Latest / Health with Hashimoto’s - Thyroid or Immune Education for Autoimmune Thyroid Disease / Transforming Holiday Leftovers: The Bone Broth Connection

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Transforming Holiday Leftovers: The Bone Broth Connection · Health with Hashimoto’s - Thyroid or Immune Education for Autoimmune Thyroid Disease

• 0:00
  Welcome to the Health with Hashimoto's podcast. My name is Esther.
• 0:03
  I am a registered nurse and I am here to help you every single week figure out
• 0:08
  simple and sustainable ways to impact your health because your health involves
• 0:13
  all of you, the whole person, body, mind, spirit, diet, environment,
• 0:16
  and all of that impacts your immune system, which impacts your Hashimoto's.
• 0:22
  Whether you have diagnosed Hashimoto's, whether you've had it for a long time,
• 0:25
  whether you're wondering if you have it.
• 0:27
  No matter what, your health matters. Your health as a whole person.
• 0:31
  And we're entering into, I guess we already entered into the holiday season. And I'm so excited.
• 0:37
  I love Christmas. I don't love the commercial aspect of it. That part drives me crazy.
• 0:43
  But if you've been listening to this podcast for a while, you know that I am
• 0:46
  a deeply religious person.
• 0:48
  I value my relationship with Jesus so much. And I love to look forward to celebrating
• 0:54
  his birthday and celebrating that with my family.
• 0:57
  And of course, my family, all the four boys, and my husband love the gifts and
• 1:01
  the presents, and we all love the food.
• 1:03
  There is so much to enjoy this season, and especially getting together with others.
• 1:08
  I hope that you either are having or have had a fantastic Thanksgiving and are
• 1:13
  looking forward to a great Christmas and New Year's or whatever holidays you celebrate.
• 1:18
  Today, we're going to talk on the podcast about what to do with your leftover
• 1:21
  turkey and how to turn it into bone broth and why you might want to do that.
• 1:26
  And this does not just go for turkeys. Bone broth can be made from other types of bones as well.
• 1:32
  And we will go into that. But first, why would you want to drink bone broth
• 1:36
  or incorporate it into your meals?
• 1:38
  The number one reason is your gut.
• 1:40
  You know, at least if you've been listening to the podcast for a while,
• 1:43
  that every single autoimmune condition has three different things.
• 1:48
  It has a gut component, a genetic component, and one or more triggers.
• 1:53
  Everybody who has an autoimmune disease has those three things.
• 1:56
  And whether you feel gut symptoms or not, we know that there is a gut component
• 2:03
  to autoimmune problems.
• 2:05
  One of those reasons is because 70 to 80% of your immune function is your gut,
• 2:11
  is in and around your gut.
• 2:12
  Another reason is because the gut can have like bigger gaps in between the cells.
• 2:18
  We call that leaky gut and that can cause autoimmune issues.
• 2:22
  So your gut is very important.
• 2:25
  It's not just a digestive system. We like to think that we eat,
• 2:28
  the food goes through our gut, and then goes out, and that's all.
• 2:31
  Nope, your gut is so very important. So how does bone broth impact your gut?
• 2:38
  Well, one way is because your gut, and when I say gut, technically it's everything
• 2:44
  from when you swallow your food, your mouth is not your gut, of course.
• 2:49
  So you chew and swallow your food. And from then on until it leaves,
• 2:53
  it's considered your gut.
• 2:54
  Your intestines themselves, mostly your small intestine, it is like one cell thick.
• 3:00
  That is not very thick at all. And if you spread out your intestines.
• 3:05
  Just that one cell thick lining, it would cover the area of a tennis court.
• 3:10
  You have a lot of gut cells to take care of.
• 3:13
  And so it is important that we treat your gut well. And on the podcast before,
• 3:18
  we've talked about pre and probiotics.
• 3:21
  I am a huge fan of pre and probiotics because they are naturally what we need.
• 3:26
  If you think about a garden, the prebiotics, this is the garden soil.
• 3:30
  The probiotics are the seeds in the garden. To have a healthy harvest,
• 3:34
  you need both pre and probiotics.
• 3:36
  Now in our gut, we need, or sorry, to have a healthy garden harvest,
• 3:40
  you need good soil and good seeds.
• 3:42
  And in our gut, we need healthy soil, that's the prebiotics and healthy seeds,
• 3:46
  which is the probiotics.
• 3:48
  Now, back in the day, people used to consume probiotics multiple times a day
• 3:53
  because they didn't have refrigerators. So a lot of things were fermented.
• 3:57
  And when things are fermented, they create probiotics and sometimes they create prebiotics.
• 4:03
  Prebiotics are like the food that the probiotics eat.
• 4:06
  Like I said, it's the garden soil. It's what the probiotics will grow using. And the
• 4:12
  If the fermented foods don't create prebiotics, sometimes they are the prebiotic. They are the fibers.
• 4:18
  They are the starches that the probiotics need.
• 4:22
  If we're not consuming those multiple times a day, then we need to supplement.
• 4:26
  That's what supplements are. They are supplementing what we don't get in our diet.
• 4:31
  Now, bone broth, that does not have pre or probiotics. So how does it help our gut?
• 4:36
  Well, bone broth does contain other things that our gut needs.
• 4:41
  It has, number one, collagen.
• 4:43
  Depending on how you make your bone broth, what bones you use,
• 4:47
  how you cook it, how you prepare it, you will see that when it's cold,
• 4:52
  it's almost like a jelly or a jello. It's that consistency.
• 4:56
  And honestly, that might be a little gross to you. It was gross to me when I
• 5:00
  first saw it. I'm like, oh my goodness, I don't want that.
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  And when you heat it up, it's liquid. why is it jelly-ish? It's because of the collagen.
• 5:08
  And the collagen itself helps repair your intestinal lining.
• 5:12
  When you repair that intestinal lining, like I said, it's an entire tennis court
• 5:17
  full of cells that is your intestines.
• 5:20
  And each one of those cells needs to be in tight junction with the one next to it.
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  We don't want to let foreign particles, like the food you eat, go through there.
• 5:30
  We only want to let nutrients through there. We don't want to let food go through
• 5:34
  those junctions, only nutrients.
• 5:37
  And to repair those junctions, to make them tighter so they're not leaky, we need collagen.
• 5:44
  Now, as you age, like into your 30s especially and beyond, your body creates less and less collagen.
• 5:51
  And while it creates less and less collagen, it also breaks down more and more collagen.
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  That is why we need to be having collagen-rich foods like bone broth because
• 6:03
  they are going to help our intestines.
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  Now, most people, when they talk about collagen, they're talking about hair,
• 6:09
  skin, and nails, and those things are great.
• 6:11
  We need collagen for them. But we need collagen for other things, like a healthy gut.
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  Let me tell you some other things that collagen impacts. I think the first thing
• 6:21
  that comes to mind for me is your joints.
• 6:24
  Your joints rely on good collagen. It helps to provide that cushioning of your joints.
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  So do you have knee pain or pain in your knuckles or wrists or shoulders or something?
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  We need healthy amounts of collagen to provide that cushioning.
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  Collagen also helps promote muscle recovery. It can help strengthen the bones.
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  It can help tissue repair.
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  One of my chiropractor friends, she says that 90% of your body is made up of
• 6:53
  tissue and 90% of that tissue is made up of collagen.
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  So that's a lot of your body that relies on good amounts of collagen.
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  Your eyes need healthy amounts of collagen.
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  Your liver function depends on it. Your heart, your optimal cardiac flexibility, that needs collagen.
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  Even your sleep quality is affected by collagen.
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  And get this, your brain, your cognitive, so like how well you think,
• 7:21
  and your mental health and your mood depend on collagen.
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  That is a lot of stuff.
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  And when you make bone broth, you are making a drink that is rich in collagen.
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  So that is the number one reason why I like bone broth to have for my leftover turkey.
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  Also, the bone broth can have some minerals, things like zinc,
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  magnesium, calcium. Those are all fantastic.
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  Glutamine and glycine are two different components in bone broth.
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  And the glutamine is an amino acid, and that helps your intestinal cell regeneration.
• 8:00
  So like, you know, when the cells divide and when they heal,
• 8:03
  then that glutamine is important for that.
• 8:06
  The glycine is also important for your immune function, and it's also anti-inflammatory.
• 8:12
  There's a lot of good things that come from bone broth.
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  Some people choose to make and drink bone broth frequently, like every single day.
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  Some people don't want to make their own. They want to buy it.
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  You can buy it in a box. You can buy it in a can.
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  You can do it that way. Just make sure that when it is cold,
• 8:27
  it has like that collagen in it, this like jello, right?
• 8:31
  You want to make sure that you're getting some stuff, some bone broth that is
• 8:34
  worth it if you are drinking it for the collagen.
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  Some people choose to not make
• 8:39
  it and they want to buy it, but they don't want to buy it in liquid form.
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  They want to buy it so it's already powdered and then they can add it to something
• 8:46
  like a smoothie and then it doesn't have the, like the taste.
• 8:50
  Usually, I don't know how they take the taste out, but they do when they powder
• 8:53
  it. And some people choose to do it that way.
• 8:56
  In all of those cases, you're getting the collagen, you're getting the minerals,
• 9:00
  you're getting the goodness from the bone broth.
• 9:02
  Some people choose to not do it that way. They want to get their collagen in other sources.
• 9:07
  I personally love the LifeVantage collagen. It is activating collagen.
• 9:12
  So remember, like I said, as you age, your body produces less collagen.
• 9:17
  Well, just like other activators from LifeVantage that we've talked about in
• 9:20
  the past, the activating collagen tells your body to create its own collagen.
• 9:25
  And that is the best type. It also contains 10 different types of collagen.
• 9:29
  A lot of the popular collagens on the market only contain one or two types of collagen.
• 9:35
  Your body does need multiple kinds. They all have a specific purpose in the body.
• 9:40
  And then the LifeVantage activating collagen also maintains your collagen.
• 9:45
  Remember, I said a little bit earlier that as you age, your body breaks down more and more collagen.
• 9:50
  Well, the collagen from LifeVantage, it addresses all three of those things.
• 9:54
  It activates, it maintains, and it supplements. So that is what I am drinking
• 9:59
  every single night before I go to bed, because I want that extra collagen working
• 10:03
  while my body is healing and maintaining, repairing.
• 10:06
  And your body does that while you're sleeping.
• 10:09
  I also will turn my leftover turkey into bone broth because I want the extra, right?
• 10:15
  Also, I use it especially when I'm making rice or quinoa. I love using broth for that.
• 10:21
  My kids don't particularly like soup, so I could make soup.
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  And then a lot of it would get turned into leftovers, which would maybe like
• 10:29
  go gross in the fridge because nobody's going to eat them because they didn't eat it the first time.
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  They don't like soup. So why would they eat it the second time?
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  So I pick my battles. I will make the bone broth.
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  And if I want to get that bone broth into my kids, I will use that bone broth
• 10:42
  into recipes that use broth like rice or quinoa, things like that.
• 10:47
  So then your question is, how do you make bone broth? And you might I've already Googled this.
• 10:51
  You might already be an expert at this. I'll just give you a quick recap or a quick overview.
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  Because of course, while you're listening to a podcast, you're usually multitasking.
• 10:59
  You're not going to be sitting down writing down a recipe.
• 11:02
  Here is how to make bone broth in a quick nutshell. Are you ready?
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  You take some bones, you put it in the crock pot, fill it with water,
• 11:12
  add a little vinegar, and you're set.
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  That's it. Let's go over a little bit more details.
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  So number one, your first ingredient is of course going to be your bones.
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  In this case, we're talking about the turkey carcass. And so you're going to use that.
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  You can go to the store, you can get other bones.
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  I have never tried it, but I have heard that you can go to the butcher department
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  in any store. You can go to Costco.
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  You can go to like a local meat packer place, a butcher.
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  You can go to many different places and ask for bones.
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  And because they don't use the bones for anything, they will often sell them
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  to you for very cheap or even give you them for free.
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  And so you can use any of those bones. You can use turkey feet and chicken feet.
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  Just make sure to clean them well and take off their skin.
• 12:00
  You want to use things that have a lot of cartilage because that is where a
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  lot of the collagen is and also the bone marrow.
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  You want that in your bone broth. You're going to take your turkey carcass or
• 12:11
  your other bones and then you're
• 12:14
  going to, like I said, you're going to throw it in the pot. That's it.
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  Now some people are going to go to extra steps.
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  They're going to pick off every little available piece of meat.
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  I don't worry about that.
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  Personally, I just, I'm busy. I just want it quick and done.
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  Some people will take their bones and they will roast them because they feel
• 12:34
  like it gives their bone broth a better, deeper, richer flavor.
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  Again, I am for quick and simple, and I don't do that.
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  But however you want to make your bone broth, that is up to you.
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  And I have heard that those things can add a richer flavor.
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  All right, your next ingredient is the second most ingredient of bone broth, and that is water.
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  Now, a lot of people are going to tell you use filtered water.
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  They're going to tell you to have pure water.
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  And of course, anytime you can be drinking pure water, filtered water, you should be.
• 13:04
  Just add whatever drinking water you have to the pot.
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  Obviously, if you have reverse osmosis, that's probably going to be the best
• 13:12
  because it takes out all of the impurities.
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  And hopefully, if you have a reverse osmosis filter, then you put some minerals
• 13:19
  back in because your body needs minerals.
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  So use whatever water you have.
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  The cleaner, the better, obviously. And then you're going to start to add the,
• 13:29
  like the optional things.
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  The two things that I don't feel, oh, sorry, three things that I do not feel
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  are optional when I'm making bone broth is number one, some vinegar.
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  You want to add that vinegar because it helps take some of the minerals and
• 13:44
  the collagen out of the bones.
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  It helps it, you know, do its thing.
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  So you want to pour in either some apple cider vinegar or some white vinegar.
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  You don't need a lot. Just a couple tablespoons.
• 13:55
  You don't want it to be flavoring the broth. You want it to be helping the water,
• 14:00
  helping the solution take the collagen and the minerals out of the bones.
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  So that is the number one optional ingredient that I don't consider optional.
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  The other two are vegetables, and that is onions and garlic.
• 14:13
  Again, I do not believe that these are optional when I'm making bone broth,
• 14:17
  because when I'm making bone broth, I'm doing it for the health benefits.
• 14:21
  I remember learning in school when I went back for my holistic health education certificate,
• 14:26
  I remember hearing about the bubonic plague and the places that had higher incidence
• 14:32
  of eating garlic had lower incidence of bubonic plague.
• 14:36
  I was just so fascinated by that. Or maybe it was Spanish influenza.
• 14:40
  I don't remember, honestly. I remember hearing about the pockets of places that
• 14:45
  ate a lot of garlic and they had less disease.
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  And so that was fascinating. I'm like, yes, I'm going to eat a lot of garlic.
• 14:51
  There are studies and I have done research into reading those and garlic is good for you.
• 14:58
  One of my favorite things during cold and flu season is I have honey fermented garlic.
• 15:02
  If you have never made that, that is also a fantastic thing to make in the fall.
• 15:07
  All you do is add some garlic cloves to a glass jar and then add some raw honey.
• 15:12
  That's it. That's all you do.
• 15:14
  And then you just let it have time and it will ferment. You do need to make
• 15:17
  sure that you're burping it once a day because when things ferment,
• 15:20
  they give off gas and you do not want honey garlic exploding in your cupboard.
• 15:26
  So I love that. Two of my kids had a cold recently and one of them loves the
• 15:32
  honey fermented garlic and he will eat it just for fun.
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  The other one absolutely hates it, but he was sick of his cough.
• 15:38
  He had a little bit of a sore throat and he was asking for the garlic fermented honey.
• 15:42
  Sometimes he just wanted the honey, give it to him on a spoon and he would take that down.
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  And sometimes like at bedtime, he requested a garlic clove with the honey and
• 15:51
  we would always chase it with some peanut butter because he didn't want the
• 15:54
  taste in his mouth. Either way,
• 15:56
  we use honey fermented garlic. Back to the garlic, I put garlic cloves and onions,
• 16:02
  which are also helpful for the immune system.
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  I put those into my bone broth because I want the healing compounds of garlic and onion.
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  You do not have to put a lot. I choose to put quite a bit, but you do not have
• 16:13
  to put a lot to get the benefits of the garlic.
• 16:17
  All right. So, so far we've had the non-negotiable ingredients,
• 16:20
  the turkey or the bones and your water.
• 16:22
  And then the three things that I think are necessary when you're baking bone
• 16:26
  broth, and that's the vinegar, the garlic, and the onion.
• 16:29
  And then you get to play with it and make it your own. How do you want your bone broth to taste?
• 16:35
  Do you want to add some basil? Do you want to add some rosemary?
• 16:39
  Do you want to add thyme? What kinds of herbs do you want to add?
• 16:44
  And do you want to add salt?
• 16:45
  You can add salt. You don't have to add salt. It is a personal preference.
• 16:48
  I personally like to add a little, right now I have Celtic sea salt because
• 16:53
  it has a really good mineral content.
• 16:55
  I've used Himalayan pink salt before, again, because of the mineral content.
• 16:59
  I tend to like a more like sodium rich bone broth.
• 17:03
  Again, that is personal preference. You can make it however works for you. And that's all you do.
• 17:08
  Oh, and then of course you have to cook it. I should probably tell you that.
• 17:12
  You can put it in the instant pot. You can put it in a slow cooker, whatever works for you.
• 17:18
  You can put it on the stove, either, however you do it, you're going to want
• 17:21
  to bring it to a gentle boil first and then reduced heat. If you're in a crock
• 17:27
  pot in a slow cooker, you'll put it on low.
• 17:29
  If you're an instant pot, you want to put it on the slow cooker mode.
• 17:33
  Either way, you want to have it just low and make it go for 12 to 24 hours.
• 17:40
  Really, you want to let it go for a very long time.
• 17:44
  12 to 24 hours. Sometimes I will end up going a little longer if it's been 24
• 17:48
  hours and I don't have time to deal with it right then. And then how are you going to deal with it?
• 17:52
  You're going to strain it through something.
• 17:55
  I usually just pour mine through, I have those metal colanders,
• 17:59
  is that what they're called?
• 18:00
  The, you know, the net like things that you pour noodles and things through.
• 18:04
  I don't know what they're called.
• 18:06
  The metal strainers. Strainers, I think that's the what I'm looking for.
• 18:10
  So I just pour it through that. And then I've usually put mine in glass jars
• 18:14
  and throw some of them in the freezer, throw one of them in the fridge,
• 18:17
  or maybe two if I know what recipes are coming up, what meals are coming up.
• 18:21
  And then I will drink some and I will use it in recipes.
• 18:24
  Like I said, that's all there is to it. Now, of course, if you're going to freeze
• 18:28
  it, you do want to make sure that you have a glass jar that is straight.
• 18:32
  If it has the shoulders, if it's rounded at the top, there is a chance,
• 18:37
  a greater chance that as it freezes and the broth expands, then you could break
• 18:42
  the glass and you don't want that.
• 18:44
  So that's it. If you're going to refrigerate it, you can refrigerate it for up to four days.
• 18:48
  And if you're going to freeze it, you can freeze it for about three months.
• 18:52
  I tend to put mine in the amounts that I'm going to use. So if I know that I'm
• 18:57
  going to make rice, I'll put it in, you know, a two cup container,
• 19:00
  a glass container, so that I know exactly how much I have so that when I make rice, it's perfect.
• 19:05
  Those are the tips for making bone broth. I hope that you have had a fantastic
• 19:10
  beginning to your holiday season.
• 19:12
  I hope that the remainder of this holiday season is as low stress as it can be for you.
• 19:18
  I hope that you're able to do all of the traditions and the things that bring
• 19:21
  you together with those you love.
• 19:23
  And that is not stressful that when you do the things that typically bring you
• 19:27
  stress during the season that you can look on the bright side and you can use
• 19:30
  that diaphragmatic breathing, lower your stress, smile, even a fake smile is
• 19:34
  going to lower your stress.
• 19:36
  And remember to write down your gratitudes. That's going to help you get through this season.
• 19:41
  And it's going to teach your brain to look on the bright side.
• 19:44
  I wish you the best holiday season.
• 19:46
  I'll see you next week. This podcast is for informational and educational purposes only.
• 19:51
  Please discuss any concerns and plans with your trusted healthcare professional.
• 19:54
  If you found this episode helpful, Will you please share it with a friend?
• 19:58
  I'll see you next week on The Health with Hot.
• 20:00
  Music.