Easy Crock Pot Chicken + Bone Broth

Bone broth has become a staple in my meals since starting the GAPS diet. At first I was turned off to the idea of eating something that came from a bone ( I was vegan for several years after all :) ). I quickly got over that by realizing that it tasted  delicious and has amazing health benefits! However, I was still intemidated by the process of making it. I now know a method that takes less than five minute to prepare, I let my crock pot do the rest. Here is my simple Crock Pot Chicken Bone Broth Recipe below.

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Ingredients 

1 large chicken

2 onions

4 carrots

4 stalks of celery

2 TBSP apple cider vinegar

2 clove crushed garlic

Other Spices (add according to your taste) Pink Salt, Peppercorns, Cumin, Parsley

Recipe 

1. Place chicken in crock pot and fill with water.

2. Add 1 onion, 2 carrots, 2 stalks celery, 1 TBSP apple cider vinegar, crushed garlic, salt/herbs to pot

3. Cook on low for 8 hours.

4. Remove chicken from crock pot and pull/ store meat in a glass container. Place chicken bones in a separate container.

6. Strain vegetables from broth and discard. Pour broth into glass mason jars to store in refrigerator

7. Fill crockpot with water and add chicken bones.

8. Add 1 onion, 2 carrots, 2 stalks celery, 1 TBSP apple cider vinegar, crushed garlic, salt/herbs to pot

9. Turn crockpot on high for one hour (or until simmering) then turn to low and let cook 10-12 hours.

11. Strain vegetables and place remaining broth in glass mason jars.

I keep my broth in the fridge for one week. What I don’t use in the week I place in the freezer for later use.

I hope you enjoy this super simple recipe!

Top 4 Tips to Help Your Digestion

Eating food should be a no brainer, right? Put it in your mouth, chew and swallow. With todays busy lifestyle, sitting down to a home cooked meal with the family seems like something of the past. However, if you have symptoms such as undigested food in your stool, gas, bloating, or diarrhea, you may want to rethink the way you’re eating your food.

1. Sit Down- In the past, I would rarely every sit down to have a meal. After I prepared the food, I would stand up and eat it as I cleaned up the mess I made in the kitchen. Even now, I have to consciously remind myself to sit down and eat. Standing up and eating allows air into your system and produces gas and bloating. I noticed that when I stand and eat I am usually eating my food faster than I should. This leads me to my next point…

2. Chew your Food! I recently read the book. Natural Solutions for Digestive Health, by Dr. Jillian Sarno Teta & Jeannette Bessinger. In the book they mention that,

“When you don’t chew your food well, more pressure is put on the stomach to break down the food into tiny particles. This delays gastric emptying (the rate at which food leaves the stomach), which then in turn can cause gas, bloating, and fermentation of food.”

They go on to talk about how unbroken down food can cause leaky gut. A good rule of thumb if you don’t want to count 35 chews/bite is to put down your fork and wait until the food is soft in your mouth.

3.Stay away from raw veggies- When my colon was inflamed from a bad flare before my wedding my doctor instructed me to only eat steamed/cooked veggies. Vegetables contain insoluble fiber, which can be hard on an inflamed gut.  Steaming or cooking the veggies breaks down this fiber so that your body can digest the nutrients much more efficiently. In addition, if you chop or mash the veggies up they become even easier to digest.

4.Try a digestive enzyme-Not everyone needs a digestive enzyme to break down the food they are eating, but many (myself included) can benefit from their effects. I found that I only need to use enzymes when my body is under a lot of stress and I am not able to properly make the enzymes on my own. If you are unsure whether you need these enzymes, your doctor can preform various test to see if you are properly making these enzymes. Another clue would be if you are seeing undigested food in your stool (not corn, that never gets digested ;)).

My brother-in-law suffered for years from debilitating acid-reflux and the traditional methods would only suppress the symptoms for a small amount of time.  Upon consultation with his “natural” Doctor, he began taking the enzymes before meals.  The acid-reflux symptoms began to subside and he was able to eat without fear of pain.

These are my top 4 tips for getting your digestive track back in shape! I hope you enjoyed!

Sources:

Teta, Jillian Sarno, and Jeannette Bessinger. Natural Solutions for Digestive Health: Relief from the Most Common Problems Including: Acid Reflux, IBS, Gas, Constipation, Diarrhea, Crohn’s Disease, Ulcers, Children’s Digestive Issues, and More. N.p.: n.p., n.d. Print.

Weekend Run & Life Happiness

A-ster and I ran in a halloween 5K this Saturday. I think that a race is the best date for a Saturday night.. Don’t you agree? I finished 2nd in my age group with a time of 26:37. I was faster last weekend, but this course had some major hills, and zombies in the road ;).  Here is a little before picture action.. 

 

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Besides running, I wanted to talk about another topic today..Happiness! 

Lately I’ve been reflecting on my life and the blessings that I have received this past year.  We bought a cute little house that I love, I married the man of my dreams and I have been able to recover from an illness. However, every once in a while I still feel a sense of gloom looming over me. These feeling usually come on when I think about how I am not quite doing what I love with my life. I have always dreamed that I would use my love for health and fitness to help people in some way. However, I haven’t seemed to pursue that path quite yet. 

 

 I know that God put me in my current position for a reason. Even though it’s not easy, I know he is with me through it, and that better things will come out of it. I just try to remember that God does not look at stress or problems the way we do. With the stress and trouble that we face, he has a plan. Just read Jeremiah 29:11,  For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.

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Another scripture I have to remember to call upon is..

 Philippians 4:6,7- do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

So for now, I will continue to trust in the lords plans for me. I will cast my stress and worry on him. 

Saturdays Are The Best!

The morning started out with making the A-ster and myself breakfast…

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Raspberry pancakes!

A-ster headed out for his dental volunteer clinic and I had the house to myself. My race wasn’t until later in the day so I decided to do a little P90X core work and yoga! I’ve been ignoring workouts that involve anything other than being outside, which happens just about every fall. However, to stay injury free, I know building up my muscles is a must.

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A pizza was made for lunch. This is my kind of pizza. It is made with a brown rice flour wrap, tahini, garlic and veggies. I baked it on 320 for 15 minutes. Crispy YUMMYYNESS..  I took a bite before I took the picture. Whoops!

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I did some relaxing around the house which felt good. I’ve been feeling super busy since the start of the school year. Since it was raining outside I felt justified to just sit on the couch and watch Parenthood on Netfix. Something I RAIRLY do.

My 5K race started later than what I am typically used to. I have always been a get up and run first thing in the morning type of gal. However, this race was a nice change. When we arrived to the race start and the sight was beautiful. The run took place on back country roads around a vineyard. There was a band with music playing and food trucks set up grilling BBQ, hot dogs and hamburgers  (needless to say A-ster was in heaven while he was waiting). I met my brother and brother-in-law at the start and we were all ready to run! We decided that it was every man for himself during this race (aka we wouldn’t try to stay together).

IMG_0289I tried to keep up with both of the guys at the start of the race. I think this is how I hit a new PR. I was 4th in my age group!

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A glass of wine is the perfect way to end a 5k. Lets see if I can beat my time next weekend!

 

Happy Sunday!

 

Guess Who’s Back!

This is what i’ve been up to over the last year…

Getting married….

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Honey mooning…

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Hanging out with my sweet niece..

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Buying a house….

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Running

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Teaching children…

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More running…

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Biking…

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Loving Life…

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“Pain is temporary. Quitting lasts forever.”- Lance Armstrong.

Well, I did it! I ran the furthest consecutive miles than I ever have in my whole life! On saturday I did my 14 mile training run. Note that my legs were still kind of recovering from last weekends red eye relay race.  

I started the run out strong with a pace of around an 8 minute mile, and by the end was running a 10 minute mile. Although I would have liked to have a little bit of a faster pace, I couldn’t be more proud of myself. So many times during the middle of that run I wanted to stop to walk..even if it was just for a minute. However, I kept pushing myself. Telling myself NOT to stop. I was my biggest cheerleader!! 

One of my favorite blog is written by this girl.. One time she posted about what she thinks about during a run. She said that when she is tired and wants to stop she keeps thinking about this quote.. . “Pain is temporary. Quitting lasts forever.”- Lance Armstrong. 

This quote not only made me run faster during my last race, but kept me going on Saturday. As much as I wanted to stop, I knew I would eventually make it to the end and the pain I was feeling would go away. I would walk away from this run being a stronger runner. 

Just as I thought by the end of my run I was on cloud nine. I accomplished something that I wasn’t sure that I could do..

 

Then I jumped into the lake to ice my legs ;).. 

 

And because I have no pictures from this past weekend (sorry i’m a bad blogger) AND because this is also suppose to be a blog about upcoming wedding, AND because I dislike when blogs don’t have pictures…I will leave you with a incredibly random picture of my amazing fiance and I the night we got engaged. :)Image

 

 

What keeps you going during your workouts?