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LIQUID GOLD: Gut-Healing & Mineral-Rich BONE BROTH

Mar 14, 2017 3:15 PM

Benefits of Bone Broth

If you haven’t already incorporated bone broth into your cooking routine, you’re missing out on the tremendous health benefits of this incredibly healing and nutritious powerhouse, and no, it’s not just a new food trend. Used for centuries around the globe, bone broth has long been incorporated into diets to stimulate healing and also provide a simple, yet very nutrient-dense food source.

The History of Bone Broth

Bone broth in it’s essence has been around for centuries. From hunter-gatherers to Chinese Medicine to your Grandmother's kitchen it stands the test of time. Unfortunately however, due to the advent of processed foods and the lack of time for traditional cooking in our modern society, real bone broth has been lost to many households.

The healing power of this broth is hard to beat, which is why I’m so pleased that it has come into the spotlight. There’s nothing like a warming bowl of broth to ‘fix’ you up when you’re a little under the whether this time of year, or anytime for that matter.

What are the Benefits of Bone Broth?

Chicken soup isn’t just good for the soul, a bone broth is a true powerhouse containing healing compounds like collagen, glutamine, glycine and proline all of which help to heal the gut lining. It is also packed with almost every mineral. Bone broth can aid in everything from digestion and gut-health to immunity, joint-health and even act as a beauty boost!

Top 3 Benefits:

1. Gut Health = Immune health. It is becoming more well known that gastrointestinal health is key to over-all health. It is, after all, where we absorb our nutrients. As mentioned above, many of the major substances found in this broth (glutamine, collagen, etc.) speed the healing of the gut lining, reduce inflammation and keep it in top form.

2. Stronger Joints & Bones. The mineral density in this broth means that it is a great way to get extra calcium into your diet, along with almost every other mineral! It is frankly a superior way of getting ALL minerals. Additionally, it contains substances well known to help keep joints lubricated - glucosamine, chondroitin, collagen - they all play a valuable role in maintaining joint integrity.

3. Skin, Hair & Nails. For all the same reasons that it is great for joint and bone health, it is a superior addition to your beauty routine….As all naturopathic doctors will say, you’ll get FAR more out of what you put IN your body than what you put ON it. This super food will do wonders for your skin, hair and nails, because it’s both packed with all the nutrients they need to be healthy and strong, but also because it keeps our gut lining healthy so we are properly absorbing what we consume.

So, How do You Make Bone Broth?

Bone broth is easily made by boiling bones, typically beef or chicken, although fish bones can be used. Combining water and an acid, such as apple cider vinegar, the bones can boil for as little as 4 hours or up to 48. The longer the broth simmers, the more minerals and nutrients are drawn out from the bones. For added nutrients and flavour most bone broths are made with vegetables and herbs such as carrots, celery, onion and fresh rosemary.

Keep in mind that store-bought broth is NOT a substitute for the real deal. There is no comparison with store-bought versions often containing MSG or other chemicals and lacking gelatin and some of the other health-boosting properties of homemade broth.

The base recipe:

Ingredients:

  • 2lbs organic, hormone-free bones (grass-fed beef or chicken)
  • 2tbs apple cider vinegar
  • 2 celery stalks
  • 2 carrots
  • 1 onion

Various herbs are optional such as parsley, garlic and sea salt but I strongly recommend using them as they bring out the flavour.

Instructions:

  1. It’s preferable to pre-roast your bones (especially beef). Place them in the oven for 30 minutes at 350.
  2. Place the bones into a large stock pot with water and vinegar. I like to let this sit for 20-30 mins before cooking as the acid allows the nutrients to become more available.
  3. Add in desired veggies and herbs
  4. Bring all of the ingredients to a vigorous boil then let simmer until done.
  5. Skim the top of your broth for foam and impurities that will rise to the top. This should be discarded.
  6. Remove from heat and let cool. Once cooled use a strainer to remove any bone or vegetable pieces. When cooled throughout, pour into glass containers for storage.

If you own a crockpot this can also be used and is super easy as you can walk away and come home at the end of the day and POW!!! It’s ready.  :)

Bone broth will stay for up to 5-6 days in the fridge, or can be frozen for later.

When to Use Bone Broth?

  • As a base for soups or stews
  • Just on it’s own as a warm drink
  • As a base for gravy and sauces
  • Used as a liquid to cook vegetables or quinoa/lentils to add extra nutrients
  • Add to mashed potatoes or sweet potato mash, cauliflower rice, etc.

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Dr. Smith is a licensed, board-certified naturopathic doctor in the province of Ontario, a member of the Ontario Association of Naturopathic Doctors and the Canadian Association of Naturopathic Doctors.

 

  

Dr. Smith’s Naturopathic Remedies for the Dreaded Holiday Hangover

Dec 12, 2016 7:00 PM

The season of gluttony is upon us. During the holidays we tend to forego our well-balanced diets and will power, to indulge and often times, over-consume. And while gathering with friends and family with food and drink in-hand may be the very thing we look forward to most, the overload on our poor bodies can make for wicked hangovers.

The most common culprits tend to be sugar, alcohol and as always, stress.

These can leave us experiencing a range of symptoms from gastrointestinal, to headaches and malaise, to mental and emotional. Here’s some of my favourite go-to cures for treating holiday (and other!) hangovers:

B-Complex with Food

Whether taken before or after you’ve indulged this can help get the essential b vitamins back into your system, which will perk you up. Always take B vitamins with food otherwise you’ll get an upset stomach and feel worse!

Intravenous Vitamin Therapy

Vitamin Infusion Therapy (IV Therapy) provides the vitamins, minerals, and amino acids your body needs, in the most efficient and effective way, powerfully igniting the healing process at a cellular level. In particular, the classic Myer’s Cocktail is the way to go to rid yourself of a hangover - jam packed with B vitamins and of course a bit of saline, and you’ll feel better within the time it infuses (which is 30 minutes).

Chelidonium Plex by Genestra 

This stuff is amazing. Full stop. It’s a blend of herbal ingredients that detoxify the body by stimulating your organs in charge of elimination: liver, kidneys and intestines. Take 15-25 drops under the tongue before or after you are over served and you’ll be feeling better for it in the morning.

Plan C 

Plan C is a custom blend of electrolytes, ginger, antioxidants, vitamins and more created by my classmate. This hangover formula, which has helped so many recover quickly from a big night out. Definitely worth having on hand!

Exercise

Even a brisk 20 minute walk has tremendous benefits such as aiding digestion, combating fatigue and improving your mood, but it also just gets things moving so that you can clear them faster.

6 Bonus Tips To Reduce Holiday Hangovers

Small efforts can really reduce the stress on your body during the holidays. Here are some shifts you can make that still allow you to be in the holiday spirit (read: party), without completely overloading your system and then paying for it.

1. Stay hydrated - drink water in between alcoholic drinks or at least a few glasses before you go to sleep.

2. Moderate or really cut your sugar intake - this makes a huge difference as this is what gives us profound FOOD hangovers and will really amplify an alcohol hangover.

3. Swap some cocktails for mocktails - try these healing hot chocolates

4. Include some salt in your food before or after to help you stay hydrated.

5. Sleep it off! Sleep is when our liver works to digest and breakdown everything we’ve consumed - it helps a lot to allow yourself to sleep it off and give it time to handle the influx.

6. Do NOT reach for coffee immediately upon waking...alcohol is dehydrating and SO is coffee, hydrate before you dehydrate (again)!


Dr. Smith is a licensed, board-certified naturopathic doctor in the province of Ontario, a member of the Ontario Association of Naturopathic Doctors and the Canadian Association of Naturopathic Doctors.

 

  

5 Healthy Hot Chocolate Hacks to Boost Naturopathic Healing

Nov 22, 2016 9:00 AM

 

When I think of hot chocolate, I think of drinking it after skating and skiing when I was young to get warm. Unfortunately, it was always super sugary powdered mix that makes my teeth hurt just thinking about it.

Thankfully, you can have the best of both worlds. The warming treat of hot chocolate, with healing properties to make it the perfect thing to enjoy on a cold winter day.

Cocoa or Cacao?

Easily confused, yet the difference in healing potential and flavour is immense and lies in how they are processed.

Raw cacao powder is made by cold-pressing unroasted cocoa beans. The process keeps the living enzymes in the cocoa and removes the fat.

Cocoa looks the same is raw cacao that’s been roasted at high temperatures. Unfortunately, roasting changes the molecular structure of the cocoa bean, reducing the enzyme content and lowering the overall nutritional value.

The good news is that cacao has some tremendous health benefits such as a very high antioxidant value that can:

  • Lower insulin resistance
  • Lower your risk of stroke
  • Protect your nerve cells
  • Lower blood pressure
  • Boost your mood
  • Provide minerals such as magnesium (often those craving chocolate are actually needing this often deficient mineral)

With the chilly weather here to stay for the next many months, the best way to keep warm and support healthy immune function is with a warming drinks, soups and stews.

I’ve put together 5 hot chocolate hacks that support naturopathic healing. They harness the benefits of botanicals we commonly employ in naturopathic medicine to support optimal immune response so that you can warm up, and deliver some valuable nutrients and support to your body at the same time. A lovely win win.

5 Healthy Hot Chocolate Hack To Boost Naturopathic Healing

 

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We have a new website

Nov 7, 2014 10:52 AM

We are happy to introduce you to our new website. Totally redesigned and rebranded, it contains plenty of information about our practice, including the treatments and services we provide. It also includes a Resources section.

Make sure you visit this Blog often, as we will be posting relevant news and sharing knowledge about various areas of naturopathic medicine with you.


Dr. Smith is a licensed, board-certified naturopathic doctor in the province of Ontario, a member of the Ontario Association of Naturopathic Doctors and the Canadian Association of Naturopathic Doctors.

 

  

 

 

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2nd floor @Xiaolan Health Centre,
88 Prince Arthur Avenue Toronto, ON, M5R 1B6
T 416.929.0707 • F 416.924.7813 • info@drsmithnd.com

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