Small changes, big impact
By Sam Vangsness
At the beginning of the year, I started taking some health and wellness courses, and in one particular course, the focus was on foundations, ranging from a nutrient-dense diet to blood sugar and sleep. This course was eye-opening to me and has taught me that everything is rooted in simplicity.
When it comes to nutrition, simplicity is really important to me because I know I’m busy and everyone around me is busy. I’ve learned that simple changes to your lifestyle can have big impacts on your health in a positive way.
My favorite part of this program has been talking about the nutrient-dense diet. I love to cook and share recipes, as many of you know. Nutrient-dense means not focusing on the caloric value of a food but on how many nutrients that food contains. A nutrient-dense addition I've used in my kitchen for many years is homemade bone broth. Bone broth contains incredible nutritional value and is packed with collagen; it is hydrating and contains gut-healing properties.
My favorite way to use bone broth is as a replacement for water in recipes. This is a great and easy swap! If I’m making rice instead of using water to boil the rice, I use bone broth. If I make noodles, I’m using broth to boil the noodles instead of water. Bone broth adds great flavor and depth to a recipe, but also great benefits.
I recently completed one of my assignments, in which I had to put together a protocol for someone and include lifestyle suggestions. One of my suggestions was taking a walk every day. As I reflected on that simple addition, I realized how powerful a 5-10 minute walk a few times a day can be. Benefits of walking, besides physical aspects, include aiding in digestion, balancing blood sugar, improved mental health, and even sleep!
This course has been exciting and really fun to dive into. I have about five months left, and I’m excited to learn more and be able to bring more of these simple practical tips to people, so they can utilize them no matter how busy they are. Small, positive changes can have a big impact on your lifestyle.
Beef bone broth recipe
2 to 4 beef shanks
1 gallon water
1 teaspoon salt
2 tablespoons apple cider vinegar
Optional Vegetable scraps (celery, carrot, onion)
- Place beef shanks on a baking sheet and bake at 450 degrees for 45 minutes.
- Once baked, place shanks and the rest of the ingredients into a pot. You can use an instant pot or heavy-bottom pot on the stove. Keep in mind this will cook for 8 to 10 hours.
- Fill the pot with water and leave about 4 inches of headspace. If using an instant pot, slow cook on low for 8-10 hours. If using the stove, bring to a simmer and let simmer for 8-10 hours. Once time is up, strain the broth into a large bowl or 1/2 gallon mason jars. Place in the fridge to cool. The next day, scrape off the fat that rises to the top and use for cooking. Broth can be stored in the fridge, frozen or pressure canned.
Note: Shanks are my favorite cut to use, but this can be used with knuckles or other bones! The shanks will have delicious, tender beef after being slow-cooked. Remove the beef from the shanks once the broth is strained and enjoy it in any meal!