Bone broths and Bieler (vegetarian) broths have found their way onto mainstream grocery store shelves and top wellness and dietary trends lists. Although these broths have been used for generations in dozens of cultures, bone and Bieler broth popularity is perhaps one of the most foundational and simple nutritional remedies that we can easily incorporate into our own kitchens and weekly batch-prep routines. Here are a few of the benefits of consuming bone broth and Bieler broth regularly:

• Rich in nutrients and easy to digest, bone and Bieler broths support overall immune function and can gradually support recovery during and after illness. 
• Bieler broth can help to alkalize the body and can be used during a gentle detoxification process to support liver and gallbladder health. 
• Unlike a juice fast or cleanse, Bieler broth contains essential fiber along with nutrients to encourage healthy bowel function. 
• Bone broth is moderately gelatinous and easily digestible making it a therapeutic and nourishing input for those with impaired digestion and absorption while enhancing overall gastrointestinal function.  
• Bone broth contains collagen, a protein that supports healthy joint function and skin health. 

Read More: The Benefits of Medicinal Mushrooms

Bone Broth Recipe:

Bone broth is a very forgiving and flexible recipe, and you can use many different ingredients based on what you have on hand. The foundational input here is of course bones, and the other ingredients can be optional: 

• The bones of 1 chicken carcass (saved from a roast chicken) including legs, wings, and neck OR beef bones 
• Optional: shiitake mushrooms, 3-4 garlic cloves, bay leaf, rosemary sprig, 1-2 full celery stalks
• Add to a large pot or dutch oven and cover generously with filtered water 
• Add a pinch of sea salt to season
• Add 1 tablespoon apple cider vinegar (this acidity helps to break down the collagen in the bones)
• Bring to a boil, then reduce to a low simmer. Cover, and let simmer for 10 hours. 
• The liquid will reduce significantly as the flavor enhances and the collagen is extracted. 
• Strain the liquid and store it in airtight, glass containers in the refrigerator or freezer. 

Bieler Broth Recipe

1 large zucchini, chopped

2 cups green beans (fresh or frozen)

3-4 celery stalks, chopped

1 cup chopped parsley

Pinch of sea salt

Squeeze of lemon juice

1 tablespoon ghee (can omit if prefer vegan option and add miso or seaweed towards the end)

Place the zucchini, green beans, celery, and ghee in a partially covered saucepan and cover with about 4-5 cups of filtered water. Let simmer together until the vegetables are soft, about 20 minutes. Add in the parsley, and use an immersion blender to blend the soup into a pure, or add the ingredients to a blender and blend until just smooth. Add in the lemon, and blend once more about 10 seconds. Enjoy immediately, or store in the refrigerator in a glass container. 

Many people have a cupboard full of supplements that have been accumulated over the months or even years. The supplements might have been acquired due to recommendations from a practitioner; social media mentions targeted advertisements, or seasonal fads. It’s easy to get carried away with acquiring supplements, but often, people cannot remember why they started taking a particular supplement in the first place. If you’re one of those people with a kitchen cabinet full of half-used supplements, it might be time to learn how to do a supplement audit at home to assess whether these supplements are still necessary for your wellness routine.

Here are the steps to do a supplement audit at home:

Step 1: Take out all your supplements and place them on a counter or table in front of you.

Step 2: Pick up each supplement individually and ask yourself, “Why am I taking this supplement?” If you have a clear answer and a current reason for continuing the supplement, place it in a separate pile. If you can’t remember why you were taking the supplement or haven’t been taking it routinely for a specific reason, place it in another pile.

Step 3: In the pile of “currently taking for good reasons,” check the expiration date of each supplement. If any expired, dispose of the contents and recycle the bottle. Make a list of these supplements to replace if necessary.

Step 4: As you sort through the pile of supplements that you are currently taking for good reason and that have not yet expired, ask yourself if you have been taking any of them for more than a year. If the answer is yes, it may be time to reassess the need for the supplement or make an appointment with your prescribing provider to ensure it’s still applicable to your current state of health or if you need to discontinue or change the dose.

Supplements should change as your health changes. Make sure to update your supplement protocol as your health status changes yearly or season to season if needed.

Step 5: If you have been taking a supplement consistently for six months or more, ask yourself if you have seen or felt any benefit from it since you started. If you answered no, please write it down and consult your prescribing nutritionist or physician to follow up on any relevant lab work or to confirm whether it is still appropriate to continue taking the medication for the original reasons given.

Step 6: In the pile of “I can’t remember why I started taking this supplement,” check the expiration date of each supplement. It’s important to properly dispose of the contents and recycle the bottle if any of your supplements have expired. Please take a moment to consider whether you have any valid reasons to continue taking supplements that have not expired. If you do, make a note of it and check with your healthcare provider. If you don’t have a valid reason, it’s likely that you can remove that supplement from your collection.

Finally, with the remaining supplements, you can bring them to your ND at Richmond Natural Medicine and double-check if they still apply to your current state of health. Naturopathic doctors are here to tailor your health routine to your current state of health and future health goals. Getting a second set of professional eyes on your supplement routine might be helpful to keep them therapeutically hopeful and financially sensible to your lifestyle and budget.

Happy New Year from your team at Richmond Natural Medicine! 

As we begin another January and embark on the year ahead, we wanted to invite you to take things a little more slowly and be compassionate with yourself if you’re reflecting on some healthy habits to start the new year. Winter is traditionally a time of rest, reflection, and hibernation, so if you’re feeling a bit more lethargic this time of year, that is very normal. Here are a few healthy and peaceful habits we are reflecting on for this new year:

Take a bird’s eye view of your year from season to season. Zoom out from this month and take a more broad view of the year from a seasonal perspective. Is there a health goal, small habit, or improvement/shift you would like to make seasonally that can improve your health and well-being? For example, winter may be a nice time to batch-cook a large pot of soup each week to ensure you have a nourishing, warming meal each day. Spring may be a time to set a goal of a 30-minute outdoor walk each day, and summer may be a time to focus on plenty of daily water intake. 

Connect with the environment around you. Take a few minutes to notice small things in nature around you, even if you are in a city environment. Our connection to nature is deeply rooted in our daily health and circadian rhythm. Taking time to notice the gradual changes in nature allows us to invite that pace of small, sustainable change within ourselves. A unique way to do this may be to join a local CSA (community support agriculture) to enjoy seasonal produce from nearby farms throughout the year. 

Read More: Stocking Your Pantry for the New Year 

Daily movement and exercise have profound benefits for long-term health. Even just thirty minutes a day or an afternoon walk can benefit mental health, weight support, blood sugar regulation, and improving sleep. If you don’t have an hour to commit to exercise each day, don’t let that stop you from taking a few minutes to take a walk in your neighborhood, around your office building, or at the local trails. 

Enjoy a weekly or monthly infrared sauna visit. You may know the therapeutic benefits of a sauna, but infrared heat not only works superficially on the skin but also works on the body’s deeper tissues. In case you haven’t had the opportunity to experience the benefits of an infrared sauna, here are some attributes: it is known to improve mood and relaxation, assist with stress management, regulate the immune system, and even assist with pain. RNM’s in-house infrared sauna is available for patients seen in the last 12 months as an additional resource for their physical, mental, and emotional healing. Contact the front desk to get more information about sauna times and memberships. 

January is an opportunity to reflect and continue to rest into winter. Hibernation and sinking down into the season often contrast with the societal norm of setting many goals and resolutions. Still, we’d like to offer another avenue to go a little more slowly. If you want guidance or personalized support in meeting or maintaining your health goals this year, talk with one of our naturopathic doctors. You can schedule an appointment here. 

There is a comfort in the predictability of every seasonal shift. Throughout the year we can expect the same cycle of familiar holidays, academic calendars, birthdays, or family celebrations, and truth be told the predictability of events and seasonal changes can perhaps feel either exciting or a little tiring. During the new year, there is often an onslaught of media that encourages the “new year, new you” behavior that always seems to require sweeping resolutions and habit changes, or expensive (short-term) detoxes and cleanses. This may indeed be a time for reflection on your year to gain clarity around some new goals or shifts you would like to make, and we would love to offer some encouragement on how to do this mindfully and sustainably for this new year. 

Read More: Detoxification – What is Means and why COLOR Matters

Winter is a Time of Reflection

Winter is a season of inward reflection. Of resting, nourishing, hibernating, slowing down, and taking some pause. We can see this in every corner of nature – the trees are resting, the land is quiet, the colors are a little less vibrant, and the cold air encourages us to sip on warmth and bundle in our homes. This is, energetically speaking, not an ideal time to go head first into grandiose lifestyle changes or major overhauls to our body or diets. Instead, sink into the reflective offering of the winter season and dig deep into the core of the changes you are really feeling moved to make. Take care of your mental health, gentle exercise, sleep routines, and small moments of comfort. These seemingly small parts of your daily routine are big foundations for bigger changes you may be wanting to make later in the year. 

Read More: Mental Health Support in Winter 

Small is Sustainable

Small pieces make up a much larger puzzle when we can stick with them. Some of the most basic and simple parts of a healthy lifestyle can easily be overlooked when thinking they are too simple to make any difference. However, we always need a strong foundation before we can build anything that lasts. Small, daily habits like drinking enough water, taking a walk outside, devoting time for quality sleep, reducing screen time, or even having meaningful connections each day are essential for our long-term health and wellness. Try to pick a few of these to incorporate into your daily routines this season and make them habits. 

Acknowledge Your Behaviors

On making any changes in our routines, habits, or behaviors, we should be honest with ourselves about how and why we may not follow through on things. You know your body better than anyone else, and before you make a new goal or challenge for yourself, reflect back on when you may have tried something like this before, and why you were either successful or unsuccessful. Take a good hard look at what works well for you and what doesn’t, and how it is possible to improve a behavior. What challenges or obstacles may be in your way, If you need to implement extra help for you to follow through to make yourself more successful, do so. 

From all of the folks here at RNM, we wish you a peaceful and joyful new year. Our practitioners are here to support you in your health and wellness goals throughout the year and are always here to answer any questions you have. Please be in touch, and we hope to see you soon!

In the winter months, we always keep our cupboards filled with warming, soothing teas and tonics to stay cozy and share with visiting friends and family. Keeping in mind the energetics of the season, we suggest balancing the cold and damp temperatures outside with warming and more drying herbs and tonics. Below are a few of our favorite beverages and herbal supports for the winter season:

1. Lemon + Ginger Tea – a classic combination of zesty and warm ginger with tart lemon feels extra comforting on cold and damp evenings. This is a wonderful tea to drink daily if you’ve got a cold or feel the “sniffles” coming on, as ginger warms the body from the inside out and lemon offers an extra kick of vitamin C. Traditional Medicinals makes one of our preferred blends of Lemon & Ginger tea. 

1. Mushroom-enhanced coffee – for a boost of morning enlightenment, an organic coffee with cerebral supporting mushrooms Lions Mane & Chaga help our brains take on the day with enhanced mental focus and long-term positive mood. We like Four Sigmatic Think Whole Bean Coffee for this unique combination. 

1. Matcha – for those with a lower caffeine intake, matcha is an ideal choice for a gentle boost of energy along with mental clarity. Because matcha contains both caffeine and the amino acid L-theanine, this is a more mentally and physically calming energy boost than coffee, along with the added benefit of antioxidants. 

1. Tulsi + Rose – for those with a touch of the winter blues, tulsi is our go-to herb that feels like a hug in a cup. Part of the mint family, tulsi is a delicious and uplifting herb that supports not only our mental state, but has traditionally been used to enhance one’s spiritual practice, support overall digestion, and as a gentle adaptogen. Paired with the sweetness of rose petals, this flavor combination is a wonderful herbal tea to enjoy every day as part of your morning routine or to share with a friend over a winter visit. We enjoy Organic India’s Tulsi Rose tea. 

1. Dream Elixir – with longer nights and (hopefully) a bit more time for sleep, this can be a fun season to play while enjoying our dream time and evening rituals. If you have ever enjoyed having vivid dreams, or sometimes have a difficult time remembering your dreams the next day, herbs such as passionflower and skullcap can enhance your dreams while the calming benefits of ashwagandha and kava kava make a soothing transition into bedtime. We enjoy this unique Dream Elixir in our evening routines. 

Read More: Winter Fluctuations: Weight Emotions & Sleep Support

Like many of our clients here at RNM, stress reduction is almost always on our radar. “Reduce your stress” sounds simple – identify what your stressors are and reduce them. However, so much of our daily, weekly, monthly, and yearly stress simply cannot be removed. We must continue to live with it as more and more may pile on. Chronic stress is one of the primary contributors to cardiovascular disease, migraine headaches, digestive imbalance, endocrine disorders (including thyroid and chronic fatigue), inflammatory skin conditions including shingles, and even poor sleep. We all deal with stress differently, and our triggers vary widely. But there are specific things you can do that can make a difference.

Read More: Taking Care of Parents: Seasonal Stress Support

You may notice that when you are stressed and anxious, your nervous system feels very agitated like you’re on the edge of your seat or highly reactive to even small stimuli or situations. This is because our nervous system is largely responsible for our “fight or flight” reaction and regulates our stress response, along with various other hormones throughout the body. Our nervous system is a major communication pathway throughout our body, highly receptive to conscious and unconscious cues and triggers.

Read More: The Key to Vibrant Health – The Adrenal Glands

Here are a few small habits to help get you started in reducing daily stressors:

• List the “optional” stress and the “necessary” stress. If you’re feeling overwhelmed, sit down and make a list of every single thing you find stressful. Nothing is too big or small, glaring or petty to include on this list. This can include your job, your kids, a co-worker, the traffic on your way to work, how your partner loads the dishwasher, the amount of endless laundry, a never-ending email inbox, the news being on in the background of your home, etc. Divide this list into your necessary stress (the things you can’t just get rid of but must continue to address), and “optional” stress (the things you choose to default into stress, such as being irritated in traffic, the co-worker frustrations, your partner completing a task differently than how you would do it, etc). 

• Set a goal of reducing your stress load by 10%. Choose one of the above “optional” stressors to practice removing or changing how you approach this for at least one week. This is, maybe, a 10% reduction in your daily or weekly stress. Really pay attention every time this stressor presents itself, and practice letting it go or responding to it differently. 

• Practice the 60-second deep breath. When you feel the familiar twinge of agitation, take 60 seconds for a slow, deep inhale and exhale. This allows your nervous system to regulate, calm, and more peacefully engage. 

• When possible, delegate and step back. Understandably, we feel stressed because we have too much on our plates and sometimes no one else to share the load. However, let’s take on too much because we want to control the outcomes to our liking. There is a fine line between relinquishing control to gain more time while appreciating the completion from another perspective. Practice with small things first. 

• Notice your small pauses and sink into them. If you’re stopped at a red light, in line at the grocery store, or in the waiting room for an appointment, these are all excellent opportunities to observe yourself (energy, mood, and your body sensations ) and your surroundings. Don’t be too quick to zone out on your phone during these small moments. Let your nervous system relax, and notice what’s around you while you pause. 

If you notice that stress impacts your quality of life or overall health, check in with us and consider making an appointment to see one of our naturopathic doctors. We would love to help you balance your life and wellness in a way that works for you sustainably and positively.

During the last half of December, we like to set a few simple daily intentions to infuse our holiday hustle and bustle with a bit of actionable and accessible self-care. Here are a few of our favorites that we will try to bring with us into the new year:

Day 1 – Start this 12-day stretch by simply noticing when you’re feeling overwhelmed and taking a deep breath. This won’t necessarily solve the problem but can help to center you while you begin going with the flow of your next action. 

Day 2 – Have you tried reiki? This is such a wonderful time of year to introduce this energetic practice into your life and Dr. Barranco offers sessions here at RNM! 

Day 3 – Take a short walk today. Anytime is the best time. Even just 10 minutes is a great way to get your circulation moving!

Day 4 – Enjoy this day completely free of social media and minimal screen time. It may feel tricky and even uncomfortable at first, but this is a wonderful break for your mental health. 

Day 5 – Rest. Remember the importance of rest in your day which can be mental, physical, spiritual, emotional, or even just a reliable good night’s sleep. If you have an extra 20 or 30 minutes tucked away in your day, rest your eyes, or grab a book and relax your body. 

Day 6 – If you need some steady human connection this month, seek out 1-2 intentional hugs today. Physical touch can be a powerful enhancer of mental health and give us a sense of comfort when we feel overwhelmed. 

Day 7 – Evening rituals. An hour before bedtime, make a cup of herbal tea to soothe your mind and relax your body. We love peppermint, passionflower, chamomile, lavender, or ginger tea in the evenings. 

Day 8 – Nature connection. Have you spent any time outdoors in the past few days or weeks? Although it’s chilly outside now, our connection with nature and the seasons can still be enjoyed when we enjoy a warm cup of tea or coffee outside, listening to the sounds, and observing the natural world.

Day 9 – Drink enough water today. Proper hydration can make a huge difference in your daily health. Aim for drinking half of your body weight (in ounces) each day. 

Day 10 – Upon waking, set an affirmation for the day to acknowledge your challenges and your strengths and set a goal of how you want to feel throughout this day. 

Day 11 – Take a moment today to reflect on the things you are grateful for. Think of the people who love you and who you love and how they help and support you each day. Keeping a gratitude journal is a beautiful way to remind yourself how people are showing up for you, and how you can show up for others. 

Day 12 – Nourish your body with a delicious meal. This can look like cooking your favorite dish just for yourself or to share with your family, or try something new with plenty of colorful vegetables, a whole grain such as brown rice or quinoa, a healthy protein, and a simple fat like olive oil in your dressing, avocado or a bit of dairy. If you would like guidance on nutrition for yourself or your family, Dr. Thompson offers individualized nutrition advice here at RNM. 

This time of year can introduce all kinds of new and unique meals to people’s diets, and with family visits, traveling, holiday parties and leftovers constantly available, it’s not unusual for our daily diets for the next month or two to be out of sorts. You may quickly notice a change in your digestion with these heavier meals, either with more frequent gas and bloating, a change in your bowel movements, more stomach upset or a sense of sluggishness as your digestive system is trying to adjust to these seasonal food changes. 

We have a few tips that we encourage our community to implement this time of year to support their digestion over the holidays without sacrificing or overly restricting shared meals. 

Be Mindful of Your Servings

You don’t have to restrict or avoid any foods over the holidays, but rather be mindful of your serving sizes. Fill your plate to one layer high and avoid “piling” foods on your plate initially. You can always enjoy another serving if you take a moment and notice you are actually still hungry. Overeating at meals can be a strain on your digestive system, leading to fatigue, stomach aches and indigestion. 

Avoid Drinking Cold Beverages While Eating

Iced beverages can dampen the digestive fire when we eat, making digestion more difficult. Instead, if you need to consume beverages while eating, keep them at room temperature. 

Read More: Delicious Vegetable Recipes for the Holidays

Try to Keep Your Meals About 4 Hours Apart

For optimal digestion, allow about 4 hours in between meals or snacks. For most people this allows the stomach to more completely digest the food eaten previously and be prepared for the next meal or snack. Notice if you are “grazing” or eating constantly throughout the day. This may lead to altered digestion and feelings of excessive fullness. 

Enjoy Herbal Bitters

Herbal bitters are a lifesaver for heavy holiday meals and aiding digestion when traveling. Bitters help to stimulate your digestion to naturally create extra digestive enzymes to help the stomach break down your macro molecules (proteins, fats, carbs etc) into small more absorbable pieces once they get to your intestines. They’re also supportive of liver detoxification, pancreatic health and enhance nutrient absorption of your foods! There are many different kinds of bitters available to the public. One option is Urban Moonshine’s bitters, or have a practitioner make it more customized for you to keep on hand. Take them directly in your mouth before meals, or add a bit of water and sip throughout the meal. 

 Teas 

There are a number of teas that can assist with digestion including chamomile, fennel or peppermint. But there is also known as Cumin Coriander Fennel tea, where this simple little herbal blend serves as a remarkable aid for your digestion before, during and after meals. You may already have these three delicious herbs in your kitchen pantry, and simply combining ½ tsp of each and steeping in 2 cups hot water for 10 minutes creates this deliciously soothing blend. You can also try Banyan Botanicals CCF tea. 

Read More: RNM’s Holiday Self-Care Guide

If you need personalized nutrition or digestive support this season, consider making an appointment with one of our naturopathic doctors. They can help to guide you in making the best decisions for your health and holiday needs through individualized recommendations!

What are electrolytes?

Have you ever noticed that when you maintain proper hydration during physical activity or even throughout your daily schedule, you feel so much better? Your energy is steadily maintained, headaches may never develop, your mind is sharper and your muscles and body feel more vibrant? That’s because hydration and electrolytes play a major role in almost every body function, and when we lack these inputs throughout the day, we can almost immediately notice the difference. 

Electrolytes are the group of minerals that help to maintain cellular fluid balance, support muscle contraction, and help regulate chemical reactions throughout the body. These include sodium, potassium, magnesium, calcium, bicarbonate, chloride, and phosphate. If we are eating a diet rich in these minerals, it is unlikely that we need to supplement with these regularly, however, extra electrolytes are helpful if we’re sweating throughout the day, increasing our exercise, or suffering from an illness that causes diarrhea or excessive dehydration or even if we have an autonomic nervous system illness or cardiovascular concerns. Overall, these minerals are essential for balance throughout our body, and we’ll notice quickly if they’re depleted.

Electrolytes & Hydration go Hand-in-Hand

It’s not uncommon for folks to get dehydrated where symptoms of dehydration could be easily prevented with some awareness and simple habit shifts. Each day, it is extremely important (especially when you’re doing outdoor activities) to drink consistently, and it’s wise to make sure your body doesn’t experience the cellular strain that is dehydration. 

If you’re sweating during physical activity, you’re losing important electrolytes. This is more critical in summer weather or during outdoor activities in the heat, but sweating during any activity is one of the quickest ways to dehydrate. A simple way to replenish is with an electrolyte pack or drink (ideally not one full of sugar except in the case of certain autonomic illnesses). It is also important to note that doing any activity at higher elevation will cause you to dehydrate faster, so keep this in mind and make sure to constantly drink extra water. Also, during the holidays people may drink less water due to the cooler weather and even caffeinated beverages and alcohol can also dehydrate the body.

Replenishing Electrolytes

Extra electrolytes are a great thing to have on hand when traveling in case of illness or to keep with you on hikes or outdoor activities. We recommend electrolyte powders without extra added sugars, artificial colors, or flavors. Brands such as Nuun, LMNT, Hilyte and Pique are good ones to start with. You can add these to water and drink throughout a hot or active day to support hydration and stamina, or drink afterward if you’re feeling fatigued or dehydrated. If you are needing more personalized recommendations for meeting hydration goals and electrolyte replenishments, make sure to ask your naturopathic doctor during your next visit!