Bieler Broth Recipe:
Zucchini or summer squash, 4 medium
Celery: 3 stocks
String beans: 2 cups, ends removed and chopped
Parsley: 2 bunches, stems removed
Water, filtered: 1 quart
Salt: to taste
Butter (grass-fed) or ghee: optional when consumed fresh

Directions:
Place water, zucchini, celery and string beans in a pot. Boil for 30 minutes. If freezing the broth, add parsley to boiling water for the last 5 minutes. Blend all ingredients in batches, adding the parsley and ghee or butter if consuming fresh. 

About the Lemon:
We are what we eat. Choosing vibrant and bright colors is thought to bring about similar characteristics to the human frame. Want to feel brighter and more vibrant on an energetic level? Then trying eating foods with similar characteristics, especially in the winter months when gloom sets in. 

Lemon Water as a Health Tonic:
Drinking warm water with the juice of 1/4 - 1/2 of a lemon each morning can have a positive impact on health and wellness. Partly because of the constituents of the lemon, and partly because drinking warm lemon water can replace other unhealthy beverages. Listed below, are some of the benefits that I see in my practice among those who drink warm lemon water each morning or throughout the day:
​
Bowel Health:
8-16 oz of warm lemon water first thing in the morning can support the bowels and stimulate a bowel movement. Let's be honest, everyone loves to poop!

Enhance Digestion: 
The acidity of lemons stimulates bile production and release from the liver and bile ducts, which is a necessary component of optimal digestion. Lemon also causes salivation, which is one of the earliest stages of digestion. 

Absorption of Nutrients: 
Lemons encourage optimal stomach acid production. Acid produced in the stomach is necessary to breakdown food matter into small enough molecules to be absorbed in the digestive process. Without adequate stomach acid production, nutrients from food and supplementation will remain too large to be absorbed and utilized by the body.

Promotes an Alkaline Environment:
Sure, it's no secret that lemons are acidic in nature. However, in the body, lemons and many other fruits and vegetables are actually considered to be alkaline-forming foods due to their mineral content and the effect they have on the body. Foods that are alkaline-forming are often rich in potassium and magnesium and may balance mineral-loss through the urine. In general, alkaline-forming foods are thought to be healthier choices to preserve bone health, reduce inflammation and prevent chronic illnesses.

Vitamin C:
Vitamin C is a natural antioxidant and is found abundantly in citrus fruits, including lemons. Vitamin C is necessary for many normal cellular reactions in the body and may beneficial in the following ways:

• Aids iron absorption: Eating foods rich in vitamin C is necessary for optimal iron absorption, both from naturally containing foods and supplements high in iron. 
• Joint and connective tissue health: Collagen synthesis and repair requires adequate vitamin C
• Skin health: As an antioxidant, vitamin C can aid in overall skin health and has anti-aging properties. 

The amount of vitamin C found in 1/4-1/2 a lemon, as used in lemon water, does not satisfy the recommended daily intake for Vitamin C, but can contribute to totals consumed throughout the day.

My Overall Opinion of Lemon Water:
Try it! Water and lemons are both healthy for our body and are definitely worth a try! Drink warm water and lemon every morning or throughout the day. 

*These statements have not been evaluated by the FDA, they are not intended to diagnose or treat disease. 

By Dr. Danielle Schwaderer
Bone broth is a timeless nutrient-dense broth that has been used among many traditions for centuries. When prepared properly, bone broth is rich in vitamins, minerals, collagen, healthy fats and proteins. There are many health benefits to cooking and consuming bone broth, with the most notable being it's healing effects to the gut, immune system, skin and connective tissues (bone, blood, tendons, ligaments, etc). Many cultures consume bone broth as a wellness tonic or with ailments that effect the skin, gut, immune system, blood, and/or bones & joints. During the winter months (cold & flu season), having a supply of bone broth in the fridge or freezer is always a great idea. 

Consuming Bone Broth:
Some sip, some use bone broth as soup stock. You can drink it as is or make a vegetable/meat soup. 

Ingredients:

• 4 quarts water
• 1 teaspoon salt
• 2 tablespoons apple cider vinegar OR 1 lemon halved
• 2 large onions, unpeeled and coarsely chopped
• 2-5 carrots, scrubbed and coarsely chopped
• 3 celery stalks, coarsely chopped
• 1 bunch fresh parsley
• 2-3 garlic cloves, lightly smashed
• 2-4 lbs. meat or poultry bones (carcasses)
• Optional: Fresh or dried herbs (rosemary, thyme, oregano) 

Directions: 
Combine all ingredients in a stock pot or crockpot and heat at high heat until a low boil develops. Turn to low, cover, and slowly cook for 12-24 hours. Strain and keep the bone broth. 

It's that time again for another round of our seasonal BodyBoost Cleanse! Register today for our free informational class! Learn, explore and get healthy with our 3 or 10 day cleanse options. Our Paleo-friendly whole foods cleanse is a perfect option for almost anybody. The cleanse begins in October.

These smoothies are a perfect opportunity to supply ample nutrition for breakfast or lunch on-the-go. I generally load up a 32 oz glass juice jar, and take with me to work or play. Remember, for optimal nutrition, 30-40g of fiber daily is recommended. Unfortunately, that is very hard to achieve without using a greens drink with chia, flax, hemp, or a fiber supplement. 

According to MyNetDiary (app), each serving provides:

Calories:   258 g
Calorie ratio:  44:44:12
Fat:    15 g
Carbs:   33g
Protein:   9g
Fiber:    13 g
Net carbs:    19g

Chia seed porridge on this fine morning. Getting in my super hero nutrition, so I can attempt to save the world!

Ingredients: 
Chia Seed, 3 Tbsp
Coconut cream, 1.5 Tbsp
Water, 1/2 cup
Alternative: supplement coconut or almond milk in place of water and coconut cream.

Optional: Fruit of choice, nuts, seeds, nut butters.


Directions:
Shake in jar vigorously and put in fridge over night. In the morning, heat in pan. Add banana (or berries) and almond butter! 

15 grams of fiber!!!! 1/2 of the daily requirement in one tiny bowl! I've been known to eat this for breakfast (warm) or dessert (warm or cold). It's simple and divine!