Recipe: Chicken Bone Broth

Prep Time: 15 minutes

Cook Time: 12 -24 hours


  • 4-5lbs of Chicken Bones/Carcass
  • Option of also adding Feet and Giblets
  • 1-2 White Onions Chopped
  • 3-4 Stalks of Celery with Leaves Chopped
  • 2 Carrots, Peeled and Coarsely Chopped
  • 3-4 Whole Cloves of Garlic
  • 1-2 Bay Leaves
  • 2 Tbsp of Apple Cider Vinegar
  • Enough Purified Water to Cover Bones
  • 1 tsp of Turmeric (Optional)
  • Salt and Peppercorn (Optional)

*Please use only good quality bones from a butcher or farm you trust.  The bones should be from free range happy animals that are grass fed and free from growth hormones.


  1. Place all the Bones in your slow cooker, or large pot
  2. Cover Bones with Purified Water and 2 tbsp. of Apple Cider Vinegar
  3. Add in Vegetables and Desired Spices (not mentioned above I will use paprika, chilli powder, and braggs all season spices) 
  4. If using slow cooker you can cook on low, if using a large pot cook bones until boiling then reduce to simmer
  5. Let broth Simmer for 12-24 hours
  6. If using an instant pot I cook on broth for 3 hours
  7. The longer you cook the broth the more flavorful it will be and the minerals you can obtain from the bones
  8. Enjoy!!!

Benefits of Bone Broth

  • Heals your gut and helps to overcome food intolerances and allergies
  • Reduces Inflammation and Boosts Immunity
  • Strengthen Joints and Cartilage
  • Improves Skin, Hair, and Nails
  • Strengthens Bones, and Ligaments
  • Aids in Liver detoxification

Sprouting Fresh New Benefits

Lately I’ve been following Dr. Rhonda Patrick (Check out her blog at who I find absolutely fascinating, although, “science ahead warning”, she can get quite academic if you’re not prepared for the deep dive.

While watching her YouTube channel I learned more about the benefits of different types of sprouts and the micronutrients they contain.  She’s got great ideas on using them in your smoothies and salads.  While vegetables have always been a great source of micronutrients for me it seems like the freshly sprouted seeds offer some of the most benefit.  So after sufficient research I decided to take a try at sprouting on my own.  You can buy sprouts in most healthy grocery stores, but when it comes to fresh you can’t beat growing your own!  I bought a sprouting container from A. Vogel bioSnacky and decided to start with one of Dr. Rhonda Patrick’s favourites, broccoli seeds, for their high sulforaphane content.

Wait…Sulforaphane? What’s that?

  • Broccoli sprouts are highest in sulforaphane a compound that promotes detoxification by boosting the antioxidant capacity of cells.  Sulforaphane also has a long list of benefits including: lowers cholesterol, increases alcohol tolerance, combats cardiovascular disease, boosts the immune system, fights bacterial or fungal infections, reduces inflammation, helps people with depression or anxiety, improves cognitive function, protects against GI injury, improves liver function, detoxes airborne toxins, protects the kidney, supports hair growth, and may even support pregnancy and newborn health.

Sulforaphane and other antioxidants aside, here are some highlighted benefits of sprouts:

  • high in vitamin A, C, and K
  • contain fibre, manganese, riboflavin, copper, protein, thiamine, niacin, b6, pantothenic acid, iron, magnesium, phosphorus, potassium
  • promote proteolytic enzymes that help digest proteins and carbs
  • contain 10-100x the glucoraphanin (enzyme inducer) compared to a mature vegetables

As mentioned above sprouts make a terrific addition to your healthy meal and I’ve found a regular pairing along side my free range organic eggs in the morning.

Health benefits and facts referenced here

Dr. Rhonda Patrick 47 min very informative video here

A shorter article by Dr. Mercola Here


It’s Simple, It’s Effective and It’s Free; Why You Should Take Cold Showers

Paul Chek is a world-renowned holistic health coach and in the brief video below he shares his passion for simple tactics for addressing common concerns.  There’s a lot of insight packed into this clip but I’m going to look at a particular focus on cold therapy, in it’s most accessible form, a cold shower.

This week I wanted to talk about cold showers! That’s right COLD! A lot of us walk around with inflammation, chasing pills, powders and potions to combat the harmful effects.  In future posts I’ll be digging into natural foods that combat inflammation safely but an even easier way is simply taking a cold shower in the morning or after a workout and as Paul says in the video, the best part, it’s FREE!  I’ve read a lot about the benefits of taking a cold shower and realized that the fact that I was resisting trying them was probably a good indication that it was exactly what my body needed.  Some benefits of cold showers include increased alertness, stress reduction, stimulating fat loss, increased circulation and immunity.  For more on cold therapy and the benefits have a listen to Dr. Rhonda Patrick on the Tim Ferriss podcast ( or Tony Robbins, another big proponent of cold water (

I won’t lie to you, it took awhile to get used to taking them. The first few times I started hot and then slowly turned the temperature down and maybe stood in the water for 15 seconds (Ian Fleming referred to this as a “Scottish Shower” in his James Bond novels).  My Scottish ancestory must need some reinforcement because this short blast felt like a lifetime.  Gradually, the screams and gasps have reduced and I’ve actually started enjoying them and shocking myself with the coldest water and for a longer period of time.

Further inspired by Tony Robbin’s morning routine and his cold plunge pools or rivers in his different homes I’ve recently taken the opportunity to plunge into cold pacific ocean (yes, it’s October).  We’ve reviewed the benefits above and Tony speaks of it “priming” his day, however I’ve also realized it clears up any fog from the previous night’s extra glass of red wine quite well!