Happy Gut, Happy you

End result – Beef bone broth
Still cooking
Left overs

So, from my son’s latest test results it is clear that he is not getting all the nutrients from his food that he is suppose to be getting. And with his very restrictive diet that is not a good thing.

READ: We are trying new foods (link to follow soon)

How then do you make sure that you get all the nutrients out of your food?

Make sure your GUT WORKS PROPERLY!!!!!

As you all know, Alex did have a leaky gut which we sorted out, but he still have issues with gut health. Constipated a lot.

What is a Leaky Gut?

… “we have an extensive intestinal lining covering more than 4,000 square feet of surface area. When working properly, it forms a tight barrier that controls what gets absorbed into the bloodstream. An unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it….” (Harvard Health Publishing, Harvard Medical School)

… “We all have some degree of leaky gut, as this barrier is not completely impenetrable (and isn’t supposed to be!). Some of us may have a genetic predisposition and may be more sensitive to changes in the digestive system, but our DNA is not the only one to blame. Modern life may actually be the main driver of gut inflammation.” (Harvard Health Publishing, Harvard Medical School)

However for a long time, and still, the traditional medical fraternity does not give stock much to leaky gut – yes, you might have a gastro-intestinal issue, but terms like leaky gut in not in their dictionary. And yet Hippocrates, the father of medicine, coined the phrase

“all diseases begin in the gut”

and that for true healing and optimum health that we need to exercise,

“let medicine be thy food and food thy medicine”

and the

“natural forces within us are the true healers of disease”.

So what does the above picture have to do with Leaky Gut?

The most natural way to support your gut, to make it healthy is to:

1. Plug the holes that is not suppose to be there

2. Help you digest your food better – Digestive enzymes

3. Keep your gut health – probiotics

You know that old tradition of giving sick people chicken broth/ soup or watery rice porridge to help them get better? Where does it go? To the stomach! So you help the stomach to help you get better.

!!!Enter a boney broth!!!

The collagen and gelatin in the bones helps plug the holes and makes it more stretchy. It nourishes the gut lining and reduces inflammation. (Goodbye Leaky Gut)

It also protect joints, helps maintain a healthy skin, support immune system function, boost detoxification, and aids the metabolism and promotes anabolism. (Bone Broth Benefits for Digestion, Arthritis and Cellulite)

Some of the conditions related to Leaky gut:

Acne, allergies, brain fog, Celiac disease, constipation, Crohn’s disease, depression, diarrhea, eczema, fatigue, food intolerance, Hashimoto’s thyroiditis, hives, Irritable Bowl Syndrome, migraines, overweight/obesity, psoriasis, rheumatoid arthritis, rosacea, ulcerative colitis, Small Intestinal Bacterial Overgrowth, diabetes, etc. (How to Heal Leaky Gut Syndrome: Everything You Need to Know About This Digestive Condition) This is a very comprehensive website, very interesting.

About that bone broth?

Everyone has their own recipe and you can even buy bone broth powder online. But the basic recipe is:

Bone Broth Recipe

Calories: 379 per serving Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes

Ingredients

  • 3-4 pounds beef marrow and knuckle bones
  • 2 pounds meaty bones such as short ribs
  • 1/2 cup apple cider vinegar
  • 4 quarts filtered water
  • 3 celery stalks, halved
  • 3 carrots, halved
  • 3 onions, quartered
  • Handful of fresh parsley (some people add garlic and ginger because of their properties)
  • Sea salt

Serving Size: 3 Quarts

Procedure

  1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
  2. Add more water if needed to cover the bones.
  3. Add the vegetables bring to a boil and skim the scum from the top and discard.
  4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you’re not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
  5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
  6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
  7. Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

For more recipes click here and here.

As you can imagine, this is hight supported in the Methylation community –

“The “dance of methylation” extends far beyond supplementing with B12 and methylated folate. Indeed, long term outcome studies using this approach are lacking, and research suggests caution is advised with regard to imbalanced hypermethylation. However, much can be done to safely support methylation balance.

Sparing “methyl donor drain” through appropriate lifestyle interventions, including reducing total body inflammation, augmenting the microbiome and promoting exercise, stress reduction and sufficient sleep, along with a careful dietary prescription that supports methyl donor reserve is a safe, nuanced approach which allows the complex, homeodynamic process of methylation to take place.” (Dr Kara Fitzgerald, Functional Medicine)

For those that follow the GAPS diet as a health plan for autistic people, this is also a staple: “Bone broth is a staple of the GAPS Diet, which is based on the Gut and Psychology Syndrome (GAPS) principles developed by Dr. Natasha Campbell-McBride.

The GAPS diet is often used to treat children with autism and other disorders rooted in gut dysfunction, but just about anyone with allergies or less than optimal gut health can benefit from it, as it is designed to heal leaky gut.”

But the bone broth is not vegan or vegetarian friendly because of the meat, but there is a recipe for you too:

Vegan Bone Broth Recipe

Makes about 3 quarts

Ingredients

4 tablespoons neutral oil like avocado, grapeseed, or safflower
2 cups celery, finely chopped
1 cup golden beets thinly sliced in strips
Small handful of dried wakame reconstituted in a bowl of water
4 cups mixed of fresh chopped spinach and kale
2 tablespoons tamari or nama shoyu soy sauce
¼ cup organic light miso paste
1/4 cup fresh parsley, roughly chopped
1 bay leaf
12-16 cups of water or veggie broth

*optional: 1/2 chunk of fresh turmeric, finely chopped, 1 cup chopped onion and 1-2 cloves garlic minced.

Directions

In a large stock pot, sauté celery in oil over medium-low heat. (If you’re adding turmeric, onion and garlic, add them now as well).

Once celery is tender – about 5 minutes – add bay leaf, beets, water or veggie broth and soy sauce. Increase heat to medium flame and cover the pot.

Drain the excess water off of the wakame and add it to the pot. Bring to a near boil and reduce heat to low, letting broth simmer for about 45 minutes. Add spinach and kale, parsley and miso paste, stirring until miso dissolves.

Strain off vegetables and use broth or serve with veggies for a light soup.

Traditional bone broth is simmered for as long as 24 hours. If that long cooking extraction method speaks to you, these ingredients (except for miso paste) can all go into a slow cooker. Once the broth is ready, add miso paste just before serving.