taken the broth and they’ve dehydrated it. And turned it into a powder. And so you can add that to smoothies, or you can add hot water to that and just drink it. So, that’s adequate also. And that might be like, something to take on the go. If you’re travelling, you can have the powder with you. I’ll stick it in like, a backpacking trip.

– Backpacking trip, would be a great example of that. Camping, backpacking, you know, traveling across the country. A lot of people that are following specific diets or want to eat healthily, they complain that traveling through airports or going through the middle section of the country, it’s really hard to find good, clean food. So, this is a great way to actually take something with you. And you know, air travel you have to take something in powder. You can’t bring liquids through, so, what a great solution.

– Absolutely. You know, there’s one last thing I wanna mention when it comes to bone broth. And that’s if the idea of drinking a cup of bone broth is not appetizing to you, then bone broth is a fantastic base for soups. And here we are, we’re in the winter. And it’s cold. And what better time to make soup, than right now? So, make some bone broth. And have that as the base of your soup, and you will have an incredibly nourishing soup.

– Awesome. That sounds delicious.

-It does. Doesn’t it?

– Yup!

– Makes me want to go, to make some.

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VIDEO: The Benefits of Bone Broth, Part 3

This entry is part 3 of 5 in the series The Benefits of Bone Broth

– Bone broth, not only is it rich in different animo acids but it’s also really rich in something called glycosaminoglycans. We call them GAGs, and these are things like chondroitin sulfate and glucosamine.

– Right.

– Which glucosamine is more in shellfish it’s not really in bone broth but these are nutrients that go in and actually can help build up the cushioning agents of the joints like the synovial fluid. Also in that category would be things like hyaluronic acid and that’s really essential for the skin as well as the joints, particularly the synovial fluid that cushioning agent in the joints. So when you’re drinking bone broth you’re getting these glycosaminoglycans that are going to nourish the joints and help with any kind of maybe stiffness or popping and cracking that you might have in the joints.

– Reducing inflammation and supplying the base components for building new materials. So if your joints are deteriorating because there’s a loss of cartilage or you have a torn ligament or a tendon or some chronic inflammation in that tissue, it’s good to have something like bone broth first to heal the gut, but also to supply those base building materials that your body uses to make new tissues with. It’s important to have those. You know, it’s also good to have bone broth because it contains a lot of minerals but it contains fats and it has the GAGs and that’s really helpful for adrenal glands. So adrenal glands have a lot to do with controlling inflammation in the body and if you have joint issues you might want to take a look at adrenal fatigue and you want to look at bowel permeability or leaky gut. Bone broth is a quick way to address a lot of things at one time. And you said skin which is great. Joints, skin, immune system. What else we have on that list?

– Well, joints skin, liver function, liver detoxification, kidney health, I mean, the list kind of goes on.

– It’s sort of amazing.

– It is think about if you’re making bone broth, one of the things that you’re going to get is the bone marrow, and bone marrow is incredibly nutritious. When I was back in college, my college days, I took the most fascinating class I ever took was nutritional anthropology where we got to trace the evolution of the human diet which was my first real eye opener.

– That’s cool.

– Yeah, that made me go Paleo before there was Paleo and so you know our ancestors, before we were really able to hunt we were scavengers, and there’s a lot of evidence that we would crack open old bones to get the marrow out because the marrow is so nutritious.

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VIDEO: The Benefits of Bone Broth, Part 2 Joint Health

This entry is part 2 of 5 in the series The Benefits of Bone Broth

– I do a lot of sport’s medicine in my practice, a lot of injection therapy using Prolotherapy or Platelet Rich Plasma, and people always ask, “What is it that I can do at home to help with this process?” And one of the things that I recommend is actually bone broth. And the reason that I recommend bone broth is that it supports collagen repair. Right, so we look at the components of bone broth. Not only does it have the glutamic, the Glutamine, but it also contains collagen and it contains amino acids, and it contains minerals. And so when I’m looking to compliment the therapies that I utilize, bone broth is one of those things that is easy to recommend.

– It seems like bone broth is really fantastic for bone and joint health. So if people have joint issues, and I would imagine with the Prolotherapy a lot of times you’re probably addressing some joint issues there.

– Yes.

– From those that might be weekend warriors or people who just have some bad joints.

– Or history of you know being, I have people that come in and say I used to be a dancer, or I’m down hill skier, or I do a lot of hiking. And my joints just start holding up and they’ve taken so much abuse over time. There’s a couple of things going on there. One is that the joints are probably deteriorating. But a lot of us just have horrible diets and horrible guts. And if you have a horrible gut, leaky gut or valve, or permeable valve, then you probably have an immune response, which is leading to inflamation of the body.

– Right.

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VIDEO: The Benefits of Bone Broth, Part 1 The Immune System

This entry is part 1 of 5 in the series The Benefits of Bone Broth

– Bone broth, there’s some ancient wisdom in bone broth.

– Okay.

– ’cause this has been around a long time. Bone broth, you would think bone broth is just hitting our consciousness now because it’s just getting popular. The reality is, is that bone broth has been used for thousands of years by a variety of cultures. And the most famous example of bone broth is really chicken soup stories, right? Like chicken noodle soup.

– Yeah, you get sick, what does Grandma make for you? Chicken noodle soup.

– Chicken noodle soup. And does that benefit the immune system? Somehow we all feel better when we drink chicken noodle soup. Yeah, why does everybody recommend chicken noodle soup when you get sick?

– It’s interesting.

– Isn’t it?

– But if we want to talk about some of the benefits of bone broth, is that one of the things it does, is it helps support immune function.

– Right.

– And it prevents the migration of immune cells. So, that’s a good thing.

– So, it actually helps you feel better.

– It actually helps you feel better.

– Biochemically, physically, anatomically, all that, right?

– The whole shabang.

– It’s not just because it tastes good.

– Right.

– But I’m sure that has something to do with it as well, right?

– I think so because when something is flavorful, and it nourishes our senses, and we’re built up by our senses, so nourishing our senses is really important and so if something tastes good, and feels good, that sends us a positive signal in our being and the immune system will respond to that. Our whole being will respond to that. So, we’ll feel better from it.

– There’s something to be said about the smell of when it’s cooking too, right? So, we talked about digestion and now there are several phases to digestion and one of them is the brain is sensing something cooking. So, there’s a lot to be said about that and relaxing the vagus nerve and so the immune systems responds to several different things going on at the same time. One of the great things about bone broth and the immune system, is that it sort of starts healing the gut.

– Yes.

– Right?

– Yes.

– And as you eat, if you guys have been tuning in every Wednesday, you know we’re all about the gut and we’re all about, I mean we’re talked about digestive bitters and how it affects the gut and how it affects the immune system. Well, bone broth is sort of the same thing, where it starts affecting the gut and the immune system resides in the gut. It’s constantly monitoring what’s coming in to your body from the outside world. So, it has that effect on the immune system through the intestines, right?

– Absolutely. And one of the benefits, the other benefits with the gut and is that it can heal, it can help heal the lining of the gut because bone broth happens to be rich in an amino acid called glutamine. And glutamine is necessary to maintain a healthy intestinal lining. And people who have leaky gut or intestinal permeability issues, glutamine is a key amino acid to begin healing that lining. And bone broth is rich in that amino acid. So, a cup or two or three of bone broth a day can be very healing to a gut lining.

– I think there have been books written about bone broth.

– There have.

– And the healing qualities, right? And there’s even, you can look at–

– There’s the bone broth diet even.

– Yeah, the bone broth diet or you can look at the gut and psychology syndrome diet. And look at all of the healing qualities that bone broth comes along with, that is has, but healing the gut probably one of the primary, I would say, one of the best functions of bone broth is that it has that effect on the gut.

– Yes.

– Right?

– Absolutely.

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VIDEO: Your Children Aren’t Making You Crazy, Their Guts Are

Did you know that our mental and emotional lives originate in the gut? Remember the saying, “You are what you eat?” Well, research proves that to be true. How? Find out as Siskiyou Vital Medicine Nutrition and Lifestyle Coach Ron Veitel talks about a nutritional approach that supports our mental and emotional development, specifically for children.

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Confused about all of the latest warnings regarding coconut oil and other fats in your diet? Siskiyou Vital Medicine Nutritionist Ron Veitel, BSc, gives you the skinny on fats right here. Learn about the truths and myths surrounding the connection between saturated fat consumption and cardio vascular disease. Click on the video image below for more on this subject.

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WTF?! What the Fat

by McClane Duncan, ND

I’ve had several patients and friends approach me about a new documentary proclaiming the evils of fats and proteins and singing the praises of sugar. Of course being that I’m a naturopathic physician who treats cardiovascular disease and diabetes with diet and lifestyle modification, I had to investigate.

What I found was a little shocking and, quite frankly, a little irritating. The film featured physicians proclaiming sugar was not to blame for diabetes and heart disease. Despite the film’s agenda-driven half-truths to lambasting fats and proteins, it did talk about the importance of eating clean environmentally friendly food.

In an effort to clear up some confusion here are some of the facts that I believe the film misrepresented:

MYTH: Fats cause diabetes and raise cholesterol leading to heart disease.

TRUTH:  Fats alone do not cause diabetes and heart disease. Diabetes is a result of too much sugar remaining in the blood stream due to either insulin resistance or lack of insulin. It is true that fatty acids do reduce insulin sensitivity. However, fat and sugar should not be consumed together in equal parts. Eating sugar causes an increase in insulin levels in the blood. Insulin is an energy storage molecule promoting fat storage and fatty acids are an energy burning molecule. They oppose one another.

TRUTH:  Cholesterol does not cause heart disease and is not ultimately responsible for clogging the arteries (atherosclerosis). In the cardiovascular system, cholesterol’s function is to heal damaged arteries and veins. Cholesterol can be compared to a Band-Aid covering a skin wound where they both form a protective barrier to facilitate healing. Cholesterol becomes dangerous in the arteries when it is in the presence of inflammation and oxidation where it hardens, blocking arteries. Blaming cholesterol for heart disease is like blaming gas pumps for empty fuel tanks or firemen for fires.

MYTH: Sugar can be consumed without causing diabetes and heart disease.

TRUTH: Again, sugar causes the release of insulin which stores energy in the form of adipose tissue (fat tissue). The more adipose tissue you carry on your body, the more insulin resistant you become. Sugar is also inflammatory and responsible for the degeneration of the kidneys, small nerves in the hands and feet, eyes and brain. If you don’t believe me, look up the signs and symptoms of diabetes or Type III Diabetes of the brain. Furthermore, the production of energy from sugar produces more free radicals (inflammatory) than does the production of energy from fat.

Not one diet is good for everyone as we are all individuals having our own biochemical idiosyncrasies. I suggest that before you drastically change the way you eat or give up on eating entirely, speak with a functional nutrition expert. The practitioners at Siskiyou Vital Medicine can help you discover what diet is right for you and give you the tools to become your very own nutrition expert.

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Low Fat vs. Good Fat

Eating a low fat diet is not resulting in a low fat nation when it comes to weight, nor is it resulting in better cardiovascular health, less cancer or fewer cases of diabetes. In fact, it seems to be doing the exact opposite.

So why is this happening?

Why is it that Americans spend more money on health care and yet we are nowhere near the top when it comes to international health rankings, and how can it be that Americans make up 6% of the World’s population yet we are responsible for 34% of the World’s biomass due to obesity? Whoa!

Eating Low-fat is to Blame

Well, surely we can blame some of the weight problems on hormones, environmental toxins, sedentary lifestyle and stress but I propose that eating a low-fat diet is largely to blame. When we avoid high quality fats found in nourishing foods we set ourselves up for decreased satiety and food cravings. These food cravings often lead us to eating more, eating more sweets and eating more carbohydrates.

The elimination of fat from our diet is essentially causing us to eat more sugar. Too much sugar causes increased blood insulin levels, increased production of adipose tissue (fat), and increased triglyceride levels, both of which result in obesity, insulin resistance, sexual dysfunction and increased risk for cardiovascular disease.

What’s the Solution?

I guess what I’m trying to say is don’t eat low fat, eat good fat. Good fats can be found in a variety of places like sustainably harvested wild caught fish, grass fed beef, free range poultry and organic-locally grown plants and nuts.

Finally, eat mindfully, enjoy your meals with your friends and family, move your body every day and laugh often.

For more information on how to eat healthy, schedule an appointment with Siskiyou Vital Medicine’s very own Nutritional Therapy Practitioner  Stacey Bailey, NTP. You may also join us at Natural Grocers for a FREE evening of cooking, eating and connecting.

In Health,
McClane Duncan, ND

Dr. Duncan received his Undergraduate Degree, Bachelor of Science in Biology, from the University of Houston-Downtown. He earned his Doctorate Degree as a Doctor of Naturopathic Medicine from Bastyr University and his Post Graduate Training in Prolotherapy, Neurotherapy, and Ozone therapy from the Klinghardt Academy. He is also trained in Anthroposophical Medicine. His medical approach is rooted in Vitalism, a system of medicine that focuses on cure using the body’s own innate ability to heal. He employs time tested natural therapies as well as the latest medical technology to develop sustainable health plans that empower his patients to take control of their health. It is his intention to make complex medicine simple, reconnect people with their bodies, and teach his patients the foundations of health.

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Holiday Comfort Treats

Christmas is just days after the winter solstice, which is the shortest day, and longest night, of the year. By Christmas, we’ve entered wintertime and our stores of energy from the sun and fresh foods are beginning to run low. This time of year can also be stressful, for the many reasons of which we are all aware.

Almost all of us start looking for comfort from outside of ourselves. And when we start looking for external comfort, that often involves food. And when comfort food is involved, sugar and flour seem to take the stage. The problem is, hollow foods made of processed sugar and flour are only going to lead to further depletion and physical stress.

So, here are some nutrient-dense, heart-warming, super comforting recipes to try out, for you and yours. Cheers to happy, comforting and truly satisfying holidays!

Chai Tea

The following recipe uses all ground spices for simplicity…

1 Tbs              Cinnamon
1 Tbs              Turmeric
1 Tbs              Ginger
2 tsp              Black pepper
1 tsp               Cloves
1 tsp               Nutmeg
1 tsp               Cardamom
¼ C                 Loose leaf rooibos tea, or 4 rooibos teabags
½ gallon         Water

  1. Combine all ingredients in a lidded pot and bring to a boil
  2. Simmer for 15 more minutes
  3. Strain through a fine strainer or cheesecloth
  4. Add desired milk and/or sweeteners

For an extra special treat:
Blend tea with sweetener, desired milk, and a little ghee or butter. Whir in a blender until frothy. Sprinkle with turmeric, cinnamon and black pepper. Take a break, you deserve it!

Chocolate Avocado Pudding

4                      Ripe avocados
½ C                 Coconut oil, melted
½ C                 Honey
½ C                 Cocoa powder

  1. Blend Avocados and oil until smooth
  2. Add honey & cocoa powder and blend until smooth
  3. Chill for 1+ hours
  4. Garnish with fresh berries, if you would like that
  5. Enjoy!

Nutrient-Dense Cookies

1 ¾ C              Almond Flour
½ C                Arrow Root Flour
¼ C                Coconut Flour
½ tsp              Sea salt
1 tsp               Baking soda
1                     Egg
½ C                Honey
½ C                Coconut oil or butter, melted

  1. Combine all ingredients in a food processor
  2. Chill the dough in the refrigerator for 1+ hours
  3. Preheat the oven to 350°
  4. Optional: Get creative! You can separate the dough and add different ingredients as desired. This recipe is really flexible! Add some cocoa powder, peanut butter, chopped nuts, cinnamon & ginger, etc. to make any kind of cookie you would like
  5. Divide the dough into 1 Tablespoon portions. Roll into balls and flatten slightly (or make them into any shape you want!)
  6. Place on a baking sheet and bake for 9-11 minutes, allowing the cookies to become golden brown on the bottom and edges

This blog was written by Siskiyou Vital Medicine resident nutritionist Stacie Bailey. She has formal training as a Nutritional Therapy Practitioner and as a GAPS Practitioner. Stacie has extensive experience working with gut healing diets and creating delicious gut healing recipes. She works in the world of nutrition from the ground up as an organic gardener, certified nutritionist, fresh food chef, fermentation artist, and real food advocate & educator. 

Stacie’s focus as a Nutritional Therapy Practitioner, GAPS Practitioner, and chef is directed toward the digestive system, the roots of our health. Digestive health is foundational to overall health, and focusing attention here results in thorough, lasting improvements in health. Approaching health foundationally, from the roots up, inspires a lifestyle change that brings us closer to the earth, our community and ourselves. Stacie provides the guidance, support and recipes needed to enact these lasting nutritional habit changes. After all, a nourished belly makes a happy life.