The Benefits of Bone Broth

Over the past two weeks, I’ve been sick…Like REALLY sick.

But here I am today, partly in thanks to a simple, cheap health health hack, and all it takes is patience.

mebonebroth1

Started as a sore throat, then add a cough, to phlegmy cough, to wanting to DIE!!! About a week in, we of course had company, which a can’t deny no matter how sick I am, because I love them, but obviously kept my distance. We had A whole roasted chicken, and Smoked Ribs for dinner, which meant, LOTS OF BONES! LOL

Of course, in typical Jeff fashion, he just wants everything clean, like NOW, but his brother pretty much MADE him get out the stock pot and recycle those flavor filled bones.

Next thing you know, with beer in hand, they’re digging through the spice cabinet, smelling all the spices, figuring out what would add the best flavor. This is after the salt,pepper, onion and fresh ginger. Kinda cute to watch actually. ♥

Anyway, the point of this blog/article, is to share:

  1. How DELICIOUS bone broth can be
  2. How many amazing benefits it has for you health
  3. How much better it made me feel and I should have thought of it sooner
  4. My reminder to myself, to start adding it more frequently to my diet!

So what is it?

BONE BROTH1

Bone broth is made using the bones and cartilage from meat, often chicken or beef.

The bones and cartilage are simmered on a stovetop or crockpot, resulting in a liquid broth that can be used for soups, added to other meals or just sipped warm from a coffee cup (my favorite way)

Bones are actually densely loaded with a variety of minerals, as well as gelatin and collagen, which is why bone broth can have many health benefits.

Bone broth is actually loaded with minerals, as well as some vitamins. Bone broth contains a very high amount of magnesium. It is also a good source of iron, selenium, copper, phosphorous, potassium, sodium, vitamin C, and vitamin B6.

Bone broth also contains several amino acids that our bodies do not produce them when we are under stress, meaning that we need to get these amino acids through our food. Bone broth contains four amino acids—arginine, glycine, glutamine and proline—that are needed for immune function, gut function, cognitive ability, and body detox.

So what is bone broth good for?

1. Heal Leaky Gut
For people with leaky gut and other digestive disorders, drinking one cup of bone broth each day can actually help completely treat their condition in some cases. The gelatin in bone broth is effective at repairing holes in your gut that lead to diarrhea, food intolerances, constipation, and bloating.

2. Boost Immune Function
Bone broth can help prevent a wide range of health problems, by improving immune function. This is due to its dense concentration of minerals, amino acids, and other nutrients.

3. Fight off Colds and Viruses
There’s a reason you have chicken soup when you’re sick. Studies have found that bone broth is effective in reducing the symptoms of the common cold. Bone broth helps clear your sinuses and respiratory passages. It also provides you with easy-to-digest nutrition. (Maybe this is why, once the broth was made, I went from wanting to DIE for a week and a half, to feeling 60% better within a couple of days 😉

4. Eliminate Joint Pain
For years, people have used glucosamine supplements to ease joint pain. Bone broth contains glucosamine, which means that it can also be effective in reducing joint pain. Bone broth can also help strengthen bone and prevent osteoporosis.

5. Improve Sleep
Bone broth contains glycine, which has many health benefits. In fact, studies have found that glycine can improve sleep quality, as well as improve memory. Taking bone broth can allow for more refreshing sleep and better cognitive function.

6. Look Young
Bone broth is loaded with collagen, which provides many bone broth skin benefits. Collagen is essential for skin health and keeps us looking young. Many skin products use collagen, but drinking bone broth can give you an added effect, helping your skin look firm, radiant, and young.

7. Hydrate Your Body
Since it’s loaded with minerals and electrolytes, bone broth can actually hydrate your body better than water. Since dehydration is common for women who are pregnant, there are a lot of bone broth benefits for pregnancy. Bone broth can also help athletes rehydrate their bodies.

How to Make Bone Broth and Bone Stock

BONE BROTH

Not only is bone broth good for you, but it’s also very easy to make, Time consuming, but easy, lol.  You can make bone broth with meat bones, water. For added flavor, add in seasoning/spices, salt/pepper, fresh ginger, onion, etc, whatever you like the taste of.

Best time to do it? Obviously after you cook a turkey, whole chicken, or meat with bones!

To make your bone broth, place meat bones into a Crock-Pot or a slow cooker, then fill it up with water.

TIP: Before cooking, add two tablespoons of apple cider vinegar. This helps draw out nutrients from the bone during the cooking process.

When you start cooking your bone broth, bring it to a boil, and then reduce it to a simmer. It should simmer on low heat for at least six hours, but you can cook bone broth for 24 hours (for chicken) to 48 hours (for beef).

When you are done cooking the bone broth, there will likely be a layer of fat on top. It’s best if you leave the fat there until you are ready to use the bone broth, as the fat preserves the broth.

That’s about it! Pure deliciousness, that’s time consuming, but easy, and SO worth it!

Today I’m feeling like a million bucks, FULL of energy and healthy, and I can’t help but wish we hadn’t had our visitors a week earlier, lol

Until Next time,

Steph

 

LOW CARB LASAGNA??

cabbage lasagna

LOW CARB COMFORT CABBAGE LASAGNA

Trust me, you won’t miss the noodles!! 🙂

Do you get invited to potluck after potluck, and stuggle to think of something to bring, that won’t sabotage your weight loss goals??

I made this lasagna originally for my gym girls luncheon a LONG LONG time ago, and just haven’t had enought to get it in a blog!!! We all like to eat as healthy as we can but we also like to feel like we are having a treat!!! This lasagna checked off both!!!

I combined two different lasagna recipes that sounded good, and adjusted to fit my personal goals, and this is what I came up with!!! It was fantastic if I do say so myself 😉 Trust me, you won’t miss the noodles!!! I’ve been kinda OBSESSED with Cabbage lately, so why not??

Please Share with Whomever you think would enjoy!!!

Video on How to Remove Cabbage Leaves Here

Ingredients:

  • 1 large sweet yellow onion, chopped
  • 2 Cloves Of Crushed Garlic
  • 1 3/4 Lb 99% fat free ground turkey breast
  • 1 (28 oz) Can Crushed Tomatoes
  • 1 (6.5 oz) Can Tomoto Sauce
  • 2 tsp of Stevia (optional)
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1/2 tsp Fennel Seeds
  • 1 1/2 tsp Dried Basil
  • 1 tsp Italian Seasoning
  • 4 Tbsp Fresh Parsley
  • 1 Large Head Of Cabbage
  • 24 oz low-fat or 1% or 2% cottage cheese
  • 1 Egg or 2 egg whites
  • 1/2 tsp Salt
  • 3/4 Cup Parmesan Cheese
  • Non-fat or low-fat mozzarella cheese, shredded (about 1/2 Cup)

1. Boil water in a large pot. Clean cabbage and gently peel leaves. Place in water, boil for 5 minutes or until soft and tender…they won’t soften when you cook the lasagna. Remove from water and drain.

2. Preheat oven to 425 degrees.

3. In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in crushed tomatoes, tomato sauce. Season with stevia, basil, fennel seeds, Italian seasoning, 1/2 tsp salt, 1/2 tsp pepper, and 2 TBS parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally.

4. In a mixing bowl, combine cottage cheese ( squeeze out as much moisture as possible with paper towel or cheesecloth) with egg, remaining parsley, and 1/2 tsp salt.

You can use Paper Towel or Cheesecloth

 

5. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9×13 inch baking dish.

Arrange cabbage noodles lengthwise over meat sauce. Spread with one half of the cottage cheese mixture. Spoon 1 1/2 cups meat sauce over cottage cheese and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese. Bake for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.

The picture below is before Mozza and Parmesan was added.

 

ENJOY!!!!

P.S There may be a lot of extra “juice” if you don’t get enough of the moisture out of the cottage cheese. If so, you may have to drain a little off with a large spoon.

This ends up even BETTER, and stays together fantastic the second day!! Leftovers are SOOOOO delicious, so double it up while you are at it, and freeze if you like!

Find More Recipes @ www.Operation-Lean.com

or at Project Lean

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The Follow Thru Can be Scary

Have you ever had a plan in your mind, like something big, time consuming and REWARDING, that just keeps getting put on the back burner.
It keeps getting put off over and over cause it’s not integral to your everyday tasks that NEED to be getting done, even though it’s important to you and you know it’s going to make a difference?
Part of your excuse is because it’s time consuming and stressful things keep popping up making you tell yourself that you don’t need to add anything else to your plate.
But REALLY in the back of your mind it’s also because you’re scared.
You’re scared to put yourself out there,
scared to tell your story,
scared of what the reaction others will have regardless of what you HOPE their reaction will be.
You’re scared that what you dreamed up won’t become a reality, no matter how much you effort you put in.
Another perspective could be to think, how much time am I going to waste thinking about this if I don’t just DO IT!
So there’s your answer, just do it!!
You have nothing to lose…
With all of this being said, I’ve been planning to start a podcast for over a year.
I listen to podcasts every single day,
On my Drives To/From Work
During my Workouts,
While Cleaning
Basically any time that I’m doing something that doesn’t take 100% focus, and this makes me feel more productive.
I’ve never ONCE told myself that it had been a waste of my time to listen.
As I listen, I always think of all the things I would want to add to the conversation if I had a chance. I think about what I would love to share through my experiences.
As I get older, and gain more life experiences through all the highs and all the lows,  what I want to teach evolves.
I don’t think I’ve been quiet about how stressful these past couple of years have been, despite all the highs that came along with them!
Through these experiences, I feel like I have so much to share.
Every time I do, the dialogue opens up and I find out, I’m not alone. I suffered by myself for most of it, cause I didn’t want to bother friends,family, or acquaintances with the details, little did I know, it would have been a lot easier on me if I did!
Once the biggest recent stress was wrapped up last month, my plate felt empty, which is NOW why I finally have time for my passion project:

My Podcast-

Experience Your Potential

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I’m interviewing AMAZING women who have come from very stressful situations (all different) but have persevered through the negativity, abuse, shame, stress, heartache, and so much more, to become INCREDIBLE members of society because they believed in themselves, worked hard, and didn’t give up!
My hope is to reach all women who are struggling and showing them that there’s still hope.
To show them that their future is bright and to give all of us as MANY examples of triumph as possible
My Plan was to Have Episode 1 Released in January, but like life can be-SHIT HIT THE FAN, and it got put on the back burner again. Deadline Missed…but that’s ok, cause I didn’t give up!

So TODAY, I’m releasing Episode #001-MY STORY

In this first episode, I tell the quick version of my story, and my plans for this podcast. Over future episodes, I will get a lot deeper into my story as I chat with my phenomenal guests!
Meanwhile, I’ve been trying to get ahead with recordings, so I can release an episode each week.
I have my first guest under my belt (who was AMAZING by the way, I can’t wait for you to hear it) and 4 more AMAZING ladies already booked and ready to go.
Download on iTunes HERE and subscribe so you don’t miss any future guests that could change your life.
When you’re done, if you love it (or if you don’t) please please please leave me a review, good or bad. I want to make every single episode better!

One thing that won’t change (viewer discretion is advised) is that there is foul language. Myself AND my guests are passionate about our experiences, and it comes out with the odd (or frequent) slip of the lips.

I also know, that when I’m happy, or excited, I’m really happy, and I laugh too loud, and that will be a work in progress!

Regardless, let me know what you think,
I couldn’t be more excited to be getting this out and into the world, and hope that we can all change for the better one episode at a time
P.S If you know someone who has surpassed the odds, and has become magnificent, please let me know. Finding amazing stories that NEED to be told is challenging, and I could use some help finding the best of the best!
Steph
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Get in on the slimdown!

 

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Have you been making excuses for long enough?

Is it always, “I’ll start after this next party, or family get together?”

Are you struggling with sugar cravings? 

Do you Feel Bloated?

Are you unmotivated to get moving?

Are you wanting to make changes but need a kick in the ass, support and a plan from someone who has been there?

I CAN HELP.

Picture yourself in 11 days, with a brand new outlook. A better mindset, a tighter physique, a more energetic spirit, and the belief and tools to keep making progress all the way through all the summer festivities!

I KNOW you can do it, because I DID.

In 11 days you could feel:

  • less bloat
  • fewer sugar cravings
  • decreased stress
  • more alert and focused
  • decreased inflammation
  • more energy
  • more confidence
  • more in control
  • more muscle tone and less belly fat

WHAT YOU’LL GET.

  • One-one support with me
  • A private FB community for support and tribe
  • A step by step program to show you what to eat and best timing for best results
  • Exercise ideas to meet you where you’re at and challenge you for your best transformation

Trust me, nothing feels better than meeting your goals, making big changes, and SUCCEEDING with the follow thru, all the while, making amazing friends from all over the world. Friendships that will last a lifetime!

Message me here for more details!!

6 Tips to stay motivated to work out

1. Remember why you started:

When you FIRST decided to start workout out, what was the reason?
Was it to lose fat?
was it to decrease your Cholesterol levels?
Was it to prepare to rock a bikini on an upcoming vacation?
Was it to better keep up with your busy family?
Was it because of how much you love it, and how great it makes you feel?
Whatever the reason, there WAS a reason you got started. NEVER stop reflecting back to those initial thoughts that made you start with fitness in the first place. It was important enough to you to get started when you had no clue what you were doing, and it is just as important for you now. Remember, even if you’ve met your goals, you won’t maintain them if you stop!

2. Ask yourself “will I regret skipping this workout”:

If your plan consists of 5 workouts a week, and it’s Friday and you’ve only completed two…how do you feel? If you skip this Friday’s workout cause you just don’t feel like it, there will be no way you will reach your goal by the end up Sunday (unless I suppose you double up one day, which I don’t recommend) How do you feel when you make that decision? Even if you are well on your way to reaching your longer term goals, it feels like you failed when you don’t achieve your weekly goals. You made a deal with yourself to get it done, and you can’t help but feel like you’ve let yourself down. So before you throw in the towel, think first about how you will feel Saturday morning (and maybe remind yourself of all the other times you got it done when you didn’t want to, and how great you felt when you were done)

3. Try a group fitness class:

If you have been working out at home, by yourself, or running outside, anything solitary, it can be more relaxing, less pressure, and more convenient. There’s no doubt though, being surrounded by a class full of other people who a working their asses off increases the energy output of the entire room! Friendly competition and the motivation of others can give you just the motivation that you need to take it up a level! Not only that, but when you start to meet “group fitness friends” you will find that you look more forward to seeing your friends even more than you enjoyed the workout, and that will keep you consistent (and you’ll surely hear about it when you skip class)
One of my FAVORITES right now is F45, which stands for Functional Movements in 45 minutes) check out this link for a studio near you! You won’t be disappointed, and there’s NO excuse when the entire HIGH intensity workout only takes you 45 minutes right?
group fitness

 4. Workout with people who cheer you on:

Start your fitness journey with a friend who has the same goals. Like above, setting goals with others keeps you accountable, and a little push from other people along the really helps. ESPECIALLY when they understand your current situation. You will have another to celebrate achievements and to discuss and work thru challenges with  (you’ll notice that everyone has their moments of struggle)

5. Make a great playlist:

You MAY be like me, and prefer to workout in solitude for better focus, or with a good fitness podcast to learn while you train. You can never learn enough. BUUUUT most prefer an upbeat, motivational, make you wanna dance type of playlist to keep the energy high! Spend some time picking the PERFECT playlist (if you’re like me and know NOTHING about music, ask for help on your social media, you will get tons of suggestions) Leave out any songs that you don’t LOVE and only listen to it when you’re working out. You will end up wanting to do your workout, just so you can listen to your feel good music!
music

6. Track your success:

NOTHING is more motivating than seeing the changes you planned for. Whether it be strength, weight loss, better blood work, or having your clothes fit better…seeing your hard work pay off will motivate the crap out of you! SO TRACK YOUR PROGRESS. Whatever it is that you are working on, write down where you are initially and compare as you go.
TIP: If the plan is fat loss, remember, the scale doesn’t tell the whole story, ESPECIALLY if you are a beginner. Body re-composition is a beautiful thing, which will show HUGE changes in your shape, but maybe not even a pound difference on the scale!! Be sure to take photos and measurements, or use your favorite pair of jeans as your measuring stick 🙂
SOOOO, there you have it! My top tips for staying motivated when it comes to your workouts! Keep in mind, it’s just GOOD FOR YOU! That should be enough, but when that mindset just isn’t cutting it, this list will help 🙂
Do you think you would benefit from help one on one? Check out my online packages HERE
OR
You’re a beginner
Don’t QUITE feel you need One on One attention, or that’s just out of your budget
You don’t necessarily need a custom workout plan to stay active
You don’t want to spend HOURS scouring the internet for information that just ends up confusing you more
You need accountability
You want a weekly plan to learn everything you need to reach your goals over 8 weeks
If this sounds more like you, check out Hijack Your Health in 8 Weeks