Wellness Beets – Episode 5: Nutrient Boot Camp, Travel Foods, and Fighting the Flu

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Alex’s Nutrient Boot Camp is under way! If you want  to join us (which we would love!), you can sign up by clicking here.


Travel Tips

Things to buy at the airport: Starbucks has Kerrygold Butter so you can ask for a bulletproof coffee, large salad (or buy 2 small ones!) with protein on top (like chicken, steak or beef jerky/sardines you bring), nuts, soups (just make sure they’re not thickened with flour), bunless burgers with guac on top, or chipotle. Buy duty free if the airport options are slim abroad.

Things to bring with: Wild Planet tuna packets, sardines, salads, wraps, snack pack nut butters, olives, guac. Alex’s top travel foods can be found in this post.  Brittany’s top travel foods can be found in this post. (Brittany’s philosophy: everything can be made portable with some planning.  Alex agrees.) Take a small insulated lunch bag and throw away containers and utensils.

Click here to get your free  PDF of The 15 Best Travel Fruits and Veggies. I keep mine in my pantry and take it to the store with me to make sure I’m not missing anything.

On the plane: most airlines have gluten free options that are rice based. But we recommend bringing food along anyway.  You can look up specifically what foods the country you’re traveling to allows.

Traveling and Food Thoughts: While traveling, we’re much more flexible. We will try foods normally outside our typical diet as long as it’s not something that we’re severely intolerant to. We’re only in those countries for a small time…make the most of it!

Attitudes Abroad That We Might Consider Adopting:  Food regulation is more strict with fewer additives overall. For more on this, check out Brittany’s pictures on Instagram.  Much more concern for the environment. Signs posted everywhere for water conservation, limited use of paper items, and well-labeled recycling bins.  People are more understanding of the seasonal aspects to food availability and make the most of what they have at the time.  There’s not a sense of everything-is-available-all-the-time.

 Click Here for Brittany’s Self-Care Tips for Traveling

Natural Flu Fighting

This episode is when both Brittany and Alex were sick…so excuse the nose sniffling and hacking cough.

Brittany got sick while traveling and resorted to Vitamin C rich smoothies and new medications/nasal spray to get through.  Biggest traveling while sick lesson learned:  Let your body rest, even if you’re missing a few things.  Brittany’s plan at home includes chicken soup, sipping bone broth, and a honey/cayenne pepper/lemon/ginger throat soothing cocktail.

Alex also does a lot of bone broth, liver, and soups with loads of vegetables while sick. Warm water with lemon and lime juice squeezed in (vitamin C).

But mostly Alex does herbal remedies that include a virus fighting gargle rinse, ginger lime tea, oregano oil steam bath.  See the complete list and other natural interventions here.


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You can get your free 15 Best Travel Fruits and Veggies by clicking here.



Bone Broth: Why & How To

Bone Broth

It’s getting back to the philosophy of using the whole animal. No part is wasted. Making broth from bones is steeped in as much tradition as it is in nutrition. Broth serves as the base for key cultural dishes the world over, from French Onion Soup to Shoyu Ramen.

My only memory of any sort of broth making was with the turkey carcasses post Thanksgiving. My grandmother is of the farming generation that lived on the land and knew the importance of using every animal part. She would simmer the carcass until the house filled with its comforting aroma. The turkey stock lasted for several months turning into various soups and stews. Thanksgiving kept on giving through the winter.

Broth can transform the most bland of meals into something rich and rounded. I use it in soups, stews, chili, sauces and to cook any vegetable. The nourishing properties of the broth are quickly absorbed. Add it to a big pot of turnip greens and you’ll never cook with water again.

According to the Weston A Price Foundation, the benefits may even outweigh the flavor. Bone broth has a list of essential minerals including calcium, phosphorus, magnesium, and potassium. It is also rich in glycine and proline, which are amino acids that build strong cartilage and bones. When the collagen attached to the bone breaks down into the water, it creates a natural gelatin. This gelatin acts as an aid to digestion, can reduce inflammation and improves irritable bowels.

Bone Broth

Broth is a simple, basic recipe. It only truly requires two ingredients, broth and water. Heating the two breaks down the bones and all their nourishing content. Apple cider vinegar is added to help draw out more of the minerals, specifically calcium, magnesium and potassium. It is definitely not necessary though. You can still have delicious, beneficial broth without acid added.

Use bones that have a lot of cartilage. Knuckle, neck and feet work well. If you’re intimidated, just ask your butcher for their recommendation. The right bones will produce the best results. When the broth has cooled in the fridge, it will form into a gelatin and jiggle like Jello.

I scoop out a few tablespoons of the gelled broth into my favorite over-sized mug then add a cup of boiling water. Stir together and enjoy as I write in my journal each morning. I’ve even added broth to tea. It offers a comfort similar to snuggling under a cozy blanket by the fire. Writing that sentence, even sends a warm feeling to my heart. You can keep it for 5 days in refrigerator and after that it is best to freeze.

For a list of FAQs on Bone Broth, Whole 9 offers a fabulous explanation.

Bone Broth

2 lbs of bones (I used beef knuckle and marrow bones)
1 tbsp Bragg’s Apple Cider Vinegar
8 cups water

►Preheat oven to 350 degrees
►Place bones in a large cast iron pot and cook in oven for twenty minutes. This browns the bones so the broth has a richer flavor.
►Move pot to the stove top. Add in water and apple cider vinegar.
►Bring to a simmer, cover and cook for 12 to 24 hours. As the water cooks down, add more water every six or so hours.
►As an alternative, you can cook the broth covered in an oven at 200 degrees. This works well overnight. Or if you really want to simplify it, use a crockpot.
►Pour into glass jars and refrigerate up to 5 days. Before use, skim off the fat on top and reserve it for cooking later.