Posts tagged recovery
My Bad-Ass Bone Broth

We are big on power proteins! These are high protein, often high saturated fat foods, which are low in tryptophan and high in nutrients such as lysine. The awesome thing, is a lot of these are easy to make.

Power proteins include eggs, shellfish, broth and a few others.

I get a lot of questions on the broth, so I thought I'd post my latest recipe.

I'm no master of "flavour." Most of you will be able to spice this up with your own flavouring or spices and create something special. If you do, please share.

BUT I'm AM about the thickness (collagen) of the broth. To me, when it's cold, you basically want to have to spoon in out of the jar to then heat up.  This is what makes the broth Bad-Ass. Basically, broth this thick isn't really sold commercially - it takes longer to cook, takes more resources and also consumers usually want something runny and easy to deal with.

Not me though, I'm after quality, gains and nutrient density!

The thickness of the broth comes from bones (I prefer beef) with high marrow content, coupled with a looong cook time.

We are talking 15 hours plus.

If in doubt, cook longer or add more bones with marrow/joints.

Here it is, my Bad-Ass Broth:

Slow cook for 15hrs on low (depends on slow cooker) the following:

- One Big beef marrow bone ("canoe cut" from free range butcher - they'll know). Get them to pre-cut it for you so that it fits into the slow cooker. These big bones are usually for oversized dogs, so they might be surprised you want to make broth with it. We need these though, to get the marrow.
- Some beef chuck bones (these have some meat on them, but also lot of collagen)
- 1-2 carrots chopped
- Celery
- Salt
- Pepper
- Kombu seaweed
- 1 x onion and garlic
- Big splash apple cider vinegar
- Ginger and garlic

I just cook that up overnight, then let cool then decant into jars.

This gives me about 5 full jars (I have a 4-5L slow cooker I think).

This should cool and seperate with the fat on the top (white) and then a highly gelatinous broth below that. When you re-heat it, either dilute with some boiling water straight into the cup, OR heat in a small pot. 

Personally, I don't use a microwave.

To make it more Bad-Ass:
The big twists that you can get into to make it really bad-ass broth are:
- Pre-"roast" the marrow bones in oven until light brown before putting in slow cooker. This makes the broth darker in colour
- Add offal such as small chopped liver
- Add spices (Cayenne)
- Use the veggies and chuck meat that comes out of it for brekkie with eggs or lunch (they are full of nutrients from the broth)
- Make sure to scoop the marrow from canoe cut bones out and either enjoy on its own or put into the broth jars, before chucking the used bones etc out.

Broth is great for breakfast, a snack or to add to veggies when you stir-fry them. It promostes healthy skin and hair growth, muscle/tissue repair and also gut health. It turns out that almost all of our body is made up of collagen in different forms - so broth is super powerful!

To be honest, we've had broth going the last three months straight and it definitely will continue through the winter!

SLEEP: The Cheat Sheet

Are you working hard to perform, but hitting a plateau?

Do you wake up not feeling refreshed?

One of the biggest limitations for many high-achieving individuals  is a lack of high quality sleep. Not only does sleep enable us to recharge our batteries, it’s a time when we give the body an opportunity to rest, repair and reset

Without high quality sleep, it is impossible to achieve big goals and move efficiently through your hefty to-do list!

Sleep will assist with growth and maintenance of lean muscle mass (important for changing the shape of our bodies) and will also help to reduce cortisol – a stress hormone that can contribute to body fat storage, particularly around the midsection.

Instead of getting stuck in the cycle of training more and eating less, try aiming for hours of sleep per night and notice the impact that this can have on your health goals

Here are some tips to improving your sleep quality, duration and enjoyment

  • Reduce your intake of caffeine, particularly after midday. If you struggle to sleep or have pre-existing anxiety, irritability or hormonal imbalances, consider removing caffeine completely.
  • Reduce the vino. You may think that a cheeky nightcap leaves you feeling drowsy and helps to send you to sleep. Alcohol can make us fall asleep more quickly, but it reduces the quality of our sleep. Drinking alcohol reduces the amount of Rapid Eye Movement (REM) sleep, our dreamy, deep and restorative state.
  • Get to sleep by 10:30pm. This usually means in bed by around 10. If this is difficult for you, try setting yourself a sleep alarm to alert you to when it’s time to start getting ready for sleep.
  • Use blackout curtains. Minimising environmental light pollution (particularly if you live in a densely populated area) can really help to reduce the time it takes to fall asleep and your sleep quality. This includes covering any lights or distractions such as alarm clocks.
  • Cut the Wi-Fi.  Although most of us are surrounded by Wi-Fi networks, it won’t hurt to turn off your router at the switch. This applies to all excessive power outlets, switches, and electronics.
  • Do not expose yourself to bright lights, TV screens, computers, tablets and smartphones after dark. This practice will spike your stress hormone, cortisol, keeping you from drifting off.
  • Move! Exercise will help promote blood-flow and help sleep. However, for some, high intensity exercise and interval training can in fact impair sleep. If you find it difficult to fall asleep after training, limit your harder sessions to earlier in the day and stick to more gentle activities like strength training, walking and yoga in the afternoons and evening.
  • Hone your evening routine. Develop healthy evening habits by creating your very own behaviour pattern. Whether it’s a magnesium salt and lavender bath, phone curfews, herbal tea or essential oils, our environment can be very powerful when it comes to building habits and training the behaviour we want.

If you struggle to get 7-8 hours sleep per night, make sure that you are incorporating some extra “rest time” into your day

Meditation, yoga, offline time and short naps can help to reduce stress levels and encourage the hormonal responses associated with sleep and rest.

If you’d like to chat to us more about how to get some more Z’s, contact us now!