Weight Watchers and Bone Broth

If you’re following the Weight Watchers guidelines and committed to not only counting points but seeking lasting, meaningful diet changes, this post is for you! Incorporating whole, real foods into your everyday diet is paramount and will help you maintain a healthy weight for life. And what’s easily the best way to start the shift toward whole foods? Homemade bone broth!

What’s so Wonderful about Bone Broth?

Also called stock, this “liquid gold” is something our grandmas could probably teach us a thing or two about. Satisfying and delicious, bone broth makes savory dishes like soups and stews robust, hearty, and filling.

Health wise, the benefits are far-reaching, not only for weight maintenance but overall health of virtually all body systems. As elaborated by the highly influential Nourishing Broth: An Old-Fashioned Remedy for the Modern World by Sally Fallon Morell:

“Today we are witnessing an epidemic of chronic disease that threatens to unhinge our modern world—cancer, arthritis, allergies, digestive problems, mental disorders, and even new types of life-threatening infectious illness. Bone broth, rich in the elements of cartilage, collagen, and healing amino acids, can provide protection from these ailments, can serve as an important element in recovery, and can nourish and enrich our lives in many ways.”

Additionally, here’s a deeper understanding of bone broth and its many facets of health.

Chicken broth weight watchers

Where Do I Buy Bones?

There are several options in ingredients when making broth, including meaty bones, a whole uncooked chicken, or a chicken carcass.

Whole chickens can be purchased through CSAs (community supported agriculture), from local farmers directly, at farmers’ markets, and at many grocery stores, including Costco. Chicken feet are especially high in gelatin and are often given away by farmers after processing day!

Beef bones can be found at butcher shops, through local processors and ranchers, and even at your local grocery store! Ask for “pet bones” or “soup bones.”

How to Make Bone Broth… the Easy Slow Cooker Way

Just about every cook has a subtly different method in making broth. That’s alright! Two of the most significant things to remember are quality of bones, and length of simmer.

Here is my tried-and-true take on easy slow cooker broth:

  1. Start with beef bones, a whole uncooked chicken, or a chicken carcass, preferably grass-fed, organic, and/or pastured. Place in slow cooker.
  2. Add in one roughly chopped onion for a great-tasting broth.
  3. Optional: add in roughly chopped carrots and celery.
  4. Fill the slow cooker with filtered water to an inch below the rim of the crock.
  5. Add a splash of apple cider vinegar.
  6. Turn slow cooker on High to get it simmering, then turn to Low. Cook for 12-24 hours if chicken, 24-48 hours if beef.
  7. Turn off slow cooker. Ladle liquid through a sieve into a large jar. You can keep any meat and discard bones and leftover veggies. After a little while of settling, the light yellow fat will rise to the top; ladle off in a separate small jar for a healthy fat for the next time you saute meat or vegetables.

Mug of homemade broth

How to Use Bone Broth in Everyday Recipes

Now that you’ve made bone broth, now what? Luckily, this is an extremely versatile food, and once you begin incorporating it into recipes, you’ll soon wonder what you ever did without it.

When making soups, stews, chili, and beans, simply add all your ingredients to your pot or slow cooker and fill to this level with homemade broth. Simmer just as you would with water.

If branching out into fish stock, miso soup can be made by heating broth on the stove and adding naturally fermented miso, naturally fermented soy sauce, scallion greens, and shredded cabbage or wakame seaweed.

You can also choose to drink bone broth plain and hot in a mug with a pinch of salt for an extraordinary way to start your morning. Or add a thermos of broth to your lunch-on-the-go to feel more satisfied throughout the day.

You can also “stock up” so to speak, and freeze broth in glass jars or gallon bags for convenience and easy access in times of illness. If using plastic bags, be sure to ladle in while cool to prevent chemicals leaching into the broth.

Bone broth with an egg, either hard boiled or cracked directly into the broth as it simmers, is a wonderfully healing food when recovering from illness, surgery, or childbirth.

Weight Watchers and Bone Broth

Calculating Smartpoints

If you’re currently on Weight Watchers, a beautiful thing about broth is that it is both 0 Smartpoints and a Simply Filling food, meaning you can use it liberally in all your cooking!

I encourage you to throw a few bones or a chicken into the slow cooker this weekend and enjoy the ultimate in healthy food: homemade broth!

Why Did I Start This Weight Watchers Blog?

I’ve often wondered and have been asked why I started this Weight Watchers blog. The fact is that I started it for Weight watchers blogmany reasons. One of the main reasons is that I figured that it would be a great way to hold myself accountable, to document my progress and become more knowledgeable along my journey. What I didn’t expect at the time was how life changing my awesome readers would end up being, offering encouragement and motivation that helped make it possible to maintain a healthy lifestyle. While I post what I feel is good, unbiased information, I’ve learned even more from my readers. I firmly believe that if I hadn’t started writing this weight watchers blog and built this like-minded community, I would have given up years ago.

Inspiration and Encouragement

By sharing my struggles, workouts, and even body image issues I deal with from time to time, I’ve been able to inspire and encourage myself and my readers along our weight loss journeys. It’s difficult to succeed in just about anything in life without inspiration and encouragement.

Accountability

Let’s face it – our biggest enemy when it comes to weight loss is ourselves. A busy schedule, temptation, a loss of motivation, fatigue, among many other things, can cause us to lose track of our weight loss and exercise goals. Practicing self-control and holding yourself accountable will help keep you on track.

My Weight Watchers blog helps me hold myself accountable by sharing it with my readers. When you’re the only one that’s aware of your weight loss goals, it’s far too easy to let yourself slip up and not meet it. On the other hand, when you make your journey public, you will feel more responsibility to meet your goals. Telling your readers, supportive friends and family members about your specific goals, like how much weight you plan on losing and by what date, how often you plan on exercising, etc., will help you remain accountable. Readers will expect you to meet your goals, motivating you to succeed so that you don’t disappoint them.

Unbiased Source

To be an unbiased source of information regarding weight loss. Part of my goal for the Weight Watchers blog is to be an impartial resource, providing information about weight loss programs I’ve reviewed, healthy weight loss information and tips, and my unbiased thoughts regarding the latest trend in weight loss tips, supplements, etc.

Continuous Learning

I certainly don’t claim to “know it all” and don’t plan to. The fact is, life is a journey, and I will always be open to learning new things. Those who have managed to successfully lose weight and have kept it off have a lot to teach all of us. What they also know for sure is that extreme diets and exercise routines are recipes for failure. Bottom line, weight loss is a journey based on continuous learning.

I don’t sell anything on this blog. Maybe I should. But then that would make me a little more biased I think. Luckily the ads and affiliate links on this site pay for keeping this blog online. So, for now…you get me and my thoughts. I wish you the best in your Weight Watchers journey, and thanks for reading my weight watchers blog.

What Are Probiotics and How Should You Take Them

We usually think of bacteria as something that causes diseases. That’s not the case with Probiotics. The body is loaded with bacteria, good and bad. Probiotics are considered a good bacteria that help keep your stomach healthy. Not only are probiotics naturally found in the body, but they’re also in a variety of foods, and you can find supplements as well.probiotics

Doctors frequently recommend probiotics to patients that have digestive problems. Thanks to its fairly recent fame (started to become popular in the 1990s), you’ll find it in everything from chocolate to yogurt and supplements as mentioned above.

Why Probiotics Are Important

If a stomach (gut) is dominated with pathogens, the negative health consequences are many. Symptoms include bloating, excessive gas, constipation, diarrhea, constipation, eczema, allergies, inflammatory bowel, irritable bowel, kidney stones, colds, strep throat, ear infections, Crohns disease, thrush, vaginal yeast infections, lactose intolerance, cancer and much more. Probiotics are essential for a well-balanced, healthy gut and will not only help you avoid getting sick but improve your mood. Fortunately, it’s easy to take proactive steps to resolve troubling stomach problems, bringing balance via helpful bacteria and beneficial yeasts.

Additional Benefits of Probiotics

Just a few of the additional beneficial effects of probiotics are that they strengthen the digestive tract’s protective barrier, preventing leakage of stomach contents into the bloodstream. This symptom produces an unstable mix of autoimmune symptoms. Probiotics also produce compounds that help normalize cholesterol, produces vitamin K1, helps prevent cavities, lowers blood pressure, lowers the pH of the intestines, detoxifies consumed carcinogens, and neutralizes pre-cancerous compound.

How to Take Probiotics

Obviously, I’m not a doctor. So you should talk to your health care provider before taking any supplement. But, here’s what I’ve been told.

When it comes to taking probiotics, it’s all about timing and when you take it can be the difference between absorbing it or having it simply waste away. Consistency is key. You will probably need to take them on a daily basis, especially in the beginning.

Consider taking probiotics on an empty stomach, so that they don’t end up fermenting with the foods that you’ve consumed. The best time of day to take a probiotic supplement or eat a probiotic rich food item is in the morning right after you get up.

The stomachs microbiome is an always evolving ecosystem. A consistent probiotic routine will help minimize the imbalances that can induce digestive problems in the body. You may want to occassionally take a break to see how you feel when you don’t consume them. Basically, check in with your body after you’ve been supplementing them with probiotics for to see how you feel. Take a break a few days during the month, recording how you’re feeling in a journal on the days you’re not taking it. You can find the weight watcher’s journal using my Amazon affiliate link. (I may receive a small commission from your purchase).

Knowledge is power when it comes to reading your body and this test period can help you find a correlation between the bacteria and the way you feel. We’re all unique beings. How you feel when consuming probiotic-rich foods or take supplements vs. not taking them will be different than your friends.