Affiliate Quarantine Cup!


The TILT Affiliate Quarantine Cup is here!
The “Affiliate Quarantine Cup” is a fun way to participate in The Support Your Local Box Fundraiser and be part of a friendly team competition amongst TILT members. 

When: April 6th – April 26th


How It Works:
1. We would love to have everyone join in on the fun! If you want to participate please register at games.crossfit.com/open.
2. Once registered, we will place you on a team with TILT members and a coach
3. Teams will earn weekly points for their team between April 6th-April 26th

You Earn Points For:
-Doing the weekly Support Your Local Box Fundraiser workout (1 point/week)
-Every Zoom class you participate in (you can only earn 1 point/day)
-Doing the challenge of the week (1 point/week)
-Posting on the WOD blog (1 point/day)
-Eating 800g of fruits and vegetables (1 point/day)
-Doing a Tabata Time workout (you can earn up to 5 points/week)
*The max amount of weekly points for a participant is 28 points

*Weekly points are from..
April 6th-12th
April 13th-19th
April 20th-26th

What is The Support You Local Box Fundraiser?

The Support Your Local Box Fundraiser is an online event put on by CrossFit HQ to benefit CrossFit affiliates affected by COVID-19 around the globe. The entire CrossFit community has an opportunity to come together in support of all affiliates! 

Event Format:
Over a three-week period, CrossFit HQ will release three classic and accessible workouts that can be performed by participants of any ability level. There will be limited equipment and bodyweight options (very similar to the workouts TILT is already posting!) The first workout will be announced on Friday, April 3rd. TILT will program and participate in these workouts on Monday April 6th, 13th, and 20th.

Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate. This is also a great opportunity to rally family and friends to participate in this accessible event!!

How to Get Involved
Anyone can participate! Payment is not required. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. If you want to contribute to TILT, great! We really appreciate the support! If you want to contribute to a different affiliate that you know is in need, awesome! When the event closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. 

You can register at games.crossfit.com/open. We cannot wait to throw down on these workouts with you all!!

TILT II Internal Team Throwdown!

Internal Team Throwdown is coming!

Alright Tilt Fam get pumped for the Internal Team of 3 Throwdown coming this Spring!
What: The Internal Team of 3 Spring Fling Throwdown baby! Let’s go!
When: Saturday April 11th from 9am-12pm!
Where: TILT Sudbury
Who: All of you TILT Fam!
How to participate: Sign up at the front desk!
Fee: Nada! Zero! Zip!

The Internal Team Throwdown is going to be an absolute blast and you don’t want to miss out on the fun! It will be a great way to celebrate the end of our Nutrition Challenge, meet some new people from the gym, and throw down on some workouts together!
How it works!
First thing you’ll want to do is sign up at the front desk. This way we can get a tally of how many teams to put together. Teams will be randomly divided into groups of 3 athletes. All fitness levels are welcome and workouts can be modified as needed. There will be a total of three workouts that day!
Once you know who your teammates are let the team costume brainstorming begin! Communicate with your other teammates and come up with an awesome costume idea! Could we see the Avengers? Maybe. Could we see the A- Team? Maybe. How about Duddy’s Angels? Only time will tell!  The winner of the throwdown is going to go to the team with the best costume! That’s right! So let’s get on those costume ideas once you find out who your teammates are and have some fun!
Fun and Gameday!
After you guys find out who your teammates are, get your costumes together, and are ready to rock and roll, you will come in on Saturday April 11th! The doors will open at 8am. Come on in, get warm and ready to get after workout #1 with your teammates! The throwdown will be composed of three different workouts. All workouts are modifiable and going to be a blast!
When the last workout is completed we are going to do a pot-luck just like we did for Friday Night Lights! And those pot-lucks were fire! Now we get to combine pot-luck forces and have the best pot-luck ever! You guys are welcome to bring any dish you would like! Does it have to be healthy? No. It could be pizza if you wanted! All foods are welcome!
Please mark your calendar, take a day out of work or away from some yard work and join us for our Internal Team of 3 Spring Fling Throwdown going down on Saturday April 11th! You are not going to want to miss it and have that feeling of missing out on a good time! Sign up at the front desk and we will see you then!

March Newsletter

 

Hey TILT Fam! We wanted to let you know what is going on in the month of March! Each month we will be posting an events for the month page! Here is what’s going on in March!
Our “800 Gram Nutrition Challenge,” will be starting on Monday March 9th! The goal of the challenge is to eat 800 grams worth of fruits and vegetables a day. Adding 800 grams of fruits and vegetables will eliminate poor snack choices, gives each person diverse options in choosing which fruits and vegetables they would like to have, allows flexibility, and there is no restrictions to the nutrition challenge. Keeping things simple is best and this challenge is it! If you would like to optimize results and performance in workouts, we encourage eliminating sugars and alcohol. But it is not required. The baseline workout for the challenge will be on Monday, March 9th, for all classes! Please sign up at the front desk before March 9th! We hope you can all join for the challenge!
Our Athlete of the Month for March is Tom Komola! Tom is an extremely hard working and dedicated athlete of the 5:30pm class! He works as a lineman and when he has weekends off he enjoys spending them with his two boys! Tom started CrossFit back in 2013 and has loved it ever since! Please make sure to read the question and answer we did with Tom on the WOD post for Monday, March 2nd, and if you see him make sure to congratulate him! Congrats Tom!
The kids and teens class has been in full swing! Kids classes meet on Tuesday and Thursdays only at 4:45pm and Teens class is held on Monday, Wednesday and Friday at 4:30pm! If your kids are looking to get active and would like to try out a class please feel free to come by for one free trial class on any day class is held or email mick@crossfittilt.com!
The Lincoln Sudbury Lacrosse team training is coming down to its last two weeks! The team has been training hard for the past eight weeks! The team meets three days a week and training sessions last an hour with strength and conditioning components to the class along with team building work! If you coach a team or know of a team that is interested in team training please feel free to reach out to my email at mick@crossfittilt.com.
And last but certainly not least, we recently purchased two Rogue Echo Bikes and brand new Rogue barbells! The bars are great and we hope you guys enjoy using them in workouts! You are also welcome to incorporate the Rogue Echo bikes into workouts along with our True Form Runners! Feel free to ask a coach on recommended calories or time domains. That is what’s going on in March and we will see you at the gym!

 

TILT II 800 Gram Nutrition Challenge

TILT II 800 Gram Nutrition Challenge

When: Monday March 9th- Friday April 10th

Cost: $25
 
InBody Scale Dates
Weigh-ins: Thursday, March 5th and Friday, March 6th
Weigh-outs: Thursday, April 9th and Friday, April 10th
 
Baseline Workout: Monday, March 9th (during all classes)
 
The Winner:
– Body fat percentage / weight loss
– Benchmark workout
*There will be NO point system for this challenge
 
Guidelines: Eat 800 grams of fruits and/or vegetables a day 
During this challenge the goal is to add 800 grams of fruits and/or vegetables a day. There are no food restrictions throughout the challenge but only fruits and vegetables count toward the 800g total! We encourage eliminating ALL processed sugar and alcohol to improve results and optimize performance! If you would like to take it to the next level and eliminate or limit sugar and alcohol you are welcome to but it is not required. 
 
Additional details and references regarding the challenge can be found below.
 
The 800g Challenge– Click HERE
 
Meal Planning – Click HERE
 

Food Scale – Click HERE

Travel Workouts – Click HERE

Goal Setting by Coach Kathleen

Goal Setting
By Coach Kathleen

Let’s put it out there – setting Goals can be tough!

 

While we have the opportunity to create and set out on conquering new goals each day, the start of a New Year seems to fuel to the fire for change. This is a great opportunity to harness that motivation, and hold us accountable, starting today.

 

Let’s start by writing down SMART goals, whether that’s in an excel spreadsheet, a note in our phone, or scribbled on a piece of scrap paper, let’s put them where we can see them every day.

 

SMART Goals are:

Specific

Measured

Actionable

Realistic

Time Bound

 

For example, we can take a simple goal like, “I want to start exercising more”, and refine it.

 

How can we make this goal specific? What, specifically are we trying to do? Where will this take place, and most importantly, why do we want to achieve this goal?

·       I will start taking CrossFit classes at TILT in Sudbury in order to lose body fat

 

Next, let’s make this goal measurable. How will we evaluate if we are truly working towards our goal?

·       I will track my body fat percentage (BFP) using an InBody machine

 

Actionable: What amount of growth do you plan to achieve? What actions can we take to set ourselves up for success?

·       I will take the 5:30pm CrossFit class three times per week

 

Is our goal realistic? Is it even possible? If I commit to the above plan, will I improve?

·       If our BFP is currently 20%, we know that setting a goal of a 2% BFP loss is feasible, where a 10% BFP loss or more would be unrealistic

 

And finally, time bound. When will we collect evidence of our accomplishment?

·       I will attain this goal in 6 months

Putting it all together, our SMART goal would be:

To take the 5:30 class at CrossFit TILT in Sudbury three times a week in order to lose 2% BFP over the course of the next 6 months which will be tracked using an InBody machine.

 

After acquiring a list of SMART goals, let’s stop for a second and think about how we can devise a systematic approach to properly prepare for this new venture.

 

We could build out our work schedule to make sure there are no conflicts with our exercise plan. We could gather any necessary gym items we might need, like sneakers and gym clothes, and pick a class to attend that has 15 minutes of cushion time in case traffic is bad. This ensures us that, on the day we plan to begin, we know that we have purposefully navigated some speed bumps that could have otherwise hindered us. Of course, other things outside of our control will always come up, but if we respond to them with an open mind, we can certainly overcome them without deviating from our path.

 

Let’s make right now, the ultimate time to begin taking action on our journey to greatness.

 

Training with Intention by Coach Brian

TRAINING WITH INTENTION
BY COACH BRIAN 

When you come into the gym, are you competing with other athletes to “win” the workout, or are you training to become the best athlete you can be? Looking at the whiteboard every day, comparing your scores to others, and trying as hard as you can to get a better time on the clock may be making you less fit. Knowing the difference between practice, training, and competing is crucial to your longevity and fitness. Find out more below on how to train with intention! 

MECHANICS – CONSISTENCY – INTENSITY
Mechanics, consistency, and intensity are three components embedded in CrossFit’s program. They are all interrelated and lead to results. 

Mechanics refers to being able to properly perform movements efficiently, effectively, and safely. An example would be performing an air squat with all 4 points of performance… 1. Weight in the heels. 2. Knees tracking outside to toes. 3. Maintaining your lumbar spine. And 4. Achieving a full range of motion. 

Consistency refers to being able to perform movements with proper mechanics over multiple repetitions. It’s being able to perform the air squat with all points of performance over 10, 20, 30, 40+ repetitions in a row. The second piece to consistency is showing up. Showing up to the gym to workout on a daily basis.

Intensity, defined by CrossFit, is equal to power (force times distance divided by time). Simply put, intensity is how much work you do and how long it takes. As Greg Glassman, founder of CrossFit, stated, “intensity is the independent variable most commonly associated with favorable adaptations.” Intensity is the shortcut to results- the harder one works, the more results they will see.

Sound mechanics and consistency are certainly the safest way to train. However, proper movement also allows athletes to move large loads, long distances, quickly. It allows athletes to move more weight and perform repetitions faster. Being able to do work in less time produces a higher power output. The higher the power, the higher the intensity. The higher the intensity, the greater results. Although intensity will get us desirable results, it all starts with proper technique and movement! 

PRACTICE? WE TALKIN’ ‘BOUT PRACTICE!
As we now know, the first step to developing skills and results is done through mastering the mechanics of movements and performing these movements with consistent mechanics. We call this practice. Practice is where we develop and refine skills. It takes into consideration mechanics and consistency and is done with low heart rates, low loads (under 60%), and with the intent of improving technique. 

Practice isn’t always sexy- it’s not always fun. Practice requires you to detach yourself from results and focus on becoming better without worrying about the outcome. Practice is taking the time to do snatch skill work with a PVC pipe, an empty barbell, or with light loads. It’s things like spending 10 minutes working on muscle-up transition drills and kip swings, or sitting on a box with your hands on a rope, working your J-hook lock and letting go without actually climbing. 

How can we focus on practicing when coming into the gym?
Some of us may not even realize it, but you are practicing every day when you take class! Our coaches build in the time during class to work on the mechanics and consistency of the movements in the daily workout. It is why we spend time drilling barbell movements with the PVC pipe and empty barbell, breaking down gymnastic progressions, or drilling the pieces of our catch, drive, and recovery phase on the rower before the workout begins. It is in these moments where we are making changes in our movement patterns and get better under the watchful eye of a coach. 

Although practice is a piece incorporated in class, it should not just end there. Athletes can also spend time practicing on their own. Let’s take an athlete that wants to get better at the snatch. Practice for this athlete could be working with a PVC pipe, empty barbell, or loads under 50-60% of their 1 rep max. Performing drills such as the Burgener warmup, position snatches (1, 2, and 3), tall snatches, and snatch balances under low loads and fatigue will improve positioning, technique, and timing. 

Practice, however, must be done with intention where athletes are getting feedback and constantly thinking about change. One will not become a master at something by just going through the motions.

TRAIN FOR GAINS
Training is done with heavy weights, high heart rates, with the goal to improve one’s engine, strength, endurance, and stamina. Training develops capacity that is necessary to compete and challenges skills with added intensity. The key to training within your daily workouts is blending intensity with the deliberate thought of improving your movement patterns. The magic happens when blending mechanics, consistency, and intensity! 

COMPETING
If you are looking at the whiteboard every day, comparing your scores to others, and looking for every possible shortcut to improve your time, you are competing. Competing is done with max loads, maximum effort, and with the goal to beat someone else. Adaptations that take place from competing are very minimal. Yes, you can possibly get stronger and a better engine through competing, but in the long run, you could potentially compete yourself out of shape. Imagine an Olympic track athlete that excels in the 400 meter dash. Their training is not stepping onto the track every day and trying to PR their 400 meter dash. Their workouts incorporate practice, training, and various drills that will aid in the process of PRing in the future. We can say the same for any NFL team. They compete once a week, on game day. Practice and drills throughout the week are non-negotiables for all teams during their weekly preparations. If competing happened every day, athletes’ central nervous systems would be destroyed, in turn, risking injury and production. 

HOW OFTEN SHOULD I PRACTICE, TRAIN, AND COMPETE?
Most regular gym-goers practice 5%, train 20%, and compete 75% of the time. If you are looking to improve yourself for tomorrow and get fitter in the long run, a shift towards practice and training must take place. Instead, focus on structuring your week with 45% practice, 45% training, and 10% competing. In regards to practicing, this can be anything from focusing on coach led warm-ups, practicing a skill inside of a workout, or spending time before or after class developing a new skill. Training should happen during your workouts by focusing on moving better while working hard. Competing should happen one to two times per week. Pick a workout that you are going to give it everything you got, try to PR, and chase a score! 

Our goal is a trajectory of fitness. We want to be fitter at 50 than we were at 40. Maximum intensity every day can eat people up. Taking your foot off the pedal, focusing on your movement patterns, and allowing yourself to become better, will help you get fitter in the long run. 

SOURCES
“Practice? Training? Or Competing?” by Ben Bergeron and Christine Bald. April 19, 2019. https://comptrain.co/media_posts/practice-training-competition/

CrossFit Level 1 Training Guide. http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf

“How to Train with Intention || Chasing Excellence with Ben Bergeron || Ep#016”. https://www.youtube.com/watch?v=AOobQ4TDVmw

Diet Dogma By Coach Kathleen

Diet Dogma

One of the most common questions when it comes to health and wellness is “Should I try this diet?”. We have all heard of Paleo, Keto, Atkins, Vegetarian, Vegan, and so forth. We choose diets to follow for many reasons. Some of us eat a certain way for religious purposes, others for ethical purposes, weight loss, performance, etc. Whatever we choose to eat is considered our “diet” and to take it one step further to the origin of the greek word “diata” means, “way of living”. Our diet represents the way we live, and how we nourish our bodies, so let’s breakdown diet dogma and learn more about what is really the best diet for us.

When we look into how indigenous cultures ate, there were a wide variety of diets based on availability of food sources. There were no supermarkets importing goods from across the country and world, local and seasonal was the only option. Of these populations, almost all proved to be quite healthy despite having wildly different ways of eating. Fast forward to this day and age, we can choose to eat however we want without much hassle. Want to try Keto? We have all of the accessibility to do everything from reading clinical research studies to ordering prepared meals that fit the exact criteria of the diet.

The problem arises when we choose a diet that doesn’t jive with our bodies. For instance, the ketogenic diet can be extremely healing and effective for people who do endurance style training. This is because it puts the body into ketosis where it is primarily burning fat for fuel. As we have learned, fat is a slow burning source of fuel and can sustain us at a low to moderate activity level for quite some time. Conversely, if we are extremely active and participate in a lot of high intensity interval training, this particular diet can leave us feeling fatigued and cause more stress to our bodies, however this is bio-individual and there are outliers on both sides of the coin.

So how do we find the correct diet, or way of living, for ourselves? A great way to start is through trial and error. Participating in group challenges that emphasize a particular diet is a phenomenal way to test the water while having some accountability to stay on track. Picking a time frame of no less than 4 weeks to devote to a certain style of eating will give us quantitative data as to how our bodies respond. Another option would be to work with a nutritionist to develop a baseline style of eating that compliments our lifestyle and moves us in the direction of our goals. Keeping one key point in mind, that we must commit to sticking to a certain way of eating for a set period of time in order to see the true results. Results can’t be determined in a test period of 3 days. Let’s commit this upcoming year to creating the diet that compliments our lifestyle and allows us to live fully, feel great and accomplish our goals!

Staying Fit While Traveling by Coach Brian

Whether it is going away for work or vacation, there are a variety of ways to stay fit while traveling.
Between dropping in at local gyms, utilizing a hotel gym, or doing travel workouts, there are many opportunities to workout while away.
Take a look at some tips below!

Drop-In at a Local Gym
There are thousands of CrossFit gyms all over the world! Most gyms will allow athletes from remote gyms to drop-in on their classes. Contact the gym ahead of time and get familiar with their schedule and drop-in policies. Most gyms will have a small fee for dropping into a class. Looking for a gym near your next travel destination? Check out the CrossFit affiliate map here: https://map.crossfit.com.

Don’t want to drop-in at a CrossFit gym? Search fitness complexes in your area and drop-in. Take a class, do your own workout, or use their machines!

Modifying TILT’s Workout of the Day
Head down to your hotel gym and see what they have for equipment. If there a variety of weights and equipment, consider modifying TILT’s workout of the day. If there are minimal weights, a travel workout might be your go-to. Or, consider modifying TILT’s workout of the day and substituting any weighted movements with bodyweight movements. Check out some examples below:

No Gym, No Weights, No Problem!
If dropping into a local gym sounds like too much of a hassle and you have minimal equipment..have no fear – bodyweight movements will do the trick!

It doesn’t take much to get in a good workout. There are so many workouts that require little to no equipment and can be done virtually anywhere. Think about the variety of movements that can be done with just your bodyweight..squats, push-ups, sit-ups, running, burpees, lunges, and so much more! Take advantage of your hotel room, hotel fitness center, or any space that is available. A list of travel workouts can be found below. Need other ideas? Email a coach for help!

Travel Workouts:
50 or 100 Burpees For Time
3 Rounds For Time: Run 800 meters, 20 Squats, 20 Push ups, 20 Squats
4 Rounds For Time: Run 400 meters, 50 air squats
7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats
5 Rounds For Time: Run 200 meters, 10 Burpees
3 Rounds For Time: Run 400 meters, 30 Pushups
AMRAP 12:  10 Burpees, 15 Sit ups
10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set
21-15-9 for time of:  Burpees, Air Squats and Pushups
For Time: Run 1, 2 or 3 miles for time
3 rounds of 200, 400, 600m run – rest equal running time
In 10 minutes complete 1 mile run and as many burpees as possible
5x400m Run, 1 minute rest
10x100m sprints, Every minute on the minute.
24-21-18-15-12-9-6-3 reps of push ups and Jumping Lunges
Tabata Squats, Push ups, Burpees and/or Sit ups
3 Rounds: 50 Situps, 400 Meter Run
10 Rounds For Time: 10 Walking Lunges 10 Pushups
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Push-ups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds (or, pick any other movement!)
For Time: Run 800m 100 Air Squats Run 800m

Core Cashouts:
8 Rounds:
:20 on/:10 off
Hollow hold or sit-ups

10,9,8,7,6,5,4,3,2,1
Sit-ups
Russian Twists (2 count)

:20 Hollow hold into..
:20 Flutter kicks then..
:10 rest (5-8 minutes)

100 Sit-ups for Time

How Should I Warm-Up?
Always do a light warm-up before your workout. The goal of the warmup is to get moving, get sweaty, and prime your body for the workout ahead.

Here is a basic bodyweight warmup that can be done anywhere:
:30 Jumping Jacks
:30 Quad Stretches
:30 Knuckle Draggers
:30 Spidermans
:30 Sampson Stretch
:30 Walkout to Plank
Then…
AMRAP 4
5 Push-ups
10 Sit-ups
15 Air Squats

Within 7 minutes you should be warmed up and ready to go!

Just Move!
As you can see, there are many ways to stay active while traveling. Don’t let a week away from TILT ruin your progress.
No matter where you are in the world, there is always an opportunity to sweat and move!

Deodorant by Coach Kathleen

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“Deodorant”
by Coach Kathleen

Whether we are inactive or extremely active, chances are we all have used some form of deodorant or antiperspirant. Body odor occurs when bacteria on our skin mixes with sweat. There are various kinds of odor-causing bacteria that result in different odors based on the reason we are sweating. Sweat caused from stress or hormones will cause a different odor than sweat caused simply from expelling water and electrolytes from physical activity.

A simple and effective way to remove body odor is to shower with anti-bacterial agents. Many essential oils like tea tree, lavender and lemongrass have strong antibacterial properties and are safe to use as natural fragrances. Natural deodorants can also do the trick if we choose the correct brands. Deodorant should still allow for perspiration, our bodies natural form of detoxification. It should also contain ingredients that we recognize which could include coconut oil, baking soda, beeswax and essential oils. Additionally, we can limit foods that cause an increase in body odor like processed foods, refined sugar and dairy, and fried foods. Antiperspirants are another product that can lessen body odor but before we grab one from the shelf, we should make sure to understand the potential risks first. 

Antiperspirants aim to do exactly what the name applies: stop us from perspiring. While some people genetically tend to sweat more than others, let’s recall that our skin is a detoxification organ. If we inhibit our body from expelling toxins out of our skin, we are trapping them inside and allowing them to continue causing damage. Our skin also absorbs everything we put on it, and as with deodorant, reading the ingredient label is imperative. Antiperspirants often contain toxins and metals like aluminum which can lead to DNA damage, abnormal cell function and changes in gene expression. Concentrating these toxins and metals in places like our underarms can lead to a higher risk of lymphatic and breast cancer in women. 

In order to keep ourselves smelling fresh but also working towards optimal health, it’s best to do our homework when it comes to deodorant and antiperspirants. If we are simply sweating from physical activity, we generally will not produce an odor from expelling just electrolytes and water. Managing stress and eating healthy will also greatly lessen the need for any additional products. When necessary, spending the extra few dollars on a brand without chemical additives that has natural bacterial fighting agents will accomplish the goal and keep us warding off the nursing home for years to come. 

Sources:

  • Levy, Jillian. “5 Natural Deodorant Remedies, Plus How to Make Your Own!” Dr. Axe, 15 Feb. 2018, https://draxe.com/health/natural-deodorant/.
  • Integrative Nutrition. “A Guide to Natural Deodorants.” Institute for Integrative Nutrition, Integrative Nutrition, 17 Jan. 2018, https://www.integrativenutrition.com/blog/2018/01/a-guide-to-natural-deodorants.

Bone Broth by Coach Kathleen

Bone Broth
By Coach Kathleen

For thousands of years we have been comforted with “chicken soup” when we are feeling under the weather. It turns out there is more behind chicken soup than simply warming our souls. Traditionally made chicken, beef, lamb, fish, or vegetable broth (to name a few) is made from boiling bones, tendons, ligaments and other parts of the animal that we wouldn’t eat. The finished product, now referred to as “bone broth” is packed with essential nutrients that can greatly impact our health in a positive way.

The method of boiling down bones and other animal parts extracts nutrients into the water. Bone broths are rich in collagen, the most abundant protein in our bodies. They also contain gut-healing amino acids like glutamine which can repair intestinal permeability, also known as “leaky gut”. Proline, glycine and arginine are other amino acids found in high concentration in bone broth. They help boost our immune system, prevent the breakdown of muscle tissue, stimulate the production and release of growth hormone, and can help regenerate and repair cartilage and heal joints. Bone broth also contains glucosamine, another powerful joint supporting nutrients, as well as abundant amounts of minerals and electrolytes like calcium, magnesium, potassium and phosphorus. 

Bone broth is extremely easy to make, the hardest part in our culture is finding a place that carries bones and other parts of pastured animals. Finding these parts usually requires asking the butcher what he has hiding in the back room, as they are less readily found in the front shelves or freezer. Once our bones are sourced, there are a variety of ways to make a tasty, versatile broth. The base of most broths consists of bones, fat, meat, vegetables and water. Apple cider vinegar is also added to help extract more nutrients from the bones. Bones with meat should be cooked, while other bones and ingredients can be added raw. Add all ingredients to a large crockpot, cover with water, bring to a boil and let simmer for 4-6 hours. Then proceed to cook on low heat for 24-48 hours total. As the broth cooks longer it will become more concentrated and gelatinous. Strain the broth through cheesecloth to remove herbs, bones, vegetables and other particles and let the broth come to room temperature before covering and storing in the refrigerator or freezer. Fat from the broth with separate and solidify on top. This fat can be kept in the broth or removed and used for cooking.

Homemade broth is best consumed within 3-5 days or can be kept frozen for up to 6 months. There are also some high quality brands that can be found premade. When choosing a store bought broth, keep in mind the quality of the product and be sure each ingredient can be identified. Bone broth can be used to sip on, as a nutrient-dense caffeine free alternative in the morning or evening. It can also be used in recipes and as a base for homemade soup or stew. Due to its powerful nutrient profile, bone broth is considered a “superfood”. If we want to keep our immune system strong, preserve muscle mass, boost our digestion and metabolism, and ward off the doctor’s office this fall and winter, let’s try out some hearty bone broth to keep our bodies primed for whatever life throws our way. 

Sources:

  • Axe, Josh. “#BoneBroth Benefits for Digestion, Arthritis, and Cellulite.” Dr. Axe, 23 Jan. 2019, https://draxe.com/nutrition/article/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/.
  • “Bone Broth Benefits: Everything You Need to Know.” Chris Kresser, 27 Aug. 2019, https://chriskresser.com/the-bountiful-benefits-of-bone-broth-a-comprehensive-guide/.

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