A $9.99 nutrition boost!

Hang tight folks, this post may not be for the vegetarian faint of heart.

At TSW we talk nutrition. A. Lot. Not everywhere, not every time. And we’re not preachers of one particular way – that would completely undermine our belief that each person is unique and no one way is the right way for everyone. So no worries, you won’t be ambushed by any of us with a lecture on being Paleo, Vegan, Pescatarian… blah blah etc. That said, we may bring up how your food is or isn’t working for you.

I was once listening to a podcast and the guest speaker whose name I fail to recall (a doctor of some kind) quoted a time-honored Ayurvedic perspective on health.

If the food is wrong, no medicine will work. If the food is right, no medicine will be needed.

Read that carefully and let it sink in.

Chinese medicine shares this perspective, and that’s generally the lens I am looking through. In my practice when someone presents with particular groupings of symptoms, I tend to look at food – what’s being eaten – whether that’s working on not, and what might be missing. Examples of symptoms (just a few):

  • joint pain, dryness, fatigue and irregular bowel movements
  • reflux (GERD), fatigue, anxiety and/or worry and nasal congestion
  • sleep disruption, edema, chronic pain and allergies

I could give you many more combinations… I think you’re getting the idea.

Alright, so about that $9.99 I mentioned?

Here’s one sure fire way to pump up your nutritional inputs and it only takes one, high quality rotisserie chicken. BONE BROTH. I know, all the rave… so Brooklyn trendy. I will tell you why it really is awesome though:

  • It nourishes our bones and marrow – law of signatures – if you want to have your bones be healthy it helps to eat bones. Just like if you want to be hydrated you have to drink/eat things that have a high water content.
  • We, generally in America, don’t tend to eat the whole animal like many other cultures around the world. My grandparents were of the generation that sucked the marrow right out of the bone, tho most of us are of the eat-boneless-skinless-chicken breast-generation and we’re missing some mega nutrients as a result.
  • It nourishes “the yin” – in Chinese medicine speak that means it moistens, helps to cool down heat and inflammation, replenishes the deepest level of the Qi which essentially means replenishing your bone deep resources, and helps you to get the fatty, oily, collagen-y, gelatin-y foods you need for your cells to keep supple. What does this result in? Less painful bodies, more moisture everywhere including your skin and your internal membranes, and better sleep. Think of it like a balm for your nervous system.

Back to the bird. Now, I myself am not the best chef on the planet, so I don’t rotisserie my own bird. (Right, remember when I mentioned my vegetarian friends? I hope I don’t gross you out.) I generally get a Whole Foods rotisserie chicken – or I have it delivered because sometimes the only way my family is going to eat properly during the week is if I have the groceries delivered – and I plan a few things with it:

  1. Some dinner dish or something we can have for lunch – I feed 2 grown-ups, 1 kiddo and a cat at my house. That one chicken is at least one if not 2 – 3 meals, just the meat.
  2. I make bone broth – which could amount to any combination of soups I make right then, soups I freeze, stock I freeze or stock I cook our grains in that week.

So, a few weeks ago I did a casserole taking all the meat off of my rotisserie chicken and then made my bone broth. 17 CUPS OF BROTH, plus 2 servings of casserole for all. That’s what I call bargain nutrition. You can even do it for less with a raw chicken you buy and cook yourself (organic preferred, vegetarian fed, etc.)

If you’ve never made broth, it’s actually super easy. You can do it on the stove, you can do it in a slow cooker, you can do it in the super famous lately Instant Pot. Whatever you like. Joy has a recipe here you can use. I add a dash of vinegar to pull the marrow from the bones. You can use a chicken, beef shank, lamb shank, pig knuckles… really any bones. I like to cook my bone broth for at least 12 hours, sometimes 18! If on the stove top you’ll want to bring it to a boil then simmer gently away for hours upon hours (careful not to leave your pot on the stove when you’re out). Erin, one of our Massage Therapists, sometimes makes her broth in the slow cooker and leaves it on warm for days on end, adding scraps from the kitchen as she goes and then using it to cook with or have a mug to sip like tea. However it works for you is great.

So getting your nutrition on does not have to break the bank. If you need more tips like this, book yourself to see one of us for acupuncture or nutrition. We will get you hooked up. Our massage therapists happen to be excellent cooks as well and have tricks up their sleeves too. We’re all here to help.


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