Why Bone Broth Sipping is a Thing

 

 

 

Bone broth sipping is making the news these days. I hear there are health clinics that charge outrageous amounts and serve only bone broth. Some of the weight-loss claims in association with bone broth are actually attributable to intermittent fasting, but bone broth does have many health benefits.

For one, it has collagen which is a big part of our connective tissues, so it is good for your skin, reducing wrinkles and cellulite. It’s not an overnight magic pill, but over a few months, studies have shown that it does lead to improvement.

Second, it contains two amino acids, glycine and proline, which help mitigate the effects of a diet with too much meat and dairy products, which leads to over consumption of two other amino acids, leucine and methionine, that have been linked to heart disease and cancer.

Third and fourth, bone broth is good for your gut. Our immune cells feed on glutamine, which is found in bone broth, and it has glycine, which helps regulate blood sugar levels.

And bone broth is a great vehicle to fight the keto flu, which is a transition period when your body is converting to fat burning for energy over using carbs for energy. We lose electrolytes quickly through the urine, and replacing them can fight the keto flu.

Incidentally, a loss of electrolytes is what causes hangovers, so if you are feeling bad the morning after, bone broth can help. It’s a perfect place to add salt as well as spinach, which contains the magnesium and potassium electrolytes that were lost. So salt generously and bottoms up! When you’re feeling better, make yourself a sweet keto treat!

For more in-depth science and stats on bone broth, click here.

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Sweet Keto!

Who says you can’t have sweets on Keto? It simply takes a bit of modifying and moderation. Berries are a lower carb fruit, so have a go at melting a bit of Kerrygold butter in a pan, add a small dollop of peanut butter, sea salt, 85% dark chocolate, and the sweetener…stevia! Try crushing some nuts into the chocolate as well. Dip, chill and insert into mouth. For ice cream, blend the following: crushed ice, full-fat whipping cream, sea salt, stevia, and whatever flavor you crave: vanilla, cocoa, cinnamon, blueberry, strawberry. These sweet treats won’t send your insulin on a roller coaster ride chasing down the sugar highs. Enjoy!

Ketogenic Egg Bake

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Before the keto police whack me with their batons, you can omit every last shred of potato, but before you do, are you aware of resistant starch? Resistant starch feeds the good bacteria in your gut, and you can create it by chilling potatoes after they are cooked, and then reheating.

But first, the ingredients:

Nitrite-free bacon, chicken breast, eggs, spinach, bell peppers, onions, cheese, flaxseed, kerrygold butter, paprika, salt & pepper, OPTIONAL: lower-carb potatoes prepared to create resistant starch.

If you choose to use a FEW potatoes, reducing the carbs is a must for keto and low-carb plans. First, pick a lower starch potato like yukon gold. Then slice into small pieces so you can rinse away more starch. All that white gunk you see on the knife after cutting into potatoes is starch. Boil them without fully cooking, because you will reheat them and don’t want them turning to mush. Rinse again to wash away more starch. Now, the critical part: Chill the potatoes till they are cold to the touch. This is what creates the resistant starch. Now reheat and prepare however you want. So again: Cut into small pieces – Rinse – Boil – Rinse Again – Chill – Reheat

See the balance here? Just a FEW potatoes. With moderate protein and healthy fat.

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  1. Diced chicken and saute with peppers and onions in Kerrygold butter. Set aside.
  2. Scramble eggs. Turn off heat and add in chopped spinach. No need for slimy greens that come from overcooking.
  3. Toss all ingredients together: the chicken and veggies, the eggs, your choice of hard cheese, and the optional potatoes.
  4. Sprinkle more cheese and milled flaxseed on top, and bake for 15 minutes at 375 degrees.

Serving Ideas: Top with a few grape tomatoes, or a dollop of full-fat sour cream, low-sugar salsa, or a fiber and nutrient rich avocado.

Depending on how many servings you want, the ratio per serving is as follows: 2 eggs, 2 ounces of diced chicken, 2 slices of nitrite-free bacon, and 1/4 cup of hard cheese. It’s a meal that- does a body and your BRAIN good, because ketogenic eating is also about ketone bodies as your energy source. Go forth and Eat The Fat!