COLLAGEN & ALL ITS GLORY
- Greta Livingood
- Jan 2, 2018
- 4 min read
Bone broth for gut healing soul
A common healing food that is now being recognized for it incredible health benefits; bone broth! Now that winter is one month in, I want to share my love for bone broth, collagen and ways to beat the bug!
Dry skin, always tired, colder, shorter days, less motivation to work out, comfort foods ... seems pretty accurate in winter. To stay motivated during these cold dreary months, I try to stick with the routine that I have during the other 3 seasons which is eat green, hydrate, balance your workouts, rest and add collagen when needed.
Not only is collagen an extra boost of protein, but it helps protect my gut. If I can keep my gut healthy then everything else in my body seems to work in harmony; my anxiety, stress, sleep, recovery from workouts, etc and I have the collagen to thank for that! Along with gut health, other benefits include treating leaky gut syndrome, overcome food intolerances and allergies, improving joint health, reducing cellulite and boosting your immune system.

But what is bone broth and why are its benefits so remarkable for the body?
Simply put; bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health; specifically your gut. Thanks to collagen, we’re better able to move, bend and stretch. Unfortunately, our body’s collagen production naturally begins to slow down as we age. We can thank this degenerative process for signs of aging, such as wrinkles, sagging skin and joint pains due to weaker or decreased cartilage (hello, skeleton legs). Other lifestyle factors — like eating a diet high in sugar, smoking and high amounts of sun exposure — also contribute to depleting collagen levels.

PS - most store-bought “stock” and “broth” today aren’t “REAL.” Instead, companies use lab-produced meat flavors in bouillon cubes, soup and sauce mixes. Also, manufacturers began using monosodium glutamate(MSG), which is recognized as a meat flavor but in reality is a neurotoxin. If you want real bone broth and real bone broth benefits, you can make it yourself at home, which I explain at the end of this post!
my favorite brand is vital proteins. they have a variety of different sources of collagen including beef, marine and regular collagen peptides. they also have spirulina capsules, liver capsules, bone broth, beauty greens, beauty water, and whey protein. Some even come in multiple flavors!
COLLAGEN::: BENEFITS:::
aids in digestion
protects joints with natural sources of collagen
boosts energy output
helps with skin elasticity
healthy hairs, skin, nails & teeth
promotes healthy gut with restoring the gut lining
tastes amazing
promotes a deeper sleep
amino acids — metabolism, muscle repair, bone density, connective tissue health
boosts detoxification by helping remove toxins from the liver
supports immune system
enhanced athletic performance (cardiovascular health)
build muscle & repairs tissue
Come out on top: Winter hacks
Vitamins - in the means of whole, real food + supplementing when necessary. Adding bone broth to nightly tonics, added dished, smoothies, etc makes me feel 110% all the time and keeps me regular. Plus, seeing my hair, skin and nails grow and be supple is awesome!
Sleep + Rest - we all need more sleep but especially in the winter months. our immune system just doesn't do well in the cold so sleep, take naps, put on your favorite face mask, take (epsom salt + lavender) baths and set yourself up for winter success
Recovery + Fuel - maybe taking one more recovery day will help those achy bones. getting a meal in 30-60 minutes after a workout is crucial for overall health, but yes muscle growth and tissue repair so stock up on collagen stick packs for an on the go fuel resource!
Socialize + Live in the moment - Just because its 10 degrees out doesn't mean we can't be social and have some fun! Organizing a GNI, movie date, cookie exchange party, cocktail party, coffee date, energy ball get together (insert laughing emoji here). On the other hand, if you want the cookie, EAT THE COOKIE. Don't be SO routine that you can't even eat what other people have made for you (unless you have an allergy).
my body and immune system seems to sneak up on me in the winter so I also try my best to beat the bug by adding anti-inflammatory foods, supporting my gut with added minerals and vitamins, minimal sugar, lean protein sources ++++ increased veggie intake. i continue to exercise but choose more yoga inspired workouts (sculpt, yoga hiit, vinyasa, heated). that allows my body to slow down a bit and focus on recovery and self love.

Ways to incorporate collagen into meals:
breakfast - add a scoop or two to your morning coffee, tea, matcha, smoothie, yogurt bowl, batter! my fav, vital proteins, disappears in seconds and doesn't clump. LOVE
lunch - mix in your sauces, soups, dressings, or afternoon tea post lunch!
dinner - again adding it to sauces, soups, dressings, smoothies (post workout). My favorite way to incorporate it into my dishes is by making a dip. I'm a dipper so if i can create a dip from scratch and put VP in there; SCORE.
sweets/snacks - any excuse to add Vital Proteins to your bars, cookies, balls, bark, etc is a win for me. I usually add 2 scoops when baking. It has no effect on the baking, just an added protein and gut healing BONUS!
PS - I don't incorporate Vital Proteins in every meal. I tend to use it most in my morning coffee or matcha, smoothies, soups and baked goods!
Lets make it shall we?!
I mean, you CANT mess this recipe up.
find a local butcher or farm that you can buy their bones.
roast 3-5 bones per batch at 450 for 1 hour.
once the bones are done place in crockpot filled with water
cook for 48 on low (Adding veggies and spices like celery, carrots, onions, parsley, turmeric, black pepper not only enhance the flavor but give it more oomph when performing these body miracles!)
after 48 hours of cooking, discard your veggies and bones so just liquid is left.
pour broth into mason jars only 3/4 full and let it cool [with the tops off] for at least 8 hours. the glass will shatter if you put in the freezer without cooling!
keep all in the fridge and/or in the freezer until ready to use!
great for soups, additions to dishes, or just for single servings!!!

Happy New Year from me to you!
xx,
GL
Comments