New Year, New Outlook – Healthy Food…a Perfect Place to Start!

37770906 - homemade bone broth with leek in glass cup
37770906 – homemade bone broth with leek in glass cup
by Deborah Lieder

The Holiday season came and went! Now our minds are focused upon the New Year’s resolutions we made to implement healthier abits. Part of the fear lingers, “Will I uphold my challenge?”

The beauty is, the power is in our hands. This is the perfect time of year to make peace with our past, allow it to be what is was, and set new ambitions. The smallest things we do each day to encourage those healthful habits, contribute to the greater whole. We start out with one new goal and make it a habit, until we are ready to add in the next goal. Pretty soon, in a few weeks or months, we begin to see the change.

This can be most challenging in the dead of winter. It is cold, snowy, and who really wants to go anywhere? That is why food is the perfect way to start. Studies have shown it is easier and more efficient to take weight off through our eating habits. Begin by eliminating the obvious i.e. sugary sodas, fast food, and then processed food and refined carbs. Set targets you know you can achieve. Then, honor yourself by following through on your commitment. This act is self-love.

One of the simplest ways to start, is by making bone broth or a potassium broth (if you are vegetarian). Both boost the immune system, flush out toxins, promote weight loss, and aid our metabolism. Bone broth also protects our joints, helps heal leaky gut, maintains healthy skin and contributes gelatin and collagen to our diets.

Both broths are incredibly inexpensive and neither requires a lot of work. Plus, they deliver that warming comfort which is perfect for this time of year! In the end, it is all about your health. This is what gives you longevity and vitality throughout your life.

Bone Broth Recipe

3 pounds chicken necks/back/feet/wings
ΒΌ c. Apple Cider Vinegar
3 carrots, chopped
3 celery stalks, chopped
2 medium onions, peel on, sliced in half lengthwise and quartered
4 garlic cloves, peeled and smashed
1 teaspoon Celtic salt
1 teaspoon whole peppercorns
2 bay leaves
3 sprigs fresh thyme
1 tablespoon oregano
1 tablespoon turmeric

Place all ingredients in a stockpot or instant pot. Cover with 3 inches of filtered water. Place on medium-low heat and allow to simmer for 12-48 hours, depending on your preferences. Strain, season and serve.

*The longer you let it go, the more nutrients it pulls out from the bones.

**Neck/feet bones can be found at local farmers markets or Whole Foods Market, or simply save your bones from roasted whole chicken, legs and thighs.

44552263 – closeup of broth, clear soup or bouillon in a saucepan top view
Potassium Broth

Celery, roughly chopped
Potato peelings
Onions, roughly chopped
Tomatoes (fresh and/or sun-dried)
Dried mushrooms (porcini, shiitake or any edible variety)
Kombu seaweed (or any variety you have on hand)
1 teaspoon Celtic Sea Salt
1 teaspoon Black Pepper

Place all vegetables in a stockpot or instant pot. Fill one part vegetable to four parts filtered water. Simmer for 1-3 hours. Strain, season and serve.

*Any combination of vegetables may be used, and their scraps. Celery and potato peels are a must though!

**Ideally, use organic products and always make sure to scrub and wash vegetables.


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