Hello Everyone!

I am excited to keep sharing tools and strategies that have helped me and my clients with healthy weight loss, losing abdominal fat, improved performance, better sleep, and more balanced mood.

One of the tools that has worked extremely well for both me and my clients is to pick one day a month to drink bone broth for the day. I drink as much as I want, often a half gallon or more, and do peaceful activities like art, walking in the woods, meditation, and playing with my kids.

Yes! You can still have your cup of coffee or green tea when doing a bone broth fast.

Keep taking any medications and supplements that day as well.

BENEFITS OF A BONE BROTH FAST

• Heal the gut with the high collagen content of broth

• Lost weight (between 3 and 5 pounds) and maintain the weight loss

• Sleep better

• Break eating habits that are not ideal (overeating, emotional eating, sweets after meals)

• Tune into your body’s messages for nourishment

• Be more present with your day

• Improve athletic performance

• Reduce inflammation

• Promote autophagy (clean up of dead cells )

HOW TO DO A DAY-LONG BONE BROTH FAST

First, schedule it! Pick a day when you are not working and mostly planning to be at home.

Then, make sure you have plenty of bone broth on hand. You can purchase some from Kettle and Fire or Fond, or you can make your own with the recipe below.

Try to cut out diary, gluten, alcohol and sugar for a week before you do the fast.

Enjoy your broth during meal times and in between as well! Heat it up whenever you are feeling hungry.

If you start to feel woozy, have a headache, or feel starving, you can always opt out! The one day fast is always easier when you have been eating in a clean, simple way for the week prior.

Eat as you normally would the next day and congratulate yourself. Yay! You did it.

CHICKEN BONE BROTH RECIPE

You will need:

Bones, skin, and giblets from 1 roast chicken – hormone free + antibiotic free

1 Tablespoon apple cider vinegar

Water

Optional add ins: ginger root, garlic, onions, carrots, celery, bay leaf

After roasting a chicken, place the remaining ‘frame’ of the chicken (the bones, skin, and cartilaginous bits) into a crock pot or pot.

Cover the bones with water, adding a tablespoon of apple cider vinegar.

Cover and cook on low for a minimum of 1 hour and up to 2 hours.

Carefully strain the broth through a fine metal sieve and discard the bones.

Use the broth immediately, store in the fridge for about a week or freeze for future use in ice cube trays for quick defrosting.