Vital Habits: October 11, 2024 - V33

Hi Reader,

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Nearly 2,500 years ago, Hippocrates, the ancient Greek physician, claimed, "All disease begins in the gut." This quote was one of the first to help me connect the dots between gut health and overall wellness.

The gut houses the microbiome, a rich community of diverse bacteria that influences how our entire body functions—from absorption and digestion to immune response and brain health. As I’ve mentioned in previous newsletters, an unhealthy or compromised gut can lead to a range of diseases, including mental health disorders, metabolic dysfunction, autoimmune conditions, and various inflammatory diseases. This makes it vital to maintain a healthy gut.

With the fall season upon us, it’s the perfect time for warming stocks and broths! Bone broth is one of the fastest ways to heal your gut and support overall vitality. Here’s one of my favorite recipes:
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Nourishing Bone Broth

• 2-3lbs of Sustainable Bones (various bones- knuckles, marrow, chicken feet and carcass)
• Water enough to cover bones in a crockpot
• 2 celery stalks
• 2 carrots (you can use the tops too!)
• 1 white or yellow onion
• 1-2 cloves of garlic
• 1-2 tablespoons of apple cider vinegar
• 1 bay leaf
• Pinch or two of sea salt
• Optional: add woody herbs for more healing power such as rosemary, thyme, parsley, sage etc.

Cooking Instructions:

1. Combine Ingredients: In a large stockpot or slow cooker, combine the bones, chopped vegetables, garlic, herbs and apple cider vinegar.
2. Add Water: Pour in enough water to cover the bones. If using a slow cooker, fill it to the max line.
3. Cook: Let it simmer on low for at least 12 hours (up to 24 hours for deeper flavor)*
4. Strain: Once done, strain the broth through a fine mesh strainer, discarding the solids.
5. Use the Fat: the tallow that hardens on the top is usable for eating and cooking. You can also have some in your broth in moderation.
6. Use or Store: Let it cool and store in jars or containers. It can be kept in the fridge for up to a week or frozen for longer storage. Make sure to leave one inch or more of air space to prevent the jars from breaking in the freezer.

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It is important to use bones from sustainable farms free of chemicals and inflammatory feeds. I use Bone in Food here in NJ, but if you do not have trusted farms near you order from White Oak Pastures or US Wellness Meats.

To get 10% off your first order with Bone in Food use code: VITALHABITS10

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A Word on Histamines

If you are sensitive to histamines, it’s best to minimize the cooking time when preparing broth. Cooking for extended periods can raise histamine levels. Similarly, if broth is left in the fridge for too long, histamine levels can increase, much like with leftovers. To avoid this, consume your broth right away or freeze it to slow down the histamine buildup.

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​A cup of bone broth a day can keep diseases away! Enjoy.

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To the continued pursuit of optimal health, wealth and happiness,

Rich

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