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Rhonda Patrick’s Pregnancy Food Guide

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Having recently listened to Rhonda speak with Joe Rogan about her diet during pregnancy, it was obvious she knows a thing or two about how to optimize her body to support a strong, healthy developing baby.

Here are a few tips I thought were especially helpful.

Supplements

First and Second Trimester

Rhonda switched things up a bit from her normal supplement and diet regimin (see here) and cut a few things out that she deemed non-essential or even possibly dangerous for her unborn son.

Thorne Research Prenatal Multivitamin

She’s a huge fan of Thorne, mostly because they are known to use some of the highest standards in the supplement industry. Basically, she trusts them, and that’s reason enough for me to trust her. This multivitamin is great because it contains methylated folates instead of folic acid. Methylated folate is much easier for your body to absorb.

Thorne Research Vitamin D-1000

The multivitamin she takes contains 1,000ug already, but she supplements with an additional 1-2,000ug.

Third Trimester

VSL #3 High Potency Probiotics

As you may already know, Rhonda is a huge fan of VSL probiotics. They have more published research than any other probiotic supplement and while expensive, they pack a punch! Your average probiotic pill has somewhere between 10 billion and 50 billion live bacteria. These have around 112 billion!

Thorne Research Iron Bisglycinate

Rhonda needed to add extra iron during her last trimester, but this was something she needed based on having a low red blood cell count. Certainly not required, and is something you should ask your doctor about.

Breastfeeding Supplements

Rhonda is a huge advocate of breastfeeding, and for good reason. It might be the single best thing you can do for a developing newborn.

Mother’s milk has some unique compounds that you can’t find anywhere else. Specifically, it contains human milk oligoaccharides (HMOs) which are basically unique sugars that the infant can’t digest. Instead, they pass through the stomach and into the newborn’s gut, where they help build a strong microbiome. Many studies have shown that breastfed infants have significantly lower rates of asthma, allergies, and learning disabilities.

So yea, you’ll want to do whatever possible to help your body produce some super powered breast milk!

Thorne Research Multivitamin

As mentioned above, Rhonda continued taking this throughout the time she was breastfeeding.

Norweigian Pure 3 Fish Oil

You could probably supplement something like these from Nordic Naturals, which are similar, and a bit cheaper, or even a high quality krill oil. Both are better than regular fish oil supplements, which are not as bioavailable.

Rhonda’s Pregnancy Powerhouse – Salmon Roe

In her interview with Joe Rogan she talks extensively about the diet she followed while pregnant.

Specifically, she talks at length about one particular thing she ate. Something she seemed to think was hugely important.

What was it? Salmon roe!

Why salmon roe?

A post shared by Dr. Rhonda Patrick (@foundmyfitness) on

The stuff is jam packed with brain nurturing nutrients EPA and DHA. But that’s not the only reason.

The roe in salmon contains 38-75% omega-3 fatty acids in phospholipid form. That’s important. Regular salmon that we eat has only 1% omega-3 in phospholipid form. The phospholipids (basically fats) help make it MUCH more bioavailable, especially to the developing fetus.

She buys it by the kilogram, which is shipped with dry ice overnight.

Another thing found in salmon roe is astaxanthin, which was found to increase the longevity gene Foxo3 by 90% in mice. This gene is associated with a ton of other genes responsible for managing the body’s stress response, and could play an important role in making you more resilient to aging.

Recommended baby products

Once the baby comes into the world, you’ll want to make sure it has a safe environment where he/she can thrive.

Stem cell banking

There’s a lot of research suggesting the stem cells found in the baby’s cord blood and placenta blood have immense healing power. An increasing number of new parents decide to “bank” or keep the placenta in case they need to use it later in life.

Dr. Rhonda Patrick’s Incredible Life Altering Diet

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Dr. Rhonda Patrick recently appeared on Tim Ferris’ podcast and it quickly became one of his most downloaded episodes EVER.

She’s also a regular guest on Joe Rogan’s podcast, having appeared three times, and in every episode she dives into a super detailed approach about how she lives her life, including what she eats, how she exercises, and so much more.

She is one of the most intelligent and fascinating people I’ve ever heard and she shares some impressive, and eye-opening insights into how to help your body and mind thrive.

Who is Rhonda Patrick?

First, you probably want to know who she is.

She graduated from the University of Tennessee with a Ph.D. In biomedical science, and since then Dr. Rhonda Patrick has been doing extensive research on various parts of the aging process, cancer issues, and nutrition overall. After doing much research at St. Jude, Children’s Hospital Oakland, and Salk Institute for Biological Sciences, it is no wonder that Dr. Patrick is renowned for her incredible intelligence and research.

Though she is just 36 years old, Dr. Patrick has been working hard for many years, since she was 18 years old, to provide the research and ideas necessary to create her brand and website, Found My Fitness. Right now, Patrick spends much of her time doing public speaking in addition to her research.

If you’ve listened to Rhonda’s podcast “Found My Fitness” then you already know she takes a rigorous scientific approach to everything. I find her interviews dense and complex, not easy to follow for someone who doesn’t have a degree in medicine.

That’s why I wanted to tease out some of her routines, advice, and recommendations here.

Rhonda Patrick Diet Overview

If you’ve listened to her podcast interviews, you know Rhonda takes eating seriously.

Like, WAY seriously.

To say Rhonda takes her diet seriously would be a massive understatement. When she was pregnant she gulped down heaps of salmon roe on slices of avocado. Her breakfast smoothie doesn’t exactly sound like something you’d find on the menu at Jamba Juice. She knows the ins and outs of nutrition, and specifically, what works for he exact body, down to specific genetic expressions.

Rhonda knows a great deal of information about the human body, how it works, and what it needs to thrive. With that idea in mind, she looks at food like a valuable resource, where each element should be carefully considered for its contribution. From her daily meals to her supplements, nothing goes into her stomach without first being considered for its worth and nutritional aspects of the body.

Let’s take a closer look at what a normal day of eating looks like.

Spoiler, there are no slices of chocolate cake on the menu…

Rhonda’s Breakfast

While she eats early in the morning, she practices many time-restricting eating options. There are generally two or three variations of meals that she alternates for her breakfast.

Everything on her breakfast plate serves a specific purpose.

A post shared by Dr. Rhonda Patrick (@foundmyfitness) on

The first breakfast meal consists of tomatillo salsa on the scrambled eggs, along with sautéed kale along with garlic cooked in avocado oil, mustard powder, salt, olive oil, and a delicious grapefruit or kiwi, sometimes with a bit of Alaskan salmon on the side. She alternates types of fruit, sometimes using blueberries, kiwi, grapefruit, or apples, in order to get a mix of different fibers and micronutrients.

A few important things to note about her food choices:

  • Tomatillo salsa is not only delicious but contains tomatidine, which has been shown to increase muscle mass
  • Mustard powder contains myrosinsase which helps activate the glucoraphanin found in the kale into the powerful sulforaphane compound.
  • In addition to the sulforaphane, kale delivers a nice combination of folate, magnesium, vitamin K1, lutein
  • Eggs supply a great source of choline which helps with overall brain function by activating genes
  • Salmon has omega-3 fatty acids, DHA and EPA, all great for brain function and could possibly lower all cause mortality
  • Kiwi is high in fiber and has great prebiotics that help feed the gut bacteria to create a healthy and thriving microbiome

If eggs aren’t your thing, another breakfast option consists of a delicious berry and nut cereal that includes a hydrolyzed collagen powder. She fills the cereal with coconut milk for a delicious milky taste that most breakfast cereals are known for.

Rhonda’s Lunch

When it comes to lunch, Rhonda Patrick enjoys a delicious lunch smoothie.

Her lunch smoothies have the same common base ingredients of water, kale, frozen berries, avocado, and hydrolyzed collagen powder. She has two delicious smoothie recipes that she loves to enjoy her lunch breaks.

Ultimate Micronutrient Smoothie #1

  • 8 large kale leaves
  • 3 cups of baby spinach
  • 4 or more rainbow chard leaves (stems attached)
  • 2 medium or large carrots
  • 1 large avocado
  • 1 tomato
  • 1 apple
  • 1 banana
  • 1 cup of blueberries (can be frozen or fresh)
  • 3 cups of flax milk (unsweetened)
  • 1 shot glass of flaxseed (optional ingredient)

Ultimate Micronutrient Smoothie #2

  • 8 kale leaves
  • 2 cups of spinach
  • 2 rainbow chard leaves (with stems)
  • 2 celery pieces
  • 8 pieces of parsley
  • 1 tomato
  • 1 large carrot
  • 1 lemon
  • 1 apple
  • 1 avocado
  • 1-2 cups of frozen blueberries
  • 2 cups of water
  • 1/4 cup of hydrolyzed collagen powder

It’s worth noting that her smoothie doesn’t contain much protein, so if you’re concerned with building muscle or just getting enough protein, you may want to add a high quality protein powder into the mix.

Finally, you’ll need a serious blender if you want to puree this stuff into a seamlessly smooth drink. Trust me, you will not like having tiny bits of kale and chard stuck in your teeth! Rhonda uses a Vitamix pro, generally regarded as the Cadillac of blenders. Thing is, they’re expensive. However, you can get certified refurbished ones on Amazon now for about half the price.

Also similar to what somewhere like Jamba Juice uses. For a MUCH cheaper alternative you could check the MengK smoothie blender which is essentially a clone of the Vitamix for a fraction of the price.

Rhonda’s dinner

Dinners for Dr. Patrick is all about the protein and the vegetables. Nothing too complicated here, but if good ol’ fashioned Paula Dean style home cooking is your jam, you’ll be disappointed. Not much in the way of biscuits and gravy here sadly!

Instead she enjoys a delicious salad of greens like spinach, collard greens, broccoli, and Brussels sprouts. Her proteins consist of things like chicken, salmon, and grass-fed beef fillets.

Rhonda Patrick’s Preferred Supplements

Aside from eating a well balanced and nutrition packed diet, Dr. Rhonda Patrick takes several supplements on a regular basis that help her stay healthy, thriving, and active.

“The fact that sulforaphane has such a profound impact on lowering inflammation is of great interest to me because it is now believed that suppression of inflammation is the single most important driver of successful longevity…”

She favors certain brands like Thorne and Pure Encapsulations, which have great reputations.

Daily supplements

Pure Encapsulations ONE basic multivitamin

This is a very high quality all in one multivitamin, suitable for both men and women.

Thorne Research D-1000

She takes 2000-4000 IUs daily depending on the time of year, with more in the winter when there’s less sunlight.

Thorne Research Magnesium Citrate Malate

Approximately 135 mg/day or one pill.

Vitamin K2

She takes 100 ug/day of this basic vitamin k2, which is hard to get from the basic American diet.

Nordic Naturals Omega-3 Phospholipids

This is basically the best omega-3 fish oil you can get, because it is made from herring roe and is bound by phospholipids which greatly increase absorbtion in the body. Rhonda takes 2-4 capsules per day.

Nordic Naturals Pro Omega 2000

If money is no object, consider this form of fish oil, which is highly concentrated (basically 2-3x the amount of any other brand) in the phospholipid form.

Occasional or As Needed

Thorne Research Nicotinamide Riboside

This is a form of vitamin B3 that boost metabolic function among other things.

Formulation Meriva of Curcumin

Curcumin is a special formulation of turmeric root extract that is highly bioavailable and helps promotes healthy joints and lower inflammation.

Hydrolyzed Collagen Powder

promotes wound healing

Raw Cacao Nibs

Cacao ativates the antioxidant genes to kill cancer cells and makes for a healthy and tasty snack if you get a sweet craving.

VSL #3 probiotics

Arguably the most powerful and most studied (there are around two dozen published reports on this brand) probiotic for gut health. It is powerful! So you may need only 1/2 a sachet to begin.

Exercise Recommendations

If you want a taste of Patrick’s exercise routine, she does a great mix of many things. Usually, she blends up the high-intensity interval training (or HIIT) along with aerobic exercises, strength training, ballet, and yoga. Squat jumps are her favorite high-intensity workouts since they get the blood pumping and works the muscles. She loves to focus on lower body exercises like lunges to increase her muscle mass with strength training. Her endurance comes from running at least 3 miles just three times a week.

This also helps her calm down and think since running provides her with a cognitive boost. She also spends as much as 20-30 minutes in a sauna as much as three times a week, and her yoga and ballet classes are 3-4 times a week to help improve the flexibility in her body as well as tone specific muscles.

It’s not always easy to follow topics such as nutrigenomics and gene polymorphisms, but one thing we can pretty easily tease out and understand after listening to hours upon hours of Rhonda’s interviews is that certain essentials of a well rounded diet and lifestyle are cery good for your body, brain, and lifespan.

More about Rhonda Patrick:

These Incredible Children’s Books Teach Compassion, Kindness and Empathy

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Reading a book, any book, has a profound impact on a child’s developing brain. Countless studies have shown how reading to your toddler produces a more literate child, but it also helps shape the way they view and understand the world around them.

Something like Der Struwwelpeter might instill sheer old school medieval terror in your young child. Good for keeping them away from the match book. Other books bring much more value to their young lives than others.

1Big Wolf & Little Wolf

A beautifully simple tale authored by Nadine Brun-Cosme and illustrated by Olivier Tallec. Full of expression and a treasure for any age. The styled illustrations give it a feel that’s completely unique, subtly conveying powerful emotion and the understanding between big and little wolf.

It’s a story of friendship and belonging, sadness and solitude, and our search for meaning in a world that often seems ready to swallow us whole.

Get this book on Amazon

2One

Perhaps the simplest yet most powerful book on the list, One by Kathryn Otashi is great for youngsters of any age, from babies to toddlers and beyond. The youngest will find the colors fascinating, and once they start understanding the story, the message will reveal a powerful meaning.

It’s a tale of bullying and respect, belonging and friendship. It is quite simply the best book on bullying. The artwork is beautiful. It teaches children to stand up for themselves, and importantly, for others. It helps that it teaches about numbers, too.

Get this book on Amazon

3The Invisible Boy

Author Trudy Ludwig’s sweet and touching story shows those who just aren’t joiners how their own kindness can bring them out of their shells and into the spotlight. Social butterflies, meanwhile, receive a gentle lesson in empathy and acceptance for shier and more introverted kids.

Patrice Barton’s simple, softly colored illustrations bring an unnoticed gray-scale boy into full-color communion with his classmates as he befriends a new student and shares his skills. Gentle and reassuring, it’s a tale of compassion and inclusion that all kids can relate to.

Get this book on Amazon

4Each Kindness

Profound and even heart-wrenching, this is one for slightly older kids from 2nd to 5th grade. From the Caldecott Honor winning duo of Jacqueline Woodson and E. B. Lewis, Each Kindness focuses on class discrimination to remind readers that sometimes it really is too late to say sorry.

Written in lyrical but telling free verse, the book features standout watercolors full of light and astute shifts of perspective. The gentle paintings lend a special poignancy to the harsh lesson of a chance for kindness lost forever.

Get this book on Amazon

5Somebody Loves You, Mr Hatch

A classic Valentine’s Day tale for kindergarten and younger elementary school kids, this book shows the difference that a little loving-kindness can make in the life of a person and a community. Prose and colored-pencil pictures progress hand-in-hand from a drab and uncaring everyday to a man made whole by an unexpected gift.

Engaging for the story alone, this is also great exploration of love of a kind that kids this age are just beginning to understand – that of neighborliness and friendship. Paul Yalowitz’s memorably drawn characters and detailed settings keep things every bit as interesting on a visual level.

Get this book on Amazon

6The Lion and The Bird

Sometimes a children’s book is so absurdly profound that we wonder how the author managed to pack such monumental meaning into such a tiny tome. And in the case of The Lion and The Bird, so few words, for this is a story told largely in pastel pictures (and even totally blank pages) that is still a gripping meditation on the passage of time and the inevitability of parting.

With a reassuring reunion at the end, this is a book that will teach preschoolers and kindergartners to value the time they have together with friends and loved ones without exposing them to the more tragic aspects of loss.

Get this book on Amazon

10 unexpected and powerful healing benefits of bone broth

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Great bone broth starts with quality ingredients, and a long, slow simmer on the stovetop.

It turns out there might be something to that old notion of “Jewish penicillin” – aka chicken soup, having some healing power.

Bone broth is basically the same thing as stock. It’s the flavorful, filling, nutrient-rich liquid made from simmering animal bones for many hours, or even days. It’s been used since prehistoric times, in practically every culture in the world, to fortify soups in home-cooked meals and gourmet cuisine alike. So bone broth has never really been out of fashion – but it’s rarely been what you’d call a star ingredient, either.

Basically, we’re talking about soup. But NOT the Campbell’s variety you find on store shelves.

No way.

Until now. Thanks to new scientific research, and the efforts of wellness practitioners, nutrition advocates and medical professionals like Louise Hay, Sally Fallon and Dr. Joseph Mercola, bone broth is getting a lot of attention these days. More people are using genuine bone broth instead of bouillon cubes in their recipes, more people are making their own broth, and some people are even drinking it straight from a cup every day as a health supplement.

Let’s start by discovering the reasons behind bone broth’s newfound popularity. After that, we’ll take a look at a few great DIY recipes as well as some of the best prepared bone broth products on the market.

Benefits of Bone Broth

The rise of the slow food movement, the trend toward greater use of wholefoods, and the simple rediscovery of its rich traditional taste have all helped put bone broth in the spotlight. But there’s more to it than that. Over the past couple of decades, the biochemical bases of wellbeing have been studied more intensively than ever before, and what that research has confirmed is that bone broth offers an amazing array of nutrients beneficial for general health and healing as well as the following specific areas:

Improved gut health

Good bone broth (ideally from grass-fed/free-range animals) is incredibly rich in gelatin, a hydrophilic colloid that helps your digestive tract retain liquids that strengthen the mucosal lining of your intestines. That’s important for good digestion and proper nutrient absorption, and it’s especially beneficial for people who suffer from leaky gut syndrome, in which a damaged intestinal lining allows undigested bacteria and toxins to enter the bloodstream. Regular consumption of bone broth can help reverse the damage, ‘sealing’ the gut and allowing it to function normally again.

Reduced inflammation

Inflammation has been blamed for so many health problems. So anything you can do to reduce it will help you in a myriad of ways.

Bone broth contains high levels of a number of anti-inflammatory amino acids, including arginine, cysteine, glycine, histidine and proline. Thus, people with inflammatory disorders ranging from annoying allergies to serious autoimmune diseases often find that incorporating bone broth into their diet helps to provide relief from the symptoms.

Those who suffer from painful joint inflammation (arthritis, for example) enjoy even more targeted benefits, because bone broth is also full of cartilage components such as glucosamine and chondroitin sulfate. These nutrients help heal joints directly, and they also aid the body’s own production of collagen for an add-on regenerative effect.

Fight against sickness

The same amino acids responsible for bone broth’s anti-inflammatory effect also support the immune system and help the body to battle infection; one, cysteine, is in fact structurally similar to acetylcysteine, a medication often prescribed for bronchitis. Research has found chicken bone broth to be particularly useful against the common cold, because it’s also effective in reducing mucus production and clearing respiratory channels.

Stronger bones & teeth

As you’d expect, bone broth has all of the minerals your own bones (and teeth) need to stay strong and healthy. Calcium, magnesium, boron, copper, iron, manganese, phosphorus, potassium and zinc are all present in high concentrations, as are vitamins A, B, C, D and K. These nutrients are critical to proper bone formation and growth when you’re younger, and they’re just as necessary for repairing damage and maintaining bone density as you age.

Good hair – and nails, and skin

Your body incorporates bone broth’s bounty of collagen and gelatin into its own tissues, resulting in healthier, fuller hair, stronger nails, and suppler skin.

Help with weight loss

This is an often overlooked benefit of bone broth – but a very important one to many people! Bone broth can help you lose weight in two ways. One involves an amino acid that we haven’t talked about yet, L-glutamine, which has been shown to reduce levels of a certain type of gut bacteria linked to obesity. The other has to do with bone broth’s hearty, satisfying nature: Bone broth itself is a relatively low-calorie food, but you still feel full when you consume it – and then you’re less likely to binge on higher-calorie snacks or desserts afterward.

Building muscle

By now you’ve probably gotten the idea that there are an awful lot of amino acids in bone broth. And as you probably remember from high school, amino acids are the building blocks of proteins, and proteins are the building blocks of – yes, that’s right, muscle! Consuming bone broth gives your body more of the amino acids it needs to synthesize muscle protein and build muscle tissue. Not into bodybuilding? Well, there’s a reason this benefit comes right after ‘weight loss’: muscle tends to increase your metabolic rate, burning more calories and making it easier to shed pounds.

Staying hydrated

Did you know most experts recommend drinking between 32-64 ounces of water each day? Not an easy task!

Sports drinks use a combination of electrolytes and carbohydrates to keep you hydrated better than plain water. Guess what? So does bone broth – with one caveat: it won’t contain significant quantities of carbs unless you make it with vegetables. (The electrolytes come from the minerals in the bones themselves.)

Boost your energy levels

As well as hydration, electrolytes and carbohydrates are great for providing ready energy. Supplementing with electrolytes is especially effective at restoring energy levels post-workout, when your body’s natural supply of them tends to be depleted.

A better mood

Bone broth is good for your body in so many ways, and it turns out that it’s also good for your psyche! That’s not just because it’s a kind of comfort food for many people; it goes back to the first benefit we talked about, gut health. Bone broth’s restorative effects on the intestinal lining promote a healthier population of good bacteria there, and surprising as it may seem, neuroscience is now demonstrating that this has a big effect on how you feel mentally as well as physically. Scientists are looking into using this fact to treat diseases like depression, but for now we can just say that a healthier gut is likely to contribute to increased calm, improved mood, and better short-term memory.

Bone Broth Recipes

If you’d lived a hundred years ago you wouldn’t have needed a recipe for bone broth. Everybody made their own, and you would have learned how at your mother’s knee, probably following a recipe that had been in the family for generations. Unfortunately, that tradition largely died out during the latter half of the twentieth century, and today even many amateur chefs don’t know how to make bone broth.

The good news is that it’s not at all hard; it requires more in the way of patience than real culinary skill. Here are five ways to do it:

Basic Bone Broth Recipe

(source)

For a simple, easy-to-follow recipe that delivers great bone broth every time, you can start with this one, which Dr. Mercola learned from local/whole food advocates Hilary Boynton and Mary Brackett. It specifies beef bones, but you could substitute pork or fish bones, or the bones from a roasted chicken or turkey. You could also use a whole chicken (which will produce a milder broth); in that case just remove the meat after a couple of hours and use it for something else while you continue to simmer the bones. Whatever your base, Boynton & Brackett say it should come from grass fed animals if at all possible.

Ingredients

  • 3–4 lbs. marrow and/or knuckle bones
  • 2 lbs. short ribs
  • ½ cup apple cider vinegar
  • 3 carrots
  • 3 celery stalks
  • 3 onions
  • Parsley (fresh)
  • Salt to taste

Instructions

  1. Put the bones in a large stockpot or crockpot together with the apple cider vinegar and enough water to just cover. Let sit 1 hour, then add vegetables (except parsley).
  2. Bring to a boil and skim off the scum that forms on the top.
  3. Reduce heat, cover, and simmer for 24–72 hours.
  4. Add parsley 10 minutes before end of cooking.
  5. Cool and strain broth; add salt to taste.

Louise Hay’s Favorite Bone Broth Recipe

(source)

There’s no ingredients list for Louise’s broth, because the recipe actually depends on what you’ve eaten over the last week or two. Somewhat like medieval pottage, you make it from the scraps of other meals – bones alone for neutral tasting broths, plus vegetable peels, stems etc. if you want something more flavorful. That brings both your cost and your food waste to practically zero!

To get started, put a big paper grocery bag in your freezer. Then just add your desired table and kitchen scraps to it after meals. You can use chicken, pork, beef, lamb and fish bones and vegetable scraps like carrot peels, garlic skins, kale stems and pea pods. When the bag is full, you’ll be ready to make a broth. (If you can’t wait that long, Louise recommends buying raw bones from a farmers’ market or health-food store.)

Instructions

  1. Dump the frozen scraps from your grocery bag into a large stockpot or crockpot.
  2. Just cover the scraps with water, add ¼ cup apple cider vinegar, and let sit for 1 hour.
  3. Add 2 tsp. salt and 10 whole black peppercorns.
  4. Bring to a boil, then reduce heat and simmer for up to 24 hours.
  5. Strain out the scraps, retaining the bones if desired (you can get up to 3 batches of broth from them).
  6. Cool the liquid in the refrigerator and skim off the layer of fat that forms on top.

Sally Fallon’s Chicken / Beef / Fish Broth

(source)

If you’re looking for something a little more specific, Sally Fallon has crafted three detailed recipes that let you achieve a great flavor balance tailored to either chicken, beef or fish bones. Once again, try to use only bones from free-range animals – stock made from the bones of factory-farmed animals doesn’t gel nearly as well.

Chicken broth

Ingredients

  • 1 large chicken, or 2–3 lbs. necks/backbones/breastbones/wings
  • 2 Tbsp. vinegar
  • 1 onion
  • 2 carrots, peeled
  • 3 celery stalks
  • Parsley (fresh)

Instructions

  1. Clean and chop the chicken (if whole); place chicken in a large pot with vinegar, vegetables other than parsley, and 1 gallon water. Let sit 1 hour.
  2. Bring to a boil and skim off the scum that forms on the top.
  3. Reduce heat, cover, and simmer for 6–8 hours.
  4. Add parsley 10 minutes before end of cooking.
  5. Strain broth, saving any meat for other meals.
  6. Cool the liquid in the refrigerator and skim off the layer of fat that forms on top.

Beef broth

Ingredients

  • 4 lbs. marrow and/or knuckle bones
  • 3 lbs. ribs and/or neck bones
  • ½ cup vinegar
  • 3 onions
  • 3 carrots
  • 3 celery stalks
  • Thyme (fresh)
  • 1 tsp. crushed dried green peppercorns
  • Parsley (fresh)

Instructions

  1. Place marrow/knuckle bones in a large pot; add vinegar and enough water to just cover. Let sit 1 hour.
  2. Meanwhile, roast ribs/neck bones in the oven at 350° F until browned; set aside.
  3. Remove fat from roasting pan, add cold water, and bring to a boil, stirring to homogenize.
  4. Add the resulting liquid, the browned ribs/neck bones, and the onions, carrots and celery to the pot with the marrow/knuckle bones, along with additional water if needed.
  5. Bring to a boil and skim off the scum that forms on the top.
  6. Reduce heat, add thyme and peppercorns, cover, and simmer for 12–72 hours.
  7. Add parsley 10 minutes before end of cooking.
  8. Strain broth.
  9. Cool the liquid in the refrigerator and skim off the layer of fat that forms on top.

Fish broth

Ingredients

  • 3–4 carcasses (bones + heads) from rockfish, snapper, sole, turbot, or other non-oily fish
  • 2 Tbsp. butter
  • 2 onions
  • 1 carrot
  • Thyme (fresh)
  • Parsley (fresh)
  • 1 bay leaf
  • ½ cup white wine
  • ¼ cup vinegar
  • about 3 quarts cold filtered water

Instructions

  1. Melt butter in a large pot. Add onions and carrot and cook over low heat until soft (about 30 minutes).
  2. Add wine; bring to a boil.
  3. Add fish carcasses and water to cover; add vinegar.
  4. Return to boil and skim off the scum that forms on the top.
  5. Bind herbs together with string and add to the pot.
  6. Reduce heat, cover, and simmer for 4–24 hours.
  7. Strain broth.
  8. Cool the liquid in the refrigerator and skim off the layer of fat that forms on top.

Where to buy your own pre-made bone broth?

Making your own bone broth is very rewarding, no doubt. It’s also time consuming, and makes quite a mess. So if you don’t have time for it (or you’re just not that into cooking) you’ll be glad to know some very reputable sources offer a number of quality ready-to-use bone broth products. It’s easy to enjoy the flavor and the health benefits without the work.

Here are three of the most recommended:

Kitchen Basics Chicken Bone Broth

Inexpensive and simple as it is, Kitchen Basics Chicken Bone Broth isn’t really all that basic when it comes to flavor. The all-natural ingredients (chicken bones, organic vegetables and herbs) blend into a savory broth that’s tasty enough to use by itself as a healthful hot drink. Each convenient single-serve carton contains 10 grams of protein (20% of the recommended daily intake) but only 50 calories. Just pour a pack into your favorite mug, microwave for a minute or two, and enjoy! It’s a satisfying, nourishing snack that keeps the junk food cravings away, and people who drink a cup daily report other benefits like quicker weight loss and improved digestion. It’s also an uber-delicious substitute for water or ordinary bullion in soups and stews.

Get it here

Beef Bone Broth by Kettle & Fire

Kettle & Fire’s premium Beef Bone Broth is made entirely from the bones of grass-fed, pastured cattle simmered for nearly 24 hours with apple cider vinegar, 100% organic vegetables, and natural seasonings like sea salt, bay leaves and thyme. The result is a broth that’s not only delicious but also exceptionally rich in nutrients like collagen, gelatin, proteins and essential amino acids. It gels just like homemade broth, too! The big 16.9 oz. size is perfect for cooking, but many who try it like the taste so much that they also enjoy it as a hot drink (just put any leftovers in the refrigerator for up to 5 days).

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Bone Broth Protein Powder Superfood Capsules from Au Bon Broth

Don’t have time to heat up some broth? Need something even more convenient and less messy? These superfood capsules got what you need and come jam packed with good stuff, without the hassle.

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So… maybe by now you’re sold on the health benefits of bone broth, and you realize that you have other options if you don’t want to make it yourself – but you still don’t like the way it tastes! Well, there’s an option for that, too: these bone broth capsules from top-rated maker Au Bon Broth. What goes into them is real bone broth, made from organic grass-fed beef and free-range chicken bones and dehydrated into a powder. The only thing that’s taken out is the water, so the capsules have all the health-giving collagen, gelatin, protein and minerals of the original. (Even if you love liquid bone broth, you might want to check these out: many people who normally drink broth at home find capsules more convenient for road trips and vacations.

This might be the most beautifully designed portable vaporizer

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Medical marijuana has been making huge leaps in terms of acceptance and viability across the country. Same goes for recreational use, which was just approved in California, Massachusetts, and Maine, adding to a growing list of pot-friendly states where it’s totally cool to toke up in the privacy of your own home.

As more cannaseurs come out of the woodwork, there’s an increasing market of ways to imbibe everybody’s favorite plant. But gone are the days where a joint or bong was your only choice. Today’s toker has a plethora of pipes, vaporizers, dab rigs, and so on to choose from.

The Magic Flight Launch Box

magic-flight-launch-boxWhat’s not to love about this sweet little piece of American craftsmanship? From the engraved quotes on each unit, to the simplicity and ease of use, there’s everything you need and nothing you don’t need. Let the techie urbanites have their Fireflies and Pax’s with their bluetooth temperature regulators and fancy LED lighting. Those of you who want something more akin to an arrowhead instead of a laser gun will appreciate the MFLB.

Check out a full review of the Magic Flight Launch Box

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